Tropical treats: delicious island dishes that promote good health: Chef Greg

Better Nutrition, March, 2005 by Greg Wenger

For more than 20 years, I've had the pleasure of visiting different islands around the world. I love the way islanders use their local resources and base their meals around fresh fruits, seafood and avocados, just to name a few.

Whenever I'm visiting an island, I make my way to the marketplace. What has caught my eye many times is the seniors who always seem to be sitting on their benches, talking the day away. I often stop to have a chat about food and to ask for the best restaurants.

What has surprised me the most was how long some of these people had lived--80, 90 years. I met a woman who said she was 104, and I sang happy birthday to a man who was 100. In fact, healthy seniors can be found in islands from the South Pacific to Mexico or the Caribbean.

How do they do it? It's their diets. All the fresh fruits, the fresh seafood and the clean crisp island air.

So take a cue from the islands, and start with this meal plan for anti-aging. Who knows? You may live to be 104!

Turkey and Black-Eyed
Pea Soup

SERVES 8 30 MINUTES OR FEWER

Cayman Islands--I got this recipe
while working side by side with a
woman they called "Miss Sylvia" on
Grand Cayman. It's very easy to
make. Black-eyed peas have a very
earthy flavor, and they're a good
source of both protein and folic acid.
Garlic is a superfood. It protects
against stomach and colon cancer
and helps keep your arteries clear.

  1 lb. ground turkey
  1 cup diced onions
3/4 cup diced celery
  1 Tbs. chopped garlic
  1 Tbs. salt
1/2 Tbs. black pepper
  1 Tbs. crushed red pepper
  2 cups chicken stock
  2 15-oz. cans black-eyed peas

1. Heat large pot, spray with nonstick
cooking spray and add turkey.
Cook over medium-high heat, and
stir until turkey starts to brown, 8 to
10 minutes.

2. Add onions, celery and garlic, and
cook 5 minutes. Add salt, pepper
and crushed red pepper. Cook 1
minute. Add chicken stock, and
bring to a boil over medium heat.

3. Rinse black-eyed peas, add to pot
and return to a boil. Adjust flavor
with salt and pepper. Serve hot.

PER SERVING: 131 CAL; 7.5G PROT; 2G TOTAL
FAT (0.5G SAT. FAT); 22G CAP, B; 9MG CHOL;
1065MG SOD; 40 FIBER; 3.5G SUGARS

Onion and Orange Salad

SERVES 4 30 MINUTES OR FEWER

St. Martin-Caribbean--This salad is
an easy way to get your vitamins.
Onions and oranges are packed with
vitamin C, folic acid, potassium, thiamin,
calcium and magnesium.

Onions can grow in many different
climates, and they were thought
of as healing vegetables during
ancient Egyptian and Roman times.
They contain allyl sulfides--compounds
that lower blood pressure
and discourage tumor growth.

  4 oranges
  1 lime
  1 cup sliced red onions
1/2 tsp. salt
1/2 tsp. black pepper
  1 Tbs. olive oil
  2 Tbs. fresh tarragon

1. Remove zest of one orange and of
the lime with zester or potato peeler.
Cut zest into thin strips, and put into
stainless steel bowl.

2. Peel remaining oranges, and cut
into wedges. Add to bowl.

3. Add remaining ingredients, and
mix well. Serve as is, or chill for a
nice cold salad.

PER SERVING: 140 CAL; 3G PROT; 4(3 TOTAL FAT
(0.5G SAT. FAT); 27G CARB; 0MG CHOL; 294MG
SOD; 5.5G FIBER; 17.5G SUGARS

Sauteed Red Snapper with
Mango and Pineapple Salsa

SERVES 4

Isla Mujeres, Mexico--This dish
says it all when it comes to islands.
Snapper is found all over the world.
It's low in fat and calories but high in
protein. Plus, it's a good source of
vitamin E and omega-3 fatty acids.
Both help prevent heart disease and
aid in slowing the aging process.
Pineapple is a great source of vitamin
C, and the mango has beta-carotene,
vitamin [B.sub.6] and even vitamin
E. This dish is full of life.

  1 cup diced mango
1/2 cup diced fresh pineapple
1/2 cup diced tomatoes
  1 Tbs. chopped jalapeno
    cup chopped scallions
  1 tsp. seasoning salt
  2 Tbs. lemon juice
  3 Tbs. lime juice
  1 Tbs. olive oil
  4 8-oz. snapper filets
1/2 tsp. salt
1/2 tsp. black pepper

1. Add mango, pineapple, tomatoes,
jalapeno, scallions, seasoning salt,
lemon juice and lime juice to stainless
steel bowl. Mix well. Set aside.

2. Heat olive oil over high heat in
large nonstick skillet. Add snapper
filets. Sprinkle with salt and pepper.
Cook 3 minutes, and turn over; cook
3 minutes more, or just until done.
Place one filet on each plate, spoon
salsa on top and serve. This dish goes
well with refried beans and rice.

PER SERVING: 305 CAL; 45.5G PROT; 6.5G
TOTAL FAT (1G SAT. FAT); 15G CARB; 80MG
CHOL; 733MG SOD; 1.6G FIBER; 11.7G SUGARS

Nasi Goreng

SERVES 4

Bali, Indonesia--Nasi Goreng is a
dish that is different everywhere you
go--from town to town or village to
village. And they all say that theirs is
the original. Nasi Goreng can be
made with chicken, seafood, pork or
vegetables. You name it, you can
find it in this rice dish. Rice is high
in vitamin B and iron. There are
many varieties; try different kinds,
and explore the flavors in each.

  3 cups conked rice
  1 Tbs. peanut oil
  2 eggs
1/2 cup diced carrots
1/2 cup chopped scallions
  1 Tbs. minced jalapeno
1/2 cup ground peanuts
  1 Tbs. minced garlic
1/2 cup chopped cilantro

1. Cook rice according to package
instructions. Add 1/2 Tbs. of
peanut oil to wok or large nonstick
saute pan, and heat over
medium heat.

2. Crack eggs into bowl, and mix
thoroughly with a fork. Once the
pan is hot, add eggs, and cook
until firm. Remove from pan, and
set aside.

3. Once eggs are cooled, chop into
small chunks. Using the same wok,
add remaining peanut oil. Heat
pan, add carrots, and stir for 1
minute. Add scallions, jalapeno,
peanuts and garlic. Stir for 1
minute more. Add chopped eggs,
and mix.

4. Add rice to mixture, and mix
well. Heat for another 2 minutes.
Remove from heat. Add cilantro,
and serve.

PER SERVING: 350 CAL; 12G PROT; 16G TOTAL
FAT (3G SAT. FAT); 410 CARB; 123MG CHOL;
60MG SOD; 3G FIBER; 2G SUGARS

Stuffed Avocado with
Shrimp and Papaya

SERVES 4 30 MINUTES OR FEWER

Isla Holbox--This island off the
Yucatan coast boasts some terrific
shrimp. I can still picture and taste
the first time I had this dish.
Avocados are a wonderful food; their
monounsaturated fat aids in heart
health. They also contain vitamin
[B.sub.6] and potassium. Shrimp supply
vitamin [B.sub.12] and are low in calories.
Papaya are high in vitamin C, and
they contain an enzyme called
papain, which helps digestion.

1/4 cup diced celery
1/2 cup diced onions
  1 cup fresh diced papaya (peeled
    and seeded)
  1 lb. cooked shrimp
1/2 tsp. salt
1/2 tsp. black pepper
1/2 tsp. Tabasco
  1 tsp. Worcestershire sauce
3/4 cup mayonnaise
1/2 cup sour cream
1/2 cup chopped parsley
  4 avocados

1. Cut shrimp into 1/4-inch dice.

2. Combine all ingredients except
avocados in large stainless steel
bowl, and gently mix.

3. Cut avocados in half, remove pits
and place pulp on cutting board.
Save shells. Gut pulp into large
chunks. Add chunks to shrimp mixture,
folding in gently. Adjust salt
and pepper to taste. Spoon mixture
into shells, and serve.

PER SERVING: 707 CAL; 28G PROT; 53G TOTAL
FAT (8.5G SAT. FAT); 37G CARB; 225MG CHOL;
890MG SOD; 17G FIBER; 7G SUGARS