Page 22 - 5-1-15 Friday's Edition

Recipes
Cooking With Pineapples
From Tonia Turner
We’re in the midst of the season for pineapples, which lasts from March to June, and here are a few reasons why you should add this delicious fruit to your dinner menu.
Health Benefits Of Pineapple Fruit
• Fresh pineapples are low in calories.
• Pineapples are a rich source of soluble and insoluble di-
etary fiber like pectin.
• Pineapples contains a proteolytic enzyme Bromelain that
digests food by breaking down protein. Bromelain also has anti- inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation.
• Fresh pineapples are an excellent source of antioxidant Vi- tamin C which is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy; develop resistance against infec- tious agents (boosts immunity) and scavenge harmful, pro-in- flammatory free radicals from the body.
• Pineapples also contain a small amount Vitamin A and beta-carotene levels. These compounds are known to have an- tioxidant properties. Vitamin A helps to maintain a healthy mu- cusa, skin and is essential for vision. Studies suggests that consumption of natural fruits rich in flavonoids helps the human body by protecting it from lung and oral cavity cancers.
• In addition, Pineapples are rich in B-complex vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like cop- per, manganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme super- oxide dismutase, which is a very powerful free radical scav- enger.
Hawaiian Quesadillas
4 flour tortillas for burritos (8”) 2 teaspoons fat-free mayonnaise 3 oz. thinly sliced cooked ham,
cut into strips
1 can (8 oz.) crushed pineapple,
well drained
1⁄2 cup chopped green bell pepper 1⁄4 cup shredded mozzarella cheese
DIRECTIONS: In 12-inch nonstick skillet, place
tortilla. Spread with 1 teaspoon of the mayonnaise. Top with half of the ham, pineapple, bell pep- per and cheese. Top with second tortilla. Cook over medium heat 2 to 4 minutes, turning once, until lightly browned. Remove from skillet. Repeat to make second quesadilla.
Grilled Pork Tenderloin With Pineapple Salsa
1⁄4 teaspoon ground ginger 1⁄2 teaspoon salt
1⁄4 teaspoon ground cumin 1⁄2 lb pork tenderloin
1 kiwifruit, peeled, chopped
1 slice pineapple, skinned, cut into 1⁄2” pieces 1 tablespoon orange marmalade
1 teaspoon finely chopped jalapeño chile
DIRECTIONS: Heat gas or charcoal grill. In
small bowl, mix gingerroot, salt and cumin. Rub pork
with ginger mixture. Cover and grill pork over medium heat 15 to 20 minutes, turning occasion- ally, until pork has slight blush of pink in center and meat thermometer inserted in center reads 160°F. Meanwhile, in small bowl, stir remaining ingredients until marmalade is completely mixed in. Cut pork into thin slices. Serve pineapple salsa with pork.
Sausage And Pineapple Pizza
1 can (20 oz) pineapple tidbits
1 lb bulk mild Italian pork sausage
1 medium onion, chopped (1/2 cup)
3 cups Original BisquickTM mix
2/3 cup very hot water
2 tablespoons olive or vegetable oil
1 can (15 oz) pizza sauce
3 cups shredded mozzarella cheese (12 oz)
DIRECTIONS: Move oven rack to lowest posi-
tion. Heat oven to 450°F. Spray two 12-inch pizza
pans with cooking spray. Drain pineapple; press be-
tween paper towels to absorb excess moisture. In 10”
skillet, cook sausage and onion over medium-high heat 5-7 min., stirring occasionally, until sausage is cooked; drain. In bowl, stir Bisquick mix, hot water and oil with fork until soft dough forms; beat vigorously 20 strokes. Divide dough in half. Pat or press half of dough in each pizza pan, using fingers dipped in Bisquick mix; pinch edge to form 1/2” rim. Spread half of the pizza sauce on each pizza crust. Top each with half of the sausage and pineapple. Sprinkle each pizza with 1-1/2 cups cheese. Bake 12-15 min. until crust is golden brown and cheese is melted.
Tilapia Salad With Strawberry-Pineapple Salsa
Salsa
1 can (8 oz.) crushed pineapple in juice, drained, juice reserved
2 cups fresh strawberries, stems removed, cut in half
1⁄2 cup diced cucumber
1⁄4 cup chopped fresh mint leaves 2 tablespoons wine vinegar
2 scallions, thinly sliced
Tilapia and Salad
4 tilapia or other mild-flavored fish fillets (5 oz. each)
Cooking spray
1⁄2 teaspoon seasoned salt
1⁄4 teaspoon smoked paprika, if desired 4 cups loosely packed fresh spinach
DIRECTIONS: Set aside 2 tablespoons pineapple juice. In small bowl, mix pineapple and remaining juice with other salsa ingredients. Set oven control to broil. On rack in broiler pan, place fish; spray tops of fish with cooking spray. Sprinkle tops of fish with 2 tablespoons reserved pineapple juice, seasoned salt and smoked paprika. Broil with tops 4 to 6 inches from heat 6 to 8 minutes or until fish flakes easily with fork. Meanwhile, on each of 4 plates, arrange 1 cup spinach. Place broiled fish on spinach. Spoon salsa over fish and spinach.
PAGE 10-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, MAY 1, 2015