Recipes - Keeping Color on the Plate all Year Long

I'm sitting here in Oregon experiencing typical Minnesota weather, only worse. An ice storm has paralyzed our city for four days. Time to think of tropical climes! Here are a few recipes from the Caribbean Islands and Hawaii. All of them are high in nutrients that protect against cardiovascular disease and prostate cancer. Experience these warm-weather flavors; close your eyes and dream of hot sandy beaches.

The combination of tofu and tuna may sound odd, but it tastes good. Fresh ahi in Hawaii is fantastic and inexpensive. Here on the mainland it may be a rarer delicacy. If you can't find fresh or reasonably priced ahi try high quality (albacore) canned varieties.

• 1 package medium firm tofu (average size block)
• 1 pound ahi tuna or 2 cans albacore, drained
• 1 egg
• 1 small onion, diced
• 1 clove garlic, minced
• 1/4 cup parsley, minced
• bread crumbs for breading

1. Mash tofu in a bowl.
2. If you are using fresh tuna, chop it into small pieces.
3. Add all the ingredients to the tofu, mix well, and make into patties.
4. Roll the patties in the bread crumbs.
5. Fry in a pan until lightly browned (a light dusting of canola oil works well).

From the Caribbean comes this cheery and colorful variation on rice and beans.

• 2 1/2 cups chicken broth
• 1 cup uncooked brown basmati rice
• 2 T olive oil
• 2 cloves garlic, minced
• 1 large red pepper, chopped
• 3 cups canned black beans, drained
• 1/2 cup chopped fresh cilantro
• 3 cups mango, chopped into
• bite-sized pieces
• 1 cup chopped red onion
• 2 T honey
• 2 T rice vinegar
• 1 tsp curry powder
• salt and pepper to taste

1. Bring chicken broth to a boil in medium saucepan; add rice. Cook until broth is absorbed and rice is tender.
2. Meanwhile, heat oil in large heavy skillet over medium heat. Add garlic, cook for one minute. Then add bell pepper and cook until tender.
3. Remove from heat. Stir in beans, rice, cilantro, and salt and pepper. Put in a greased, covered, 11/2 quart casserole dish. Bake at 350 degrees F for half an hour (or until heated through).
4. Combine mango, onion, honey, vinegar, and curry in a small bowl. Serve with bean casserole.

Cabbage is readily available during the winter months, but here's a tropical take on the standard coleslaw.

• 8 cups shredded green cabbage
• 1 1/2 large mangoes, peeled and diced
• 1/2 red bell pepper, julienned
• 1/2 yellow bell pepper, julienned
• 6 scallions, cut thinly
• 1/4 cup fresh cilantro, chopped
• 3/4 cup plain nonfat yogurt
• 1/4 cup frozen orange juice concentrate
• 3 T fresh lime juice
• 1 jalapeno pepper, seeded and minced
• 1 T finely minced fresh ginger

1. Combine one-half mango, yogurt, orange juice concentrate, lime juice, jalapeño and ginger in a blender; process until smooth. Reserve in a bowl.
2. Combine cabbage, mangoes, peppers, scallions, and cilantro in large bowl, stir gently to mix.
3. Add orange-mango dressing; toss gently to coat.

Wendy Gordon is a writer and restaurant reviewer who lives in Portland, Oregon. She has a Masters Degree in Clinical Nutrition from the University of Chicago, and is on the Board of Directors of Food Front Grocery, a co-op in Portland.