April 29, 2009

Daily Healthy Tip and Recipe: Ginger Papaya Salsa

Filed under: Food — hypeplug @ 3:39 pm


The George Mateljan Foundation, a not-for-profit foundation with no commercial interests, is a new force for change to help make a healthier you and a healthier world.

April 29, 2009

If you prefer not to receive the “Daily Recipe and Food Tip”, please click the link at the bottom of this page, select “Change Details” and enter “no” in the “daily tips” box (followed by “submit”, of course).Forwarded from a friend? Sign up for your own copy of the Weekly Newsletter and Daily Healthy Tip and Recipe.
daily healthy tip and recipe
Today’s RecipeIf you don’t know what to have for dinner tonight …

Try this quick and easy salsa is a great complement to shrimp, scallops and halibut.

Ginger Papaya Salsa

Ginger Papaya Salsa

Prep and Cook Time: 5 minutes


  • 1 medium papaya, diced
  • 1 TBS cilantro, minced
  • 1 tsp fresh ginger, grated
  • 1 TBS lime


Combine all ingredients and enjoy!

Serves 2

Printer Friendly Version of Ginger Papaya Salsa

In-Depth Nutritional Profile for Ginger Papaya Salsa

Daily Food Tip

Do pickles have about the same amount of nutrition as raw cucumbers?

There is some nutrient loss that occurs when a vegetable, like a cucumber, is pickled. The exact nutrients that are lost and the exact percentage depends on (1) the liquids you use to pickle and marinate and (2) the length of time you keep the vegetables in the solution before consuming them. A certain percentage of some water-soluble nutrients, like vitamin C, can naturally transfer to the pickling liquid over time.

Here are some specifics regarding cucumber pickles:

A raw unpeeled 8-inch cucumber weighs about 300 grams, provides about 45 calories of energy, and contains about 8.4 milligrams of vitamin C. Two 4-inch pickled cucumbers (sour, not sweet) weigh about 270 grams, provide about 30 calories of energy, and contain about 2.8 milligrams of vitamin C. So you can see that there is a moderate amount of vitamin C loss involved with the pickling process. I say “moderate” here because pickles do not contain a very large amount of vitamin C to begin with, and even though the loss is fairly high in terms of percentage, we are only talking about 5-6 milligrams here.

This same type of nutrient loss applies to a vitamin like folic acid. In the 8-inch raw cucumber referred to above, there are about 21 micrograms of folic acid. In the sour pickle example, there are only 2 micrograms. Once again, this nutrient loss is very substantial as a percentage, but since DRI (Dietary Reference Intake) recommendation for adults is 400 micrograms of folic acid each day, these 19 lost micrograms, while still important to notice, only constitute about 5% of the DRI requirement.

Many of the minerals in cucumber are contained in the skins, and keeping the skins on when pickling would be important if you wanted to maintain the mineral content. (Of course, I would highly recommend organic cucumbers, especially when leaving on the skins, since it’s the skin that gets the most exposure to potentially toxic sprays.)

I don’t object to the pickling of vegetables and think they definitely can have a healthy place in your Healthiest of Way of Eating. However, I do see them as significantly different (in terms of nutritional value) both from raw vegetables and from minimally cooked vegetables.

If you have any questions about today’s Daily Tip Ask George Your Question

What’s New on the Home Page This Week
Breakthrough News

Benefits of Low-Fat Dairy in a Mediterranean Diet

George’s Q&A

Eating Healthy for Less New Book How to Order The World’s Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we’re posting it on the bottom of our home page. Enjoy the book and let us know how you like it.
New way of cooking: I first started visiting the web site then I ordered the book and then I ordered the book for my daughter. My steamer pan was handy once in a while but now it is essential. The mix of vegetables and grains and cooking techniques has taken vegetables from side dish to main dish. It is great and fun. – GA

Copyright © 2009 The George Mateljan Foundation, All Rights Reserved


Leave a Comment »

No comments yet.

RSS feed for comments on this post. TrackBack URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Create a free website or blog at WordPress.com.

%d bloggers like this: