Designed by: Chef Mark Allison, Director of Culinary Nutrition, Dole Food Company.
Ingredients:
- 1 cup couscous
- 1 cup water
- 1/4 teaspoon ground cinnamon
- 2 oranges
- 2 tablespoons honey
- 1/2 teaspoon vanilla essence
- 2 cups Dole berries (blueberries, strawberries, raspberries, blackberries)
- 1/2 cup pomegranate seeds
- 2 kiwis, peeled and cut into thin rounds
- 1/2 cup chopped pistachio nuts or combination of nuts and seeds
Preparation:
- Place the couscous and cinnamon into a large bowl. Finely grate the zest from 1 of the oranges, then squeeze the juice into a small sauce pan with zest and vanilla. Add honey and 1 cup of water; bring to a boil. Pour over the couscous, then ocver with plastic wrap and let sit for 10 minutes.
- Peel the remaining orange and thinly slice into rounds. Use a fork to fluff up the couscous; then mix in most of the nuts and seeds.
- Serve the couscous in bowls topped with the slice oranges, pomegranate seeds, kiwis and raspberries. Sprinkle with a pinch of cinnamon and the remaining chopped nuts and a squeeze of honey.
Nutrition Facts
Kiwi: Norwegian researchers found that eating two kiwis per day can significantly lower blood-clot risk and reduce blood lipids. Kiwis contain the enzyme actinidin (related to bromelain in pineapple and papain in papaya), which suggests it may also help alleviate inflammation. Its vitamin C, fiber and potassium make the kiwi a particularly heart health fruit.
Strawberry: UCLA researchers report that strawberries’ anthocyanins may suppress colon, prostate and oral cancer cells. Cornell University researchers also found that the quercetin in strawberries may help prevent Alzheimer’s disease by protecting brain cells from oxidation. Another strawberry compound – cyanidin-3-glucosdie or C3G – is though to help regulate appetite and increase fat-burning potential.
Pistachios: Pistachios contain phytosterols, compounds similar in structure to cholesterol that can inhibit cholesterol absorption by the body. They are also an excellent source of heart healthy vitamin B6.
