10 Good Juice Recipes
Fruits of Jamaica YOUR MINI COOKBOOK
In This Issue
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IN FOOD And DRINK: RECIPES Heady Perfumes, Sticky Flesh, Vibrant Colours SOURSOP
Watermelon Guava Cooler
Mango Tango Smoothie
Fresh Mango Juice
Mango Ice Cream
Watermelon Breakfast Juice
Grilled Pineapple with Mint Matcha Pineapple Juice Pineapple Coconut Ice Cream
Tropical Orange Popsicles
In Food Photography
eatcravegrub.com - - see Mango Mojito, page 6
myfoodlens.com - - see Grilled Pineapple with Mint Matcha, page 12
cggmagazine.ca - - see Soursop Juice, page 2
begirlfoodphoto.com - - see Passion Fruit Iced Tea with Lime, page 15
PASSION FRUIT Passion Fruit Iced Tea with Lime
Fruits of Jamaica WRITTEN AND DESIGNED BY EARTHA LOWE
IN EVERY ISSUE Jamaican Food Words & Phrases
Photography by Sabine Alponsine | begirlfoodphoto.com
Fruits are the original dessert; it’s in our DNA to crave their natural sweetness. Long before we were tempted with high-fructose corn syrup and artificial flavours, people refreshed themselves with juicy, fresh fruits. The flesh of the soursop fruit consists of an edible, white pulp, some fiber, and a core of indigestible black seeds. The taste of the soursop fruit is compared to that of a combination of strawberry and pineapple with other sweet, citrus notes, contrasting with an underlying creamy texture reminiscent of coconut and banana. Soursop is popularly grown for individual consumption as a garden fruit. It is a large green-skinned fruit with a spikey, rough textured coat and an edible cottony white pulp interior. The soft pulp and fiber of soursop is widely used to make fruit juice drinks, nectars, candies, sorbets, ice cream desserts, smoothies and shakes.
Soursop is the fruit of Annona muricata (common Spanish name: guanábana), a broadleaf, flowering, evergreen tree which is a species of the genus Annona of the custard apple tree family. This fruit can grow to a mass of up to 7 kilograms (approximately 15 pounds). Soursop is native to the Caribbean and Central America but is now widely cultivated in tropical climates throughout the world. Due to the fruit's widespread cultivation and popularity in parts of Latin America, the Caribbean, Africa, Southeast Asia and the Pacific, soursop and its derivative products are consumed across the world, also via branded food and beverage products available in many countries, including Canada, Brazil, Mexico, the United States, the UK, Ireland and Continental Europe, Indonesia, Japan, Malaysia, Singapore and Vietnam.
FRUIT SHAKES The good news is that it isn't difficult to make this refreshing tropical drink. Sitting on your kitchen counter is a tool that can turn any soft fruit into a great drink in moments: the blender. Here are some general suggestions for making this delightful fruit shake that was traditionally served as a treat with Sunday meals in Jamaica:
·Use soft, ripe fruit. When choosing soursop, it should be soft but firm. Slightly overripe fruit is usually fine; rotten fruit is not. ·Remove the core and seeds. The seeds are normally left in the preparation, and removed with your hand while consuming, unless a blender is used for processing. ·As you would when blending most fruit shakes, you'll need some added liquid as well. One of the most important ingredients in many beverages is water. Sparkling water adds a nice touch. ·Soursop shake is sweetened with condensed milk and nutmeg to make a thick, rich drink. Use a squeeze of lemon or lime juice to balance the sweetness and complexity. ·Always taste after blending; it's never too late to adjust the flavours. Use a hand blender to make your shake even creamier (this step is optional). Add some crushed ice if you like, for extra chill and body.
SOURSOP JUICE RECIPE You’ll need: 1 x 1lb ripe soursop; 5 - 6 cups water; sweetened condensed milk (use as desired, to taste); 1 tablespoon vanilla extract; A squeeze of fresh lemon juice (optional); 1 teaspoon grated nutmeg.
Instructions Place the prepared soursop into a blender. Add 3 cups of water and puree. Add an additional 2 cups of water and puree for 1 minute longer. In a large mixing bowl, use a strainer or a sieve to remove fruit fibers. This will allow for a smooth, pulp-free shake. Add the sweetened condensed milk, nutmeg, lemon juice (optional) and vanilla and stir to blend. Taste and adjust ingredients as needed for desired taste. Serve chilled, with or without crushed ice. Add a dash of nutmeg to each glass before serving.
MANGO TANGO SMOOTHIE Mango · Orange · Banana
2 -3 TURMERIC Parts used: rhizome (root) Taste: pungent, bitter Plant properties: analgesic, blood mover, antioxidant, astringent, anti-inflammatory, hemostatic, antispasmodic, vulnerary Plant uses: arthritis, digestion, eczema, bleeding, wounds, ulcers, diarrhea, liver problems, pain, colds/flu, heart health, type 2 diabetes Plant properties: culinary, powder, tincture, tea Source: Alchemy of Herbs
Mango · Mint · Lime INGREDIENTS -
FRESH MANGO JUICE THE GOOD JUICE
Drink YOUR WAY TO TROPICAL HEAVEN
repair, protect, energize By juicing, or blending a variety of fruits and vegetables into enticing combinations, the recipe will make your healthy diet a pleasure. The health benefits associated with regularly drinking fresh fruit and vegetable juices are many and long standing. Juices provide energy to the energy deficient, protect the immune system and have cleansing properties. No commercially-prepared juice is going to have the same fresh goodness as your own drink will.
squeeze, juice, blend Fresh fruit and vegetables contain an amazing array of vitamins, minerals and other trace elements that are known to be essential for good health, and digesting them in liquid form is one of the best ways to help them on their beneficial way. Some key antioxidants in home made drinks are vitamin E (wheat germ, spinach, avocado, sunflower seeds, nuts), vitamin C (citrus and tropical fruits, green vegetables, berries); and beta-carotene (apricots, dark leafy greens, mangoes, tomatoes, watercress). Squeezing, juicing, and blending allows you to bring your own creative interpretation to natureâ€™s bounty.
HERE ARE SOME TIPS TO GUARANTEE GREAT DRINKS EVERY TIME.
An island rich in heritage is Jamaica, land we love.”
GUINEP -- also known as Spanish Lime -
Grilled Pineapple with Mint Matcha The tartness of pineapple caramelized to sweetness over a hot grill and then dipped into chilled matcha cream, gives that beautiful burst of fruitiness followed by an even finish of fresh mint, chocolate & a hint of liquorice. Opt out of adding sugar in the coconut cream & you’ve got yourself a healthy, vegan, refined-sugar-free treat!
Ingredients 1kg Pineapple, peeled 1 cup Coconut Cream, refrigerated for at least 6 hours 1¾ teaspoons T2 Mint chip matcha tea powder ½ teaspoon sugar (optional)
Method 1. Slice the pineapple into long wedges. Place each wedge into a skewer. 2. Preheat a grill pan over medium heat. Cook pineapples on each side till they begin to caramelize & turn golden - around 2 minutes each side. For the cream
3. Carefully transfer the coconut cream into a bowl, leaving behind the water at the bottom. 4. Add the matcha tea powder & sugar, if desired. Whisk until well combined. Cover & let it sit for 5-10 minutes in the fridge for the flavours to develop. 5. Serve hot grilled pineapple with chilled mint matcha cream.
PINEAPPLE FRESH PINEAPPLE JUICE
Pineapple Coconut Ice Cream, page 26
PASSION FRUIT ICED TEA WITH LIME INGREDIENTS
WATERMELON GUAVA COOLER Watermelon · Guava · Ginger · Mint
Tips: Watermelon Mixture
2 HOW TO MAKE GUAVA JUICE You’ll Need · ·
COCONUT MILK The smell of rice and peas with all of its fragrant seasonings moves freely through neighbourhoods every Sunday in Jamaica. You can smell the fragrant thyme. To walk by someone’s home is to smell the story of your neighbour’s rice and peas process. If it didn’t smell slightly sweet, the coconut milk has not yet been added to the peas.
making your own coconut milk at home is that YOU get to determine the ingredients, and the quality of those ingredients, and you know what you are consuming. Worldwide, coconut milk’s popularity continues to soar as more people opt for healthy alternatives to dairy.
Coconut milk is made by mixing the grated flesh of the brown mature coconut with The coconut milk used to make Jamaican rice and peas is traditionally home made. water, and squeezing the resulting liquid through a fine strainer or sieve, to remove Most often, the younger children in the household get the pleasure of grating the the solids. thick meat of the brown mature coconut used in this process. The advantage of
COCONUT SUGAR COCONUT FLOUR Coconut flour is the by-product of making coconut milk; the leftover solids are defatted and ground into flour. It has a mild coconut flavour and slightly grainy texture. This flour has no gluten and lots of fiber, and is low in digestible carbohydrates. As it is very dense, it cannot be used measure for measure to replace wheat or other flours but can be added to recipes in small amounts to increase their fiber content. Coconut flour can also be used for baking, particularly paleo, grain- and gluten-free food.
Coconut sugar is made from the sap of the coconut palm tree. Substitute brown sugar one-to-one with coconut sugar. This caramel flavoured sugar contains potassium, iron, zinc, and B vitamins and has a low glycemic index rating, making it much healthier than cane sugar.
Blueberry · Grape · Coconut Water
WATERMELON BREAKFAST JUICE INGREDIENTS
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FROZEN TREAT RECIPES Pineapple Coconut Ice Cream
Tropical Orange Popsicles Mango Ice Cream
“It's a good time to soak in the beauty of this season and the smiles on the faces of those appreciative of sunshine and sunflowers.”
PINEAPPLE COCONUT ICE CREAM
TROPICAL ORANGE POPSICLES -
ORANGE Like all citrus, oranges keep well. They're sweet, juicy and renowned for their concentration of vitamin C. Whole orange juice is associated with good health - having a reputation for being an integral part of a healthy breakfast. Load up! Vitamin C: FUNCTIONS IN THE BODY Helps in the development and maintenance of bones, cartilage and teeth Helps heal cuts and wounds and keeps gum healthy Acts as an antioxidant
MANGO ICE CREAM
JAMAICAN Food Words & Phrases EASTER BUN
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