Mango Mango & Black Bean Salsa 1 15-oz. can black beans, drained & rinsed 1½ cup mango, finely diced ½ cup onion, finely diced ½ cup red pepper, finely diced 1 tbsp ginger, freshly grated ¾ cup cilantro, freshly chopped 1 orange, juiced 1 tbsp lime juice and zest 1 tsp sea salt ¼ tsp red pepper flakes Mix together black beans, mango, onion, red pepper, ginger and cilantro. Squeeze the juice of one orange over the black bean mixture. Fold in the lime juice and zest, along with sea salt and red pepper flakes to fully incorporate mixture. Serve with chips, over rice, or as a side to fish. Mango Tart ½ cup walnuts, soaked 4 medjool dates, pitted and soaked 1 tbsp cinnamon 1 tsp nutmeg 2 mango, sliced thinly Soak walnuts for at least 12 hours, and dates for at least 4 hours. Once thoroughly soaked and softened, use a blender to blend together walnuts, dates, cinnamon and nutmeg. Once blended, pat into ramekins to make a crust. Refrigerate for at least one hour for crust to set. Once cooled, top with sliced mango. Hungry for more? Visit plantsforhumanhealth.ncsu.edu
Mango Our research looked at freeze- dried mango supplementa<on on the gut microbiota. The results showed mango supplementa<on decreased gut inflamma<on. Reducing gut inflamma<on can further reduce inflamma<on in the rest of the body, reducing the risk of chronic diseases. Mango Sauce 8 mangoes 1 cup sugar 8 cups water ½ cup kefir or whey 1 tsp lemon zest Roughly chop the mangoes. Put the mangoes into a large container and cover with sugar. Stir with a wooden spoon and allow to sit at room temperature for about an hour, softening the mangoes and releasing juices. Pour water, kefir or whey, and lemon zest over mangoes. Stir vigorously, twice a day. Cover with cheesecloth and allow to ferment. When the fruit has risen to the surface and there is bubbling, it is time to prepare the sauce. Strain the liquid, setting it aside for another ferment. Transfer mango solids to blender and pulse to desired sauce consistency. Store in an airtight container in the refrigerator. Serve with oatmeal, in crepes or drizzled onto yogurt.
Blueberry Blueberries have been shown to reduce gut inflamma6on by aiding good gut bacteria. The phytochemicals from blueberries provide a neuroprotec6ve effect that may lower the risk of Parkinson s Disease or slow disease progression. Blueberries slow down the forma6on of new fat cells and may increase the secre6on of insulin, while reducing the diges6on of sugars in the small intes6ne, thus having mul6ple an6- diabe6c and an6- obesity effects. Blueberry Pudding 1 cup raw cashews ½ cup medjool dates 4 cups fresh or frozen blueberries 4 bananas, sliced 1 tsp lemon or orange zest Soak cashews and dates in water for 2 to 4 hours to soften. Drain water off and slice dates, removing the pit. Blend all ingredients together. Chill and serve.
Blueberry Preserva6on Blueberry Mint Compote 4 cups fresh or frozen blueberries ¼ cup honey ¼ cup chia seeds 6 tbsp water ¼ cup fresh mint, chopped Stir together blueberries, honey, chia seeds and water. Bring to a boil for three minutes. Add fresh mint. Remove from heat and let sit to cool. Preserve by canning in a hot water bath or refrigerate. Keeps for two months. Fermenta6on Bubbly Berries 2 cups mixed berries 2 tbsp honey ½ tsp starter culture or whey ¼ tsp sea salt Mix together all ingredients in a glass gallon jar. Make sure that berries are submerged under liquid. If necessary, use a weight to keep them submerged. Cover with lid and let sit for one to two days at room temperature. Strain fermented liquid into bottles and refrigerate. Enjoy within two months. Hungry for more? Visit plantsforhumanhealth.ncsu.edu
Blueberry Blueberry Sauce 1 cup orange juice 1 tsp lemon juice 2 tbsp cornstarch ¼ cup local honey ¼ cup blackstrap molasses ½ tsp vanilla extract ¼ tsp chipotle pepper, finely chopped 2½ cups blueberries, fresh or frozen 1 tsp lemon zest Bring orange juice and lemon juice to a boil. Stir in cornstarch, honey, molasses, vanilla extract and pepper. Add blueberries and reduce heat. Simmer for 7 to 10 minutes. As the blueberries begin to break down, remove from heat and fold in lemon zest. Serve over pork roast, with beans and rice, or on a biscuit. Blueberry Salsa 1 cup fresh blueberries ½ tsp jalapeno pepper, finely chopped ¼ tsp fresh ginger, grated 1 fresh-squeezed lime 3 tbsp sweet basil, finely chopped 1 tsp sea salt Coarsely chop the blueberries and combine with jalapeno pepper and ginger. Squeeze in the lime juice. Stir in sweet basil and sea salt. Serve over fish or with tortilla chips.
Blueberry Blueberries have been shown to reduce gut inflamma4on by aiding good gut bacteria. The phytochemicals from blueberries provide a neuroprotec4ve effect that may lower the risk of Parkinson s Disease or slow disease progression. Blueberries slow down the forma4on of new fat cells and may increase the secre4on of insulin, while reducing the diges4on of sugars in the small intes4ne, thus having mul4ple an4- diabe4c and an4- obesity effects. Blueberries are considered to be a superfood because of the high concentra4on and diverse profiles of bioac4ve phytochemicals. One example of a phytochemical is the pigment anthocyanin. There are 26 to 28 anthocyanins in blueberries, compared to other crops which may only have one or a few phytoac4ve compounds. It s this high concentra4on that makes blueberries more likely to hit more human health targets, from diabetes and obesity management to memory and gut health. Frozen or fresh, blueberries should be part of year- round health maintenance. Hungry for more? Visit plantsforhumanhealth.ncsu.edu
Walnut In our research, walnut extract showed the ability to kill a variety of different cancer cells, demonstra:ng mul:ple avenues in which walnuts may slow the progression of cancer cell growth. Walnut Pesto 2 cups raw walnuts 1 cup fresh basil ½ cup olive oil 1 lemon, juiced Salt and pepper, to taste Soak walnuts for at least 12 hours, then drain. Put all ingredients in a blender. Blend until smooth. If too dry, add water or more oil. Recommended uses: Pasta sauce Vegetable dip Soup flavor additive
Walnut Preserva:on Walnut Taco Meat ½ cup sun-dried tomatoes ½ tsp coriander seed ½ tsp cumin ½ tsp garlic, crushed ⅛ sea salt 1 tsp chili powder 1 tsp onion powder 1 cup walnuts 2 tbsp olive oil Combine sun-dried tomatoes and spices together, blending well. Add the walnuts, olive oil and spice mixture to a food processor and pulse until well combined, but still chunky. Substitute or combine with beef for tacos or use to flavor salads. This mixture can be portioned and frozen. Reheat in a skillet at a low temperature and serve. Fermenta:on Sun-Dried Tomato & Walnut Cheese 2 cups raw walnuts ¼ cup whey or starter culture 2 tbsp lemon juice ½ ounce sun-dried tomatoes 1 tbsp orange juice 1 tsp sea salt Soak walnuts for at least 12 hours. Blend soaked walnuts, whey and lemon juice in a food processor until smooth. Cover with cloth and let ferment for 12 hours. Place the sun-dried tomatoes in 1 cup of water to reconstitute approximately one hour. After walnut paste has fermented, blend paste with drained sun-dried tomatoes, orange juice and sea salt in a food processor until smooth. Serve immediately or store in the refrigerator for up to five days. Hungry for more? Visit plantsforhumanhealth.ncsu.edu