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Sop Drink

You will need



• 1 cup sop puree
• 1 cup water
• 1/4 cup lemon/lime/kumquat juice
• 2 tablespoons sugar


Method



1. Mix sop puree with half water and the
lemon juice, chill.
2. Make syrup with remaining water and
sugar. Cool and add to sop mixture.
3. Serve chilled with sprig of mint.

Pineapple Chicken Casserole

You will need



• 500 g chicken pieces
• 1 tablespoon soy sauce
• 1 tablespoon white wine
• 1 clove garlic
• 1/2 teaspoon crushed ginger
• 1/4 tablespoon curry powder
• 1/4 teaspoon mixed herbs
• 11/2 tablespoons flour
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt

• 1 tablespoon oil
• 1 cube chicken stock
• 1 medium onion, sliced
• 1/4–3/4 cup pineapple pieces


Method



1. Put chicken pieces in a large bowl. Mix
together soy sauce, wine, crushed garlic and
ginger, curry powder and herbs. Pour over
chicken and leave for several hours, turning
once or twice.
2. Drain off marinade and keep.
3. Mix flour with salt and pepper. Dip chicken
in flour mixture.
4. Heat oil in a pan and brown chicken
pieces on both sides. Remove and put aside.
5. Cut onion into rings and fry in hot oil in
which chicken had been fried until golden
brown, drain.
6. Place chicken in a casserole. Mix chicken
stock with remaining marinade, pour over
chicken.
7. Arrange onion rings and pineapple pieces
on top.
8. Bake in medium oven for 1 hour or till
chicken is tender and pineapple slightly
brown. Serve hot.

Pineapple Punch

You will need



• 8 cups of tea
• 1 cup lemon/lime/kumquat juice
• 4 cups sweetened pineapple juice
• Large bottle of ginger ale
• Ice
• 1 sliced lemon
• 4 slices of pineapple cut into wedges
• 4 sprigs of mint


Method



1. Put tea, lemon juice and pineapple juice
in a jug, and chill well.
2. Leave covered for an hour, and add
chilled ginger ale just before serving.
3. Serve with plenty of ice, and lemon slices,
pineapple pieces and sprigs of mint.

Pineapple:

Pineapple belongs to the Bromeliaceae family, which originated in the
American tropics . It is a herb-like plant with long narrow
leaves. Each plant flowers and fruits only once and dies after fruiting. The
fruit looks like a spinning-top with scaly skin. Two varieties are normally
used. These are the Ripley Queen, which has rough, prickly leaves, and the
Smooth Cayenne variety with smooth leaves .
Pineapple requires well-drained, composted soil. Because the
root system of pineapples is shallow, they can be grown at
very high planting densities on hillsides or flat land
. They are grown from suckers or tops
of the mature fruits after they have been harvested.
Pineapples require plenty of attention to keep weeds
down. Mulching is a good way to keep the weeds in
check. After about 18
months, they will produce fruits. Pineapples can
also be made to fruit during the off-season
through the use of chemicals, in order to fetch
higher prices in the market.
Selection
Pineapple must be properly ripe to develop its sweet taste. When the fruit
is not ripe, it tastes acidic or sour. When selecting pineapple, choose wholesome,
freshly picked ripe fruit, not deformed, either evenly yellow-green or
yellowish at the base and greenish towards the top end of the fruit. Check
that the base is freshly harvested. The fruit should be firm all around, with
a fresh, sweet pineapple smell and not smell rotten or fermented.
Yellow–orange coloured fruits tend to be over-ripe. If the fruit has an ‘off’
or slightly fermented smell, or the base looks old, it should be rejected. The
Smooth Cayenne’s larger fruit, with smooth skin, is juicier than the Ripley
Queen, which is rough-skinned but sweeter. When choosing Smooth
Cayenne, select firm fruits that are reddish-yellow in colour. Do not cut
unless the fruit is fully ripe, as the green fruit has a poor flavour. Most 
pineapples sold in the Pacific Islands are harvested mature.

Storage
Mature fruits will change colour in storage. Stand the fruit upright in a
cool, ventilated area. Under cool conditions, pineapples will keep for two
to three days. Deterioration occurs quickly above 20°C. For
longer storage, remove tops and keep cool. Pineapple can be cut into cubes
and deep-frozen. Prepared slices and crushed pineapple can be preserved by
bottling or by stewing and then freezing.
Preparation
Remove the top and base of the fruit and cut downwards with a sharp knife.
Remove the ‘eyes’ by cutting diagonal wedges about 1/2 –3/4 cm in a spiral
around the fruit. Cut fruits in halves or quarters or into round slices.
Remove core if desired and serve.
Fresh pineapple contains a substance called bromelain that can produce a
bitter taste when pineapple is mixed with fresh pawpaw and left to stand.
Therefore the two fruits should not be mixed until just before serving.
Bromelain is made inactive by cooking.
Food value
Pineapple provides Vitamin C, dietary fibre and small amounts of minerals
and vitamins. A hundred grams of pineapple provides approximately 22 mg
of Vitamin C and 214 kJ or 52 kcal of energy . To
take advantage of the Vitamin C, pineapple is best eaten fresh.
Use
Ripe pineapple fruit is usually eaten fresh. It is also used as an ingredient in
fruit salads, drinks, cooked desserts and savoury dishes. The fruit can be
processed into juice and dried into glazed pineapple pieces.
The bromelain in pineapple allows the fruit to be used as a meat tenderiser.
Bromelain is only present in raw, fresh pineapple 
. A marinade is usually prepared by mixing cooking oil with lemon
juice and slices of pineapple. Meat is then added to the mixture and left to
stand for two hours before use.
.

Stewed Kavika

You will need



• 6–10 kavika
• 1 cup water
• 1/2–1 cup sugar
• 1/4 cup lemon juice


Method



1. Wash, remove rose end, cut in half and
remove seed.
2. Place prepared fruit in a pot. Add water,
sugar and lemon juice.
3. Bring to boil, lower heat and simmer until
fruit is tender. Taste to check whether the
syrup is sweet enough. Adjust by adding more
sugar or more lemon juice.

Kavika:

Kavika, also known as Malay apple, is a small tree with pompom-shaped
flowers and glossy, dark-green leaves . The tree is beautiful,
especially when the bright pink-purple flowers shed their many stamens in
a carpet on the ground. The fruit contains a single large seed 
. It is oval, round or pear-shaped, white to pale rose or light red in
colour, with a waxy skin and a subtle, astringent, refreshing taste when
eaten ripe

Selection
Fruits should be fully developed as indicated by a change of colour from
green to whitish-pink, cream-pink or rose. As the fruit ripens, the seed
becomes loose inside. When selecting kavika, choose firm, ripe fruits that
are clean, wholesome and without bruises.
Storage
In cool weather, fruits will keep in good condition at room temperature for
several days. They should be covered to prevent drying. They last longer if
kept in cool storage. Stewed half-ripe fruits can be frozen.
Preparation
Wash fruits well before use. Fresh ripe fruit should be handled with care to
prevent bruising.
The fruit is generally eaten raw as a snack. Half-ripe fruits can be stewed,
with the skin on or peeled. Trim off the blossom end, cut fruit into quarters,
and remove seed. Fresh fruit used in fruit salad is best dipped in lemon
or orange juice to prevent browning.
Food value
Kavika provides small amounts of Vitamin C and some minerals 
.
Use
Kavika is usually eaten fresh. It can also be used in fresh fruit salad as well
as stewed and served as dessert.

Jambolan Preserves

You will need



• 4 cups jambolan fruit
• 2 tablespoons lemon juice
• 4 cups sugar


Method



1. Wash and cut pulp from seeds. Do not peel.
2. Put all ingredients in a pot and bring to boil.
3. Boil briskly until setting point. Test.
4. Pour into hot sterilised jars. Cool a little
before putting lids on. Store for later use.

Jambolan Juice

You will need



• 4 cups firm ripe jambolans
• 3/4 cup water


Method



1. Wash jambolans and remove stems.
2. Place in saucepan with water and cook until
fruit is soft. This will take about 15–20 minutes.
3. Cool slightly and strain with cloth.
4. Pour juice into jug and use as base for juice.
This may be diluted or used as it is. Sweeten to
taste.
Method
• 4 cups firm ripe jambolans
• 3/4 cup water

Jambolan:

Jambolan or Java plum, also known as jamun, is the dark purple fruit of a
large tree similar in size to a mango tree. The fruit is about 4 cm
(1/2–1 1/2 in) long and similar to a cherry . Each
fruit contains a seed surrounded by a thin layer of yellowish pulp. The pulp
is very juicy and acidic, and often has an undesirable astringent taste.

Selection
When selecting jambolan, look for fruits that are ripe, clean, wholesome
and without infestation. They are best picked off the tree. Fruits picked off
the ground should not be bruised and must be eaten immediately.
Storage
Wash fruits well and store in a cool place, preferably in small lots, as bigger
lots can encourage bruising and fermentation. For longer storage, juice and
freeze the juice.
Preparation
If eaten raw, wash well before eating. To make juice, separate the yellow
flesh from the seed (thrown away) and reduce to pulp with a blender. Ripe
jambolans can also be stewed with water and sugar. The astringent taste can
be reduced by soaking prior to cooking.
Food value
Jambolan contains minerals and some dietary fibre. One hundred grams of
the raw fruit provides 257 kJ or 61 kcal 
Use
Jambolans are usually eaten fresh. They can also be made into jams, juice,
preserves and wine.

Jack Fruit with Crabs

You will need



• 3 cups jack fruit, cleaned and chopped
• 3 medium crabs, soft-shelled if possible
• 1/4 cup onion, chopped
• 1/2 tablespoon chopped ginger
• 2 medium ripe tomatoes, sliced
• 11/2 cups coconut cream
• Salt


Method



1. Clean and chop jack fruit into small pieces.
2. Wash and cut crabs into halves or quarters.
3. Put jack fruit into saucepan and add all
ingredients except coconut cream.
4. Season coconut cream with salt and add
to pot.
5. Cook fairly slowly over medium heat until
all the liquid has evaporated and the mixture
produces oil.
6. Serve hot

Jack Fruit Curry

You will need



• 2 cups jack fruit, prepared
• 1/2 cup oil
• 1 medium onion, chopped
• 2 cloves garlic, crushed
• 3/4 teaspoon mustard seed
• 3/4 teaspoon cumin seed, ground
• 1 chilli, finely chopped (optional)
• 1 teaspoon salt
• 3/4 cup water or chicken stock
• 2 tablespoons lemon juice


Method



1. Cut jack fruit into cubes. Heat oil and
lightly fry chopped onion, crushed garlic,
spices and chilli for a few minutes.
2. Add jack fruit and continue to stir-fry for a
few minutes.
3. Season with salt, add stock and lemon
juice. Cover pot and simmer till jack fruit is
tender.

Jack fruit:

A cultivated species from India and Malaysia , jack fruit is
widely grown in some parts of the Pacific, especially Fiji Islands. The fruit
is unusual in that it is borne on the trunk and main branches. It is the
largest edible tree-grown fruit, weighing up to 20 kg each, and pale green
in colour. The fruit is mature for harvest when the single small leaf on the
stem above the fruit withers and the first colour
changes can be seen . The
mature fruit is yellowish-green and has a tough,
rough skin. When ripe, the skin turns yellowish-
brown and the fruit softens a little. This
ripening process takes up to six to eight
months. Ripe fruit gives off a musty, sweet
aroma for a day or two before it is best to use
. The yellow flesh has a very
strong smell, and is very juicy. The fruits are
available throughout the year but are more plentiful in the hot season
(December to March).
Selection
Jack fruits can be sold whole or in sections. Choose fruit with a uniform
shape, unblemished skin and of a suitable size. Mature fruit have a greenish-
yellow colour and should be firm if they are to be used for cooking. For
ripening, choose fruits that have a more yellow colour and sound hollow
when tapped or thumped.
In some places, the flesh of the half-ripe jack fruit is cleaned and cut up
ready to use and then sold. In these instances, ensure as far as possible that
it has been prepared in a hygienic environment and packed in clean containersPreparation
Green jack fruit has a glue-like sap, so when preparing it oil the hands,
knives and chopping boards. This prevents the sap from sticking to surfaces.
To prepare, peel the skin and cut the fruit into manageable sections.
Jack fruit turns brown when exposed to the air; brush cut surfaces with
lemon juice to prevent browning. Cut the flesh into pieces. Extract the
seeds and discard.
Green jack fruit requires careful seasoning to enhance the natural flavour.
Recommended spices to use in jack fruit recipes include cumin, mustard
seed, chilli, garlic, onion, tamarind, tomatoes, capsicum, lemon, lime, salad
greens and olive oil.
Food value
Jack fruit contains up to 38 per cent carbohydrate, some protein and fat.
The fruit is a good source of dietary fibre, carotene, potassium and iron and
also contains small quantities of minerals and vitamins. Jack fruit has a higher
sugar content than other fruits and yields approximately 335 kJ or 80
kcal per 100 g .
Use
Green jack fruit is normally boiled and then fried in a small amount of oil
before being served or it can be roasted in hot coals. The flesh can be eaten
as a vegetable when half-ripe. It is chopped up and used in stews, curries,
soups (especially good with chilli) or in desserts, milk drinks, ice cream and
fruit salads.
Ripe jack fruit can be eaten raw as a fruit. It is most delicious when fresh.
It can be cut into pieces and added to fruit salad. Shredded fruit can be
served with lemon syrup as a dessert.
The seeds, white or brown, can be roasted and eaten.

Guava Cake

You will need



• 1 cup unsweetened guava pulp
• 11/4 cups sugar
• 1/2 cup margarine
• 1 egg
• 13/4 cups flour
• 1/4 teaspoon salt
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/2 teaspoon cloves
• 1/2 cup raisins or sultanas
• 1/2 cup chopped nuts (any available)


Method



1. Measure 1/4 cup sugar and add to
guava pulp.
2. Heat to boiling point and cool.
3. Cream margarine and remaining sugar.
Add egg and beat thoroughly.
4. Sift together flour, salt, soda and spices.
5. Add sifted flour to creamed mixture, then
add sultanas and nuts.
6. Add guava pulp and beat until smooth.
7. Pour into an oiled 20 cm square tin and
bake at 180°C for 40–45 minutes.
8. Serve warm, plain or with ice cream.

Guava:

This delicious small fruit tastes like a mixture of bananas, strawberries and
pineapple and when ripe it feels like a pear! It is the oldest and the most
common introduced wild fruit in many parts of the Pacific, including some
atolls. Guava has a very distinctive aroma.
Guava is one of the most important members of the family Myrtaceae. It is
indigenous to the American tropics and was probably spread to the shores
of the Pacific Islands around the mid-1800s by migrating birds. The plants
can survive a wide range of soil types, including poor sandy soils. They are
very hardy and can tolerate a wide range of climates, including very low
temperatures . However they thrive better under warmer
conditions and require approximately four to six months of warm weather
for the fruits to develop and mature successfully.
Guavas were introduced into different islands and have spread in the wild
to the extent that they have become a pest in some of the dry parts of Fiji
and New Caledonia . Records show that they grow well on
fertile areas in Kiribati, and were being propagated for sale to the public in
the early 1980s.
There are two varieties in the Pacific, the true guava (Psidium guajava),
which is the common variety, and the Cattley or cherry/strawberry variety
(Psidium cattleianum). The fruit of the common
variety is larger than the cherry variety. It is oval and about 4–8cm
long. The main fruiting season is usually between February and April.

Selection
When the guava is mature, its colour turns light green or yellow. The pulpy
flesh may turn pink when ripe or may remain white in some varieties; there
are many tiny hard seeds. Ripe fruit becomes soft, bruises easily, and ferments
readily.
When selecting guava, choose ripe, firm fruit with pale greenish-yellow
colour and clean skin, with no blemish, and without signs of worm infestation.
Half-ripe fruits are the best choice. If the fruits have ripened on the
tree, they should be clean and free of fruit-fly infection. The smaller, wild
variety often has better colour and flavour. Fruits of hybrids are larger.
Fruits for jams and jellies should be under-ripe.
Storage
Store fruit spread out on racks in a cool place. For longer storage refrigerate
whole fruit at 8–10°C . Alternatively, it can be frozen
in the following forms:
• blanched (for 3 minutes) half-ripe fruit cut into sections, with pulp
removed and drained,
• cooked pulp, sieved to remove seeds,
• juice from fruit that has been boiled and strained.
Preparation
This depends on the use. For eating raw, wash well and trim rose-end. For
other uses, the fruit may be peeled or used with the skin, pulped and
strained to remove the seeds. Fruits can also be stewed whole. With seeds
removed, guava tends to become soft and break up easily when cooked. To
use in desserts, wash, peel (if preferred), cut into quarters, remove pulp or
inside and discard, and cut into suitable sizes.
For drinks and puree, wash fruits, cut up and pulverise, using a blender.
Guava can also be stewed with water, a little sugar and lemon juice until
soft before pureeing for use in desserts or for storage. To stew fruit, wash,
peel and cut fruit into appropriate bite sizes, add enough water to cover the
fruit, sugar to taste and lemon juice or a few cloves, and cook until fruit is
soft.

Food value
Guava is an excellent source of Vitamin C. It is also a good source of dietary
fibre, carotene and potassium. Guavas
appear to be a good potential source of C, A and B vitamins in atolls.
Use
The fruit, including the skin, is very crunchy when fresh and makes an
excellent snack. The milder, sweeter fruits are usually eaten fresh; the more
acid fruits are more suitable for jelly making since they have a higher pectin
content . Guavas can be processed into juice. They can also
be stewed, or pureed, or dried into a delicious snack. People with digestive
problems should not eat whole guavas.

Soursop Sorbet

You will need



• 1 cup sugar
• 1 cup water
• 1/2 cup lemon juice
• 1 egg white
• 2 cups soursop puree


Method



1. Mix sugar and water and bring to the
boil. Boil 5 minutes and cool.
2. Add lemon juice and soursop puree.
3. Beat egg white till thick and gradually
add some of the fruit mixture, beating all
the time.
4. Fold in the remaining fruit, pour into a
freezer tray. When half-frozen, take out and
beat well.
5. Return to tray and freeze till firm.

Pawpaw (papaya):

Pawpaw is a delicious breakfast fruit. It originated in tropical America
 and, due to its versatility, spread as far as the tropical isles
of the Pacific. Pawpaw is also known as papaya, lesi, esi, maoli, olesi, popo,
mummy apple and by many other names 
. Pawpaws are abundant throughout the Pacific, even in some atolls.
They come in various sizes and shapes and colours.
There are generally three types of pawpaw trees: the female, which can bear
fruits provided the pollen comes from the male tree nearby; the male pawpaw
tree, which has flowers on long stalks and generally does not bear fruit
but provides the pollen for the female; and the hermaphrodite tree, which
has both male and female flowers and can bear fruit on its own. In recent
years new varieties have been introduced from Hawaii. These produce fruits
of uniform size, texture and flavour.
Pawpaw can be grown in backyard food gardens from seeds or from
seedlings distributed by agricultural extension officers. The pawpaw tree
takes a year to start bearing fruit. The fruit normally turns from dark green
to yellow/orange/pink when ripe .
Fruits are available throughout the year but are more abundant in the hot
summer months. In the markets they are sold by weight, individually or in baskets.

Selection
Ripe fruits are soft and easily bruised. It is best to select pawpaw fruits that
are firm and yellow-green and then ripen them at home. Choose fruits of uniform
size suitable for serving in halves or quarters. The Hawaiian variety,
Sunrise, is small and pear-shaped with pinkish flesh. For cooking with fish and
for chutneys, mature fruits with or without hints of yellow streaks are best.
Storage
The fruit has a very short life. Yellow-green fruits ripen in one to two days
at room temperature. Ripe fruit will last in good condition for three to four
days if stored at 5–7°C . They should be arranged in a
single row on a rack. For longer storage, puree the flesh of the fruit or cut
into cubes and freeze. Frozen fruits will become very soft.
Preparation
To serve as raw fruit, wash well, cut in half and scoop out the seeds. Season
with lemon juice and serve. Alternatively, score the flesh into cubes with the
tip of a sharp knife, without cutting the skin, and scoop out the flesh. Firm,
ripe pawpaw can also be cut into fruit balls.
To peel green, under-mature or half-ripe pawpaw, cut off the stalk end, stand
upright and peel downwards, using a sharp knife. Cut in half and remove
pith and seeds. Cut the flesh into strips or cubes or grate coarsely into fine
strips for salad. When peeling green pawpaw, care must be taken, because
the sap can cause itchiness to the skin.
Food value
Pawpaw is an excellent source of Vitamin C.
It is also a good source of Vitamin A (betacarotene)
and dietary fibre and contains small
amounts of minerals and vitamins. A 100 g
portion of pawpaw contains 73 mg of
Vitamin C and 207 kJ or 50 kcal 
.
Use
The ripe fruit is best eaten raw as fruit for breakfast or as a snack. It is a tasty
and colourful addition to fruit salads. It can be made into drinks, sorbets,
88

Pawpaw Salad

You will need



• 1 small mature, but not ripe, pawpaw
• Salt to taste


Method



1. Peel and dice pawpaw into bite-size
pieces or coarsely grate.
2. Boil in salted water until cooked.
3. Drain and serve with chopped
spring onion.
(This can also replace leafy greens in fish-andcoconut-
cream dish.)

Baked Pawpaw

You will need



• 1 half-ripe pawpaw
• 1 freshly grated coconut,
made into thick coconut cream
with 1/4 cup of water
• 1 tablespoon sugar


Method



1. Cut off the stalk end of the pawpaw and
scoop out the seeds.
2. Add sugar to the coconut cream, stir well
and pour the cream into the prepared pawpaw.
3. Stand the pawpaw in a baking dish
and bake in a moderate oven until soft