Kiwi-Cucumber Cooler Serves 4 | Gluten Free, Vegan, Quick


Sweet Plantains with Black Bean Salsa


and Lime Crema Serves 4–6 | Gluten Free, Veggie, Quick


Low on the glycemic index and containing abundant fiber, plantains support your heart and fight free radicals; as a bonus, they also work as prebiotics, feeding good-bug probiotics in the gut. Be sure to use ripe plantains, which have a mostly black skin with a little yellow. If purchased green, ripen at room temperature for several days; place in a brown paper bag with a ripe banana to speed the process.


2 cups cooked black beans, rinsed and drained 2 medium tomatoes, diced small 1 clove garlic, minced


¼ cup finely diced yellow onion ¼ cup chopped fresh cilantro 1 lime


1 cup low-fat sour cream or plain Greek yogurt 2 large ripe plantains (mostly black) 2-3 tablespoons virgin coconut oil


1. In a medium bowl, combine black beans, tomatoes, garlic, onion, and cilantro. Finely grate zest from lime and set aside. Juice half of lime into black bean mixture, reserving other half. Season to taste with sea salt and freshly ground black pepper. 2. In a small bowl, whisk together lime zest, remaining lime juice, and sour cream or yogurt. Set aside. 3. Score and peel plantains. Halve crosswise, then cut lengthwise into ¼-inch-thick slices. Place a heavy skillet over medium-high heat. Add 2 tablespoons coconut oil; once oil is melted and hot, add plantains in a single layer, working in batches with extra oil if necessary. Pan-fry until caramelized, 3–5 minutes per side. Transfer to paper-towel-lined plate, then a serving dish. Sprinkle with sea salt. Top with salsa and drizzle with lime crema.


PER SERVING: 253 cal, 7g fat (2g mono, 0g poly, 5g sat), 3mg chol, 7g protein, 43g carb, 5g fiber, 59mg sodium


Simple and sweet, this refreshing drink is packed with antioxidant vitamin C and fiber; kiwifruit also provides anti-inflammatory vitamin E and copper, a trace mineral that some research indicates can reduce high blood pressure. Look for electrolyte-filled coconut water (not thick coconut milk) at your natural foods store.


6 kiwifruit


1 large cucumber, peeled and cut into chunks 16 fresh mint leaves 1½ cups coconut water Juice of 1 lime Several ice cubes


4 teaspoons agave nectar, or to taste


1. Cut kiwi in half crosswise and scoop out flesh with a spoon; place in a blender. Add remaining ingredients and blend until smooth. PER SERVING: 239 cal, 1g fat (0g mono, 1g poly, 1g sat), 0mg chol, 6g protein, 57g carb, 11g fiber, 190mg sodium


Macadamia-Mango Granola Makes about 6 cups | Staff Favorite


Like walnuts and almonds, macadamia nuts are full of monounsaturated fats, which help lower LDL cholesterol and triglycerides. Fiber-rich mango also includes inflammation- fighting vitamin C and beta-carotene. Stir in the dried mango and pineapple once the granola is fully cooled (otherwise it may become tough); or top granola with the fruit just before serving.


3 cups rolled oats 1 cup macadamia nuts, coarsely chopped


cup unsweetened flaked (not shredded) coconut 4 tablespoons virgin coconut oil


½ cup sesame seeds 2


/3


6 tablespoons honey 1


teaspoon sea salt 1 teaspoon ground cinnamon 1 teaspoon vanilla extract


/8


1 cup finely chopped dried mango (unsweetened and unsulfured) 2


/3 cup finely chopped dried pineapple (unsweetened and unsulfured)


1. Preheat oven to 300˚. 2. In large bowl, combine oats, macadamia nuts, sesame seeds, and flaked coconut. In a small saucepan over medium-low heat, melt coconut oil. Add honey, salt, and cinnamon and stir well to combine. Remove from heat and stir in vanilla. Slowly fold liquid mixture into dry mixture and stir well to coat evenly. 3. Spread mixture in a large, rimmed baking sheet (12x17 inches) or two 9x13-inch pans. Bake, stirring occasionally, 25–30 minutes or until lightly golden. Remove from oven and push granola away from edges. Let cool for 5 minutes; then spread evenly in pan to cool completely. Stir in mango and pineapple. PER SERVING (½ cup): 386 cal, 19g fat (9g mono, 2g poly, 8g sat), 0mg chol, 7g protein, 47g carb, 6g fiber, 42mg sodium


➻ february 2012 | deliciousliving 39


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