Fresh Mango Salsa

You will need





• 1 onion
• 2 ripe mangoes
• 1 teaspoon chopped lemon grass
• 1 teaspoon grated root ginger
• 1 tablespoon chopped fresh coriander
or parsley
• 2 tablespoons lime juice
• 1 teaspoon grated lime rind
• 2 teaspoons sweet chilli sauce


Method



1. Peel and finely chop onion. Peel mangoes,
remove flesh and dice.
2. Combine onion, lemon grass, ginger,
chilli and other ingredients.
3. Chill for 1 hour

Barramango

You will need



• 800 g reef fish fillets
• 2 large, fresh, ripe mangoes
• Flour
• Oil
• 50 ml sweet vinegar or dry white wine
• 200 ml coconut cream
• Seasoning (salt, pepper)


Method



1. Cut fish fillets into four, wash and dry.
Peel and slice mangoes and set aside.
2. Flour the fish and pan-fry in a little oil
until cooked, or grill if desired.
3. Remove fish from pan. Pour wine or
vinegar into the hot pan. Add coconut
cream. Season to taste.
4. Place the fish on a plate and decorate the
top with sliced mangoes.
5. Pour the sauce gently over the mangoes
and the fish and serve immediately.

Lemon/ Lime Pork or Chicken Casserole

You will need



• 500 g pork or chicken pieces
• 60 g lemon/lime
• 1 tablespoon cornflour
• 1/2 cup water
• 1 tablespoon soy sauce
• 1 teaspoon sugar
• 1/4–1/2 teaspoon salt
• 1 small piece of ginger


Method



1. Arrange meat pieces in a shallow casserole
dish.
2. Cut lemon/lime into thin slices and
place on top of chicken.
3. Combine flour with water, soy sauce,
sugar, salt and ginger and pour over meat.
4. Replace casserole lid or cover with foil.
5. Bake at 180°C for 1 hour.
6. Serve with rice or staple and colourful
vegetables.

Tuae (a Kiribati recipe)

You will need


• Ripe pandanus


Method



1. Wash and place pandanus phalanges in a
big pot. Add water and boil until soft.
2. Cool. Scrape the juice out of each phalange
with a shell or a home-made implement
and collect in a bowl. The juice should
be thick. Strain to remove fibre.
3. Spread clean leaves on mat in the sun.
Pour juice on leaves to make a rectangle
and dry in the sun.
4. When dry, turn over to another mat.
Continue to dry until all the moisture has
been removed and paste is completely dry.
5. Store for later use.

Roro Tuae

You will need



• Tuae
• Fresh coconut cream


Method



1. Soak tuae in thick coconut cream until
the cream has penetrated the tuae.
2. Leave overnight before serving

Lemon

Lemon trees grow easily on Pacific Islands. The lemon tree is said to have
originated in India, Burma and the southern part of China,
. There are two main types of lemon found in the Pacific: the rough
or bush lemon , which has very
thick skin with a rough surface, and the lemon
(C. limon) which has a smoother skin and is
juicier . Lemon fruit is normally
round, with either a smooth or rough green to
yellowish skin. Lemons can be planted from the
seeds of ripe fruits. They sometimes flower and
fruit all the year round. There are also seasonal
varieties.
Selection
There may be more than one variety of lemon available, but choose freshly
picked, firm fruits with yellowish, clean skin and a good regular shape.
Fruit sizes may be variable, but those with thin skins are juicier. The roughskinned
or bush type with thick pith is considered by many to have a superior
flavour. It has a richer aroma, especially in the grated skin.
Storage
Firm, mature fruits will keep at a cool room temperature for one to two
weeks. If stored covered in the refrigerator, they will keep for up to three
to four weeks. For longer storage, squeeze out the juice and freeze.
Preparation
To prepare juice, cut fruit in half, and extract the juice from each half by
inserting a fork and twisting, or squeezing by hand, or using a lemon
squeezer. The rind can be obtained by carefully grating off the coloured
part of the skin, taking care not to include the white part, which is bitter.
Cut thin slices for cooking and for garnishes. Serve wedges with fish.
Food value
Like the other citrus fruits, lemons are excellent sources of Vitamin C, and
contain small amounts of minerals and vitamins . They
are also a good source of soluble fibre.

Use
Lemons can be used interchangeably with kumquats and limes, depending
on availability and consumer preferences. They are used in many ways to
improve food flavour and texture.
The juice is used for making drinks and desserts, and in cake recipes. One
major use is as a marinade for fish. Lemons are used with other ingredients
for marinating and flavouring meat and chicken, and for preparation of
dressings for vegetables. Lemons contain pectin, which is required for
jelling of jam, especially with fruits containing little or no pectin. The skin
or peel can be used in the processing of marmalade, and also as flavouring
for cakes and desserts . Lemon can also be used to make
pickles.

Kumquat Jelly

You will need



• 1 kg kumquat fruit
• Sugar


Method



1. Wash fruit, cut in half and place in a
large pot.
2. Add enough water to just cover the
fruit. Bring to the boil, lower the heat and
simmer until the fruit is soft. Cool (this
can be done overnight).
3. Strain the juice through a cloth; making
sure not to squeeze or force it out.
4. Measure the juice into another clean
large pot and add 3/4 –1 cup sugar for
every cup of juice.
5. Bring the mixture to the boil, stirring
until sugar has dissolved. Boil rapidly until
it passes a gel test.*
6. Bottle in hot, sterilised jars.

Lime Syrup Pancake

You will need



• 1 cup milk or thin coconut cream
• 1 egg (optional)
• 3 cups wholemeal or plain flour, sifted
• 3–4 tablespoons oil
• Juice of 1 lime
• 6 teaspoons sugar

Method


1. Beat egg in a bowl, add milk or coconut
cream and mix well.
2. Gradually add the liquid mixture to the
flour and mix until a smooth batter is
formed. Leave for half an hour.
3. Heat a frying pan, then add just enough
oil to coat the base.
4. Add enough batter to thinly coat the
bottom of the pan. Allow to cook for a
few seconds until lightly browned at the
bottom. Turn the pancake and brown the
other side.
5. Turn over onto plate, place one teaspoon
of lime juice in the middle and add
one teaspoon of sugar. Roll and serve on a
clean plate.
Method
Note: Preserved

Mango:

Mango is one of the most delicious, aromatic and tasty fruits widely grown
in the Pacific. The trees are said to have originated from India, Burma and
Malaysia, where they were cultivated 4,000 years ago 
.
The mango is a member of the cashew
family . It can grow to
about 15–18 m (50–60 ft) high and has
narrow, dark green leaves. Mangoes are
normally grown from grafts or budded
plants. After about six years the tree will
begin to fruit.
Different varieties are found in the
Pacific. The fruits are round or oval. They
vary in size, but usually weigh 250–800 g
and are about 100–125 mm (4–5 in)
long and 50–75 mm (2–3 in) in diameter. When ripe the skin colour may
remain green or turn from green to a yellowish, orange or red colour.
Mango is very seasonal and usually ripens during the summer months.
Ripe mangoes are very juicy and sweet. Some varieties may be stringy or
have a turpentine-like flavour. These were identified as wild varieties common
in the early days . Those with very short fibres and
smooth textures are more popular than the stringy varieties.
Selection
The choice of fruit depends on the intended use. Varieties with small seeds
and lower fibre content are probably best. All fruits should be firm and free
of bruises and blemishes. In addition, ripe mangoes should be wholesome,
and have a good colour and a sweet, fresh mango smell. Try one and cut it
open to determine the quality before buying a larger quantity. Mature,
unripe mangoes should be undamaged, without bruises and should still be
very firm. In our climate it is best to get half-ripe fruit and complete the
ripening under controlled conditions. When picking fruit, care must be
taken to wash the sap off the skin, because it is caustic .

Storage
Store half-ripe fruits in a well-ventilated place. Fruits are best placed in single
rows on wire shelves covered with cloth to prevent bruising. Ripe fruits are
best stored covered at 10–13°C for a number of days 
. For longer storage, store the sliced flesh or puree in the
freezer. Sliced flesh can also be preserved by drying or bottling.
Mature or unripe mango can be stored at room temperature for a few days
before ripening. It can also be refrigerated for up to two weeks before
ripening at room temperature.
Preparation
Wash fruit well before use. Mangoes can be eaten with the skin, but are
nearly always peeled before use. The skin of mature or half-ripe fruits is
removed with a sharp knife, starting from the wider end and working
towards the tip. Subsequent preparation will depend on intended use.
To prepare ripe mango without peeling, slice off the ‘cheeks’, and then the
two narrow sides. Make a few lengthwise cuts in the flesh without cutting
the skin, and peel the skin back from the flesh. Alternatively, cut into cubes
without cutting the skin, hold the ‘cheek’ by the edges with both hands,
push the centre of the skin to form a hollow and allow the cut flesh to pop
up. This makes eating or removing the flesh easier.
Puree the cut flesh if needed. The flesh of damaged fruits can be sliced and made
into drink. Mature or half-ripe fruits can be peeled, grated and used as desired.
Food value
Mango flesh is an excellent source of Vitamin C and carotene. The fruit
also contains small amounts of potassium, other minerals and vitamins. One
hundred grams of ripe mango flesh provides 268 kJ or 65 kcal and about
41 mg of Vitamin C.
Use
Ripe mangoes are eaten raw, used in drinks, salads and cooked desserts, or
made into jam. They can also be used as part of a main dish, for garnish, to
enhance flavour and provide colour. Unripe mature mangoes can be grated
and mixed with freshly grated coconut to produce a delicious dessert or
a drink. Green mangoes are also used in curries, salads and to make chutneys

Prawns in Coconut Cream/Milk

You will need



• 750 g medium green prawns
• 1 tablespoon oil
• 2 cloves garlic, crushed
• 1 teaspoon turmeric
• 1–2 red chillies, seeded, chopped (optional)
• 8 curry leaves
• 2 medium onions, sliced
• 2 cups coconut cream/milk
• 1/2–1 teaspoon salt


Method



1. Peel and de-vein the prawns.
2. Heat the oil in a pan, add onion and
cook until soft. Add garlic, chilli, turmeric
and curry leaves. Stir over medium heat for
1 minute.
3. Add coconut and salt. Simmer over low
heat for 10 minutes.
4. Add prawns and stir gently. Simmer for
another 10 minutes or until the prawns are
tender. Serve hot.

Coconut Mint Chutney

You will need



• 150 g freshly grated coconut
• 1 onion, chopped
• 1 cup coriander leaves
• 11/2 teaspoons salt
• 2 tablespoons lemon juice
• 1 chilli (optional)


Method



1. Put coconut in a blender and add onion,
chilli, salt and well washed coriander leaves.
2. Blend till all ingredients are finely
chopped. Chutney should become a pale
green colour.
3. Add lemon juice and stir well just before
serving.
4. This chutney goes well with any curry.

Coconut:

The coconut palm is probably the most valuable agricultural commodity of
the Pacific. It is said to have more uses than any other living plant. Every
part of the plant has some important use .
It provides food, drink and shelter. The
importance of coconut as a food is illustrated
in the fact that it is listed as a separate
group of foods in the Pacific Islands Food
Composition Tables .
It is a plant that is probably taken for granted
by Pacific Islanders.
The coconut is a very hardy plant. It can
grow well in all kinds of soil, even in poorer
ones on atolls, and can stand some dry weather. Coconut palms adapt to
the place where they are grown in terms of climate, soil and amount of
water . However, they grow best in mild tropical climates.
Under good conditions, a fully productive palm yields 12–16 bunches of
coconuts a year and drops as many leaves. The number of nuts in a bunch
varies from season to season, but each bunch should carry 8–10 nuts or
more . Nuts are available throughout the year.
For commercial coconut plantations, coconut is propagated by seed-nuts
chosen from the mother or parent palm. The shape and size of the nut is
important. Experts say that the best nuts are round or egg-shaped. Medium
or large size is best. The husk must be thin. Very large nuts have a lot of
water with a thin kernel; long ones usually have too much husk. The leaves
of a good parent palm should be evenly distributed on the crown, and
should have short, broad stalks. If you stand at the foot of a healthy, highyielding
palm and look upwards through the crown, you should not see any
light or the sky .
Many different varieties now grow in the Pacific: the tall, the dwarf, and the
cross between the tall and dwarf . The colour of the young
nut may be green, light yellow or orange-brick but all turn brown when
mature. The size of the nuts varies from relatively large to fairly small
(about the size of an adult’s fist), depending on the variety

The ripe or mature nut usually falls on the ground. The stage of maturity
determines the use and nutritional value.
Ingredients from coconut
As an ingredient, coconut comes in a variety
of products.
Coconut flesh — whole or shredded
The fresh kernel of the mature nut is
removed in strips from the shell with a knife.
It can also be shredded using a shell, spoon
or special grater. It is used as a snack, fresh or
toasted or sprinkled on savoury or sweet
dishes. The flesh of the green nut is thinner,
softer, and is usually removed with a spoon
after the water has been emptied or drunk.
Coconut cream/milk
Cream is the white creamy fluid extracted from the grated kernel of the
mature nut without water. When water is added to dilute it, it is sometimes
called coconut milk and has the appearance of dairy milk. Both
products are used extensively for cooking. Coconut cream/milk is now
available in cans and packets in stores.
Coconut juice or water
This is the colourless liquid contained within both the mature and young
fruit. Green coconut juice makes a delicious, cool, fresh drink.
Desiccated coconut
This is the commercially prepared product. It is the finely shredded,
dried white flesh of the mature nut and is sold in stores.
Germinating nut
This is the white ‘germ’ inside the mature nut that has been allowed to
sprout. It is essentially the food of the new plant and is obtained by splitting
open the sprouting nut.

Toddy
This is the sap collected from the flower bud (spathe) of the coconut tree.
It can be either fresh or preserved (syrup). Toddy is a common product in
the atolls.
Selection
Mature nut
Nuts are selected according to use. The un-husked nut should
have a dry, light-brown outer skin. For husked nuts, choose the
fresh, brown, newly husked ones with black eyes and without
signs of sprouting. There should be plenty of water. If the nut
has no water, or if it makes a heavy thudding sound when shaken, or if there
are signs of sprouting, it should be rejected as it will not produce goodquality
coconut cream.
Green nut
Young or half-mature nuts are also judged by the
sound produced when flicked or tapped with the finger.
The reliability of this method comes with practice
and experience. Generally, a more muffled sound
means the nut is not ready for drinking; it either has no
flesh or the flesh is still very thin, and the water is generally
tasteless. A lighter sound means it is a good
drinking nut. The flesh will have been formed sufficiently,
is still soft, and the juice is likely to have more
flavour.
Germinating nut
Germinating nuts should be starting to sprout, but the nut should
be easily picked off the ground. If the sprout is just starting
to show, the germ will not have been fully formed.
Toddy
Fresh toddy should be clean and free of insects and coconut flowers. It
should not have any fermentation smell. Preserved toddy should have a
thick but pouring syrup consistency. It should not have any evidence of fermentation

Storage
Mature nut
Storage life will depend on maturity. Mature or brown
nuts will keep for a longer period (months) if unhusked,
although they tend to sprout and dry out during
long storage. Husked mature nuts do not keep so
well. They must be kept in a cool place away from sunlight,
preferably covered to prevent drying out and cracking. If stored this
way, they may last up to two to three weeks.
Grated nut and cream
Grated mature nuts and cream do not keep well at room temperature. They may
last at the most a day or even less. If refrigerated, the cream may last two days
while the grated kernel may last three to four days. They keep longer frozen.
Green nut
Green nuts are best used soon after picking. If they have
to be stored, keep in a cool place. If un-husked, green
nuts can keep for three to four days after harvesting
without losing flavour. However, husked nuts are best
used immediately. They can keep for three to four days
if kept in a cooler or refrigerator.
Toddy
Fresh toddy must be used immediately after collection. If it is to last the rest
of the day, it must be boiled to sterilise it. For longer storage, fresh toddy
should be boiled and reduced to a thick but flowing syrup consistency, and
stored in a sterilised bottle with a tight top. Check regularly for signs of fermentation
and re-boil if necessary.
Preparation
Mature nuts
Mature nuts are cracked in half by hitting the three veins with a cane knife
or heavy instrument at the mid-point between the top and bottom. To
ensure a clean, even crack,

The two halves are then grated by hand, using a scraper with a rough, serrated
tip. In some countries the grating is done by machine. Place the
scraper on a box or low stool and put a bowl to collect the grated nut under
the tip. To grate, sit on the body of the scraper and, holding the half nut
with both hands, apply pressure on it and scrape, beginning at the outer
edge and working towards the inner part. Repeat the
action, rotating the nut after each scrape. Continue until
all the kernel or flesh has been grated.
The water from mature nuts may be saved and used to
mix with the grated flesh for making cream. Frozen,
grated, mature nut needs to be thawed and brought to
room temperature and mixed with warm water to extract
the cream. While extracting the cream, stand the bowl of grated
nut in a bowl of warm water to facilitate the process.
Coconut cream
This is made by kneading the grated nut and then wringing it,
using a special wringer made from coconut or pandanus-root
fibres, or a cloth. Thick cream is made without or with very little water and
thin or diluted coconut cream (or milk) is made by kneading the grated
flesh of one nut with about 3/4–1 cup of water or more. To prevent fat
separating and causing curdling during boiling, add about 1/2 tablespoon
cornflour to every cup of cream. Mix well and heat until it begins to thicken
before adding to the recipe. Frozen cream needs to be brought back to
room temperature before use.
Green nut
There are several ways of preparing green coconut:
1. Cut the husk off the ‘eye’ end with a sharp, heavy knife and make a small
hole to release the juice; or
2. Husk the nut and either pierce the big eye (‘nose’) with a pointed knife,
or hold the nut upside down and cut the tip end off; or
3. Remove the husk from the bottom end with a sharp heavy knife and
open it by cutting off the tip of the shell. The immature flesh of the nut
can be removed by splitting the empty nut and scraping it out with a
specially cut piece of green husk or spoon

Mandarin:

Mandarins originally came from China , and
are widely grown in the Pacific. The fruits have a dark green colour when
immature and may turn lighter green or yellow to orange when ripe. The
flesh is orange and the fruit is generally slightly
smaller in size than the orange. When mature
or ripe, the fruits have loose skins that come
away from the flesh easily, unlike the orange
. Mandarins
have a distinct, pleasant flavour.
Selection
Mandarins have a short on-tree life, so the season
is short . The best fruits are picked off the tree. They
should not be allowed to drop on the ground when ripe, as this bruises the
fruit. Select fruits that are ripe, firm, not bruised, and without blemishes on
the skin. Bruised fruits tend to develop a bitter taste and they deteriorate
more quickly. For jelly making, mature or under-ripe fruits are best because
they have maximum jelling power .
Storage
Mandarins have a shorter shelf life than the other citrus. Wipe clean before
storage. They are best stored in a cool environment. They may last a week
if stored in the refrigerator. If longer storage is required, juice the fruit and
store frozen.
Preparation
When fruit are to be eaten fresh, wash them well, peel, and remove as much
of the white stringy veins as possible. If using in fruit salads, remove the
thin membrane separating the sections to get rid of the bitterness. To
extract juice squeeze by hand or use a squeezer.
Food value
Mandarins are very good sources of Vitamin C, carotene and dietary fibre.
A normal-sized fruit would also provide approximately 190 kJ or 45 kcal.

Use
Mandarins are best eaten fresh. They make good snacks for both adults and
children. Because of the pleasant flavour, mandarins can also be made into
refreshing drinks, used as an ingredient in fruit salad and other desserts, or
made into jams and preserves.

Lemon Marinade

You will need



• 1/2 cup lemon juice
• 1/2 teaspoon dried thyme
• 1 teaspoon honey
• 1 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 1/3 cup water
• 1 tablespoon oil
• 1 clove garlic, cut into small pieces


Method



1. Put all ingredients in a bowl and mix
thoroughly or, if a blender is available,
blend well.
2. Use to marinate meat pieces. Marinate
for several hours before roasting

Lime and Orange Pudding

You will need



• 2 eggs
• 5 tablespoons sugar
• Juice of 1 lime and 1 orange
• 11/2 dessertspoons gelatine
• 1 cup water

Method


1. Beat egg yolks, sugar and juice together.
2. Soften gelatine in a little cold water, and
fill cup to 3/4 full with boiling water.
3. Pour onto egg yolk mixture.
4. Add stiffly beaten egg whites and beat
well before putting into a wet mould.
5. Cool to set. Serve cold.

Food preparation and processing

Traditionally fruits are mainly eaten raw. They should be washed thoroughly
before they are eaten. This ensures that soil, micro-organisms, and
traces of sprays are removed. It is also a good idea to remove the outer skin
from the stem, and the blossom ends, because they are hard to clean
.
Some fruits are used to make puddings for special occasions and when
there is an over-abundant supply. In the Cook Islands, the traditional
preparation and preservation of certain fruits such as bananas are still carried
out, but only on a small scale.
When fruits are in season and there is a surplus, they can be preserved in
sugar and acid (vinegar, lime juice). Although they lose some vitamins,
they add flavour to meals and can last for one or two years if preserved
properly. Green pawpaw (papaya) or lime made into pickles are examples
of this type of preservation. Some fruits, such as pineapple, mangoes,
pawpaw and ripe bananas, can be made into chutneys by boiling them
with vinegar, sugar and spices.
Modern methods of preservation include canning and bottling of fruit,
vacuum-sealing and use of refrigerators and freezers ,
. Small-scale processing of fruits into jams, preserves and glaze is
being developed. Certain fruits, when in season, can be dried using solar
energy or after being treated with chemicals such as sulphur dioxide.
Bananas, mangoes, pawpaws and pineapples can be dried successfully.
Mango and citrus skins can also be made into sweets and candied peels.
Fruits are also used for the production of juice. Citrus fruits, as well as
their leaves, are used to make delicious and refreshing drinks. Recipes for
these are widely available .
Fruit production for export is a commercial activity that some Island governments
in the Pacific are developing. Fruits are exported either fresh or
made into juice. Despite a decline in fruit production
in the last 20 years in the Pacific, fruit juice is still produced in Fiji Islands,
New Caledonia and other islands, mainly for local consumption.

Certain fruits are very useful in food preparation because of their special
properties. For example, papain, an enzyme from pawpaw, is used to tenderise
meat , and citric acid from the juice of citrus fruits
such as lemons and oranges is used for preserving fruits and vegetables.
Acid from citrus juice is used in food processing and basic cooking).
Cooking changes fruit in a number of ways. It loses its crispness and
becomes limp due to loss of water from the plant cells; it becomes more
translucent . The fruit becomes tender as its structure is
broken down by heat.
Dried fruit becomes harder, however, due to the removal of water during
the drying process. Dried fruit may be softened by soaking in water to
hydrate it for use in recipes

USE OF TROPICAL FRUITS

A major food source
In atolls such as the islands of Kiribati and Marshall Islands, the coconut is
regarded as a staple and is one of the most important foods. It is a major
source of energy and other essential nutrients. The flesh and juice of the
green coconut provide a good quantity of Vitamin C as well as a number
of important minerals and vitamins . The energy-rich
sap, known as toddy (kareve in Kiribati and jekaro in the Marshalls), is
extracted from the coconut-flower bud. It is used as a drink while fresh, or
boiled into a molasses-like concentrate 
 and then diluted as drink, or caramelised into a product similar
to toffee  
. Fresh toddy can also be fermented (te manging in Kiribati) and
used as a mild intoxicant and as a leavening agent. Fermented toddy is also
used to marinate raw fish in place of lemon or lime juice.
Medicinal properties
Many tropical fruit trees have medicinal uses. For instance, several organic
compounds present in pawpaw have health benefits 
. Some of these have been identified as very significant
and are useful in the pharmacological industry. These are benzyl glucosinolate,
benzyl isothiocyanate, choline, carpaine, pseudocarpaine
and dehydrocarpaine I and II. Carpaine has been reportedly
used as a relaxant to calm people and cheer those who are
depressed . It can also be used
to kill germs. Pawpaw is also the source of papain, an enzyme
used not only as a food tenderiser, especially for meat, but also
in the cosmetic, leather and drug manufacturing industries.
The tips of the pandanus plant’s roots are widely used in
atolls for treating boils and sores . They also
help to reduce fever, especially in children. In Fiji Islands,
the root tip is used to treat fish poisoning 
. The juice from crushed roots, fried with coconut cream,
T h e F r u i t s W e E a twas a common laxative, and the skin of the ripe fruit is used for urinary tract
problems in the Cook Islands . In Tonga, the tips of the
root, mixed with turmeric and grated coconut, are applied to sores
.
The leaves of the guava tree are an effective cure for diarrhoea 
.
The bark of the Polynesian plum tree (Spondias dulcis) is pounded, and prepared
as a medicine (drink) for treatment of ciguatera fish poisoning in
Vanuatu, especially in the Banks Islands and Emae (Walter, 1992). The
leaves can also be used as a treatment for coughs.
In Kiribati, the mesocarp or white flesh of the coconut is used for treating
infantile diarrhoea, and the male and female flowers of the coconut tree are
used as a cure for gingivitis. , coconut
oil from the kernel is used for rubbing on stiff joints, and for treating
rheumatic pains, limbs after severe strain, and pain in the back or stomach.
Oil mixed with turmeric is supposed to have strengthening and therapeutic
properties for sick new-born infants . The juice
of the red coconut, mixed with the bark of the kavika (Malay apple), wi
, and pandanus root is used to treat fish poisoning
.
Health benefits
The health benefits of fruits in the diet of Pacific Islanders cannot be underestimated
. The role of dietary
fibre and essential nutrients such as Vitamin C, the limited contribution to
energy and the absence of cholesterol make fruits important components
of the Pacific Island diet.
Eating fresh fruits is more beneficial than drinking orange juice or taking
supplements such as vitamin pills. For example, the juice from five oranges
does not provide five times the nutrients of one whole orange ,
. The combined effects of nutrients and other substances in fruits
(some of which are still unidentified) may help in the prevention of diseases
and health problems. The numerous reactions and activities, such as anti-

oxidant effects and the presence of phyto-estrogens, may provide more
clues for other unknown properties of fruits . We still do
not know everything about the nature of fruits and their effects on the
body. Nor do we know the long-term effects of taking vitamin supplements.
These unsolved and unanswered mysteries tend to make one believe
that the best advice is to keep to natural sources of nutrients, hence the saying
‘an apple [or other fruit] a day keeps the doctor away’.
The physiological role of dietary fibre (as in the reduction of cholesterol
levels in the blood, in cancer prevention and in the management of obesity
and diabetes, among others) has put fruits back into the limelight
. The presence of both beta-carotene and dietary fibre make fruits
important preventive health components in the diet. Epidemiological studies
have also found that higher intakes of carotene (fruits are a good
source), may reduce the risks of some cancers .
Traditionally, the variety and amount of fruits consumed provided protection
against certain types of health problems. With the apparent gradual
decrease in the consumption of fresh fruits and vegetables, Islanders are
now more prone to a host of health problems, some of which might be prevented
if a wider variety of fresh fruits were part of the regular diets.
Promotion of the beneficial effects of fresh fruits as a regular component of
the Pacific Island diet must therefore be a priority for all nutrition education

Lemon/ Lime Pork or Chicken Casserole

You will need
• 500 g pork or chicken pieces
• 60 g lemon/lime
• 1 tablespoon cornflour
• 1/2 cup water
• 1 tablespoon soy sauce
• 1 teaspoon sugar
• 1/4–1/2 teaspoon salt
• 1 small piece of ginger


Method

1. Arrange meat pieces in a shallow casserole
dish.
2. Cut lemon/lime into thin slices and
place on top of chicken.
3. Combine flour with water, soy sauce,
sugar, salt and ginger and pour over meat.
4. Replace casserole lid or cover with foil.
5. Bake at 180°C for 1 hour.
6. Serve with rice or staple and colourful
vegetables.

Avocado Soup

You will need



• 1 cup avocado puree
• 1 dessertspoon lemon juice
• 1 clove garlic
• 3/4–teaspoon salt
• 1/8 teaspoon chilli sauce
• 2 cups chicken stock
• 2 cups milk
or thin coconut cream


Method



1. Prepare avocado puree and
sieve. Mix well with lemon
juice, crushed garlic, salt and
chilli sauce.
2. Stir in stock and milk or
coconut cream.
3. Test for seasoning.
4. Chill and serve very cold.
5. Serve garnished with parsley