health care,
education and
social services

health care,
education  and
social services

Keep Cool with this Fun and Fruity Recipe

The sun is finally coming out! Why not try this delicious, exotic and extremely easy snack/dessert recipe from Madagascar, brought to you by Mary's Center Health Promotion department?

 

AFRICAN FRUIT COMPOTE

In Madagascar, this dish is known as Salady Voankazo.  Lychee nuts can usually be found at large supermarkets in cans or at Asian specialty grocery stores, but if you can’t find them, you can replace them with strawberries.  The tropical fruits make this dish quite bright and colorful, but try garnishing with mint leaves for some extra color!

 

Ingredients (serves 6)

1 cup pineapple, diced                                          ½ cup water

1 cup cantaloupe, diced                                        2 tablespoon lemon juice

1 cup oranges, peeled and sliced                           1 pinch salt

½ cup strawberries, sliced                                     2 tablespoon pure vanilla extract

½ cup lychee nuts or sliced strawberries                 Mint leaves, to garnish

½ cup honey

 

Instructions

1.       Toss pineapple, cantaloupe, oranges, and strawberries in a large bowl.  Pour lychee nuts or cherries over it.

2.       In a small saucepan, combine honey, water, lemon juice, and salt.  Bring to a boil for 1 minute.

3.       Remove saucepan from heat and stir in vanilla extract.

4.       Pour sauce over fruit mixture.

5.       Cover and refrigerate for 1 hour before serving.

6.       Serve cold and garnish with mint leaves.  

DID YOU KNOW?

o   The omega-3 fatty acids in strawberries, cantaloupe, and mint are needed for normal brain development and prevention of chronic diseases.

o   Cantaloupe, strawberries, and mint have potassium, which lowers blood pressure and maintains a healthy heart and all body systems.

o   Strawberries, oranges, lemon juice, pineapple, cantaloupe, and mint are rich in vitamin C, a necessary nutrient for strong bones and fighting and preventing disease.

o   Honey is a good replacement for sugar, because it has additional vitamins and minerals and it prevents and helps you recover from infections.  Honey has a lower glycemic index than table sugar, meaning that it sugars are released more slowly, helping maintain a healthy blood sugar and keeping you full longer.

 

 

Recipe adapted from: “African Fruit Compote”.  MrBreakfast.com. MrBreakfast.com, 2015. Web. 20 July 2015

Fruit Compote photo from: Karen Elizabeth. Image. Photograph. mercaydees. “Tropical Fruit Compote Recipe”. Food.com. n.p., n.d

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