Star fruit

January: Check on the salad bar every Wednesday
in the Café to try the fruit of the month.
Never Try, Never Know!
Star fruit
Nutrition Bio:
 Star fruit is one of the lowest calorie tropical fruits.
 Star fruit and its peel are a good source of dietary fiber,
which is healthy for your digestive system and helps to
control cholesterol levels in your blood.
 Star fruit is rich in antioxidants, including vitamin C, which
is necessary for a healthy immune system. Antioxidants can
protect against many diseases.
 Star fruit has many B-complex vitamins such as folate,
riboflavin, and B-6. These vitamins help your metabolism
function properly.
We want to know, how do they GROW?
Star fruit grows on a tree. It prefers tropical climates with
humidity and at least 70 inches of rainfall a year. Star fruit
grows well in Sri Lanka, Indonesia, India & Southeast Asia.
Fun ways to EAT this:





When you cut a star fruit into cross
sections it looks like a star. The entire fruit
is edible!
Dip stars into yogurt.
Top a cake, muffins or pancakes with star fruit to make a
nice design.
Add to smoothies for a sweet and sour tropical taste.
Make a dessert pizza and drizzle with honey.
Recipe to try as a FAMILY
Tropical Star Fruit Smoothie
Try this refreshing star fruit smoothie for a
healthy breakfast or tasty treat!
Ingredients:
1 large star fruit, deseeded
1 cup mango, peeled and
pitted (fresh or frozen)
1 kiwi, peeled
1/2 cup pineapple, cubed
(fresh or frozen)
1 cup milk (of choice) or orange juice
Directions:
1. Chop star fruit.
2. Add star fruit and other ingredients to a
blender (best if use 1 frozen ingredient).
3. Blend until smooth.
4. Serve with a sliced star fruit wedge on the rim
of your glass.
5. Enjoy!
http://www.incrediblesmoothies.com/recipes/starfruit-carambolasmoothie-recipes-nutrition-health-benefits/
Remember food safety: Wash the outside of the star fruit
before slicing. You can even eat the peel.
FUN FACTS:
Also called “carambola”, different cultures use star fruit in different ways. In Southeast Asia,
star fruit is usually stewed in cloves and sugar, sometimes with apples. In China, they are cooked with fish. In
Australia, they may be cooked as a vegetable or pickled. In Jamaica they are sometimes dried. https://
hort.purdue.edu/newcrop/morton/carambola
Brought to you by the PSD Child Nutrition Department. Find out what’s for Breakfast & Lunch.
January: Check on the salad bar every Wednesday
in the Café to try the veggie of the month.
Never Try, Never Know!
Edamame
Nutrition Bio:
 Edamame is a great source of protein (17 grams in 1 cup!) and
is considered a complete protein because it contains all the
essential amino acids, which only a few plant-based foods can
claim.
 Edamame contains abundant dietary fiber, which is healthy for
your digestive system and helps to control cholesterol levels in
your blood.
 Edamame contains omega 3 fatty acids which are healthy for
your brain and heart and helps reduce inflammation.
 Edamame also contains calcium, iron , and zinc!
We want to know, how do they GROW?
Originating in Asia but grown now in the US too, edamame grows
well in temperatures around 70 degrees Fahrenheit. It is planted
in rows and the beans develop inside pods. Edamame plants are
about 2 feet tall when mature.
Fun ways to EAT this:





Steam whole in the pod and
season with garlic and/or salt.
Add to a stir fry with peppers,
broccoli and carrots, serve over
rice.
Add to a bean salad.
Mash with avocado for a creamy veggie sandwich.
Puree in a dip for chips or other veggies like carrot
sticks and celery.
Recipe to try as a FAMILY:
Easy Edamole Dip
This delicious guacamole-like
dip is full of fiber, protein and
other nutrients. It is a
healthier alternative to
cream or cheese-based chip
dips. Also great for dipping
fresh veggies in. Vary the spicy flavor based on your
family’s preference.
Ingredients:
2 cloves garlic
1 chipotle pepper
2 tbsp. olive oil
1 tbsp. hot pepper sauce
1/2 tsp cumin
1 cup shelled edamame
Salt and pepper to taste
Directions:
1. Add ingredients to a food processor or blender.
2. Puree ingredients, adding small amounts of
water to reach desired consistency.
3. Add salt and pepper to taste.
4. Serve with crackers, vegetable sticks or chips.
http://allrecipes.com/recipe/174480/edamame-dip-edamole/
FUN FACT: Edamame is a Japanese word that basically means “twig bean.” They are
soybeans before they harden. Soybeans are also used to make crayons. Farmers
across the U.S. grow soybeans that have been harvested into yields of about 2 billion
bushels a year, growing more than anywhere else in the world. www.farmflavor.com/soybean;
http://www.chewonthatblog.com/2011/05/17/all-about-edamame/
Brought to you by the PSD Child Nutrition Department. Find out what’s for Breakfast & Lunch.