The word "Pineapple," is derived from the word pina, which was used to describe a pine cone by the Spanish. Later, it was introduced to the Hawaiian Islands which are now the leading producers of this fruit. Today, in the United States the pineapple can be marketed as fresh or canned and it is most widely used as tropical canned fruit in recipes.

Varieties

There are four types of pineapples mainly found in the marketplace. These include the Gold, smooth Cayenne, Red Spanish and Sugar Loaf. They are sold fresh and canned and all have a sweet flavor. The Gold variety features an extra sweet flavor, golden color, and higher vitamin C content.

Selecting

Select pineapples with a nice fragrant smell. If possible choose pineapples that have been jet shipped from Hawaii or Central America because they will be the freshest. Avoid those pineapples with sour or fermented odors. It is really ripe if you can easily pull one of the leaves out of the top.

Storing

Store at room temperature for 1 or 2 days before serving to allow the pineapple to become softer and sweeter. Store in the refrigerator for 3 to 5 days or cut pineapple into chunks and store for up to 7 days. Cut up pineapple also freezes well.

Recipes

Pineapple Slaw
Makes 6 servings.

Ingredients

2½ cups shredded cabbage
1 cup shredded carrots
1 cup pineapple chunks
¼ cup raisins
2½ Tbsp. orange juice or pineapple juice

Combine all ingredients in large bowl. Toss and serve or put in refrigerator covered until serving time.

Nutrient analysis per serving: Calories 55, Fat .3g, Calories from Fat 4%, Protein 1 g, Carbohydrates 14 g, Vitamin C 19mg, Vitamin A 520 RE, Folate 21mg, Calcium 22mg, Sodium 12mg, Fiber 1.8g, Cholesterol 0mg.

Caribbean Spice Chicken
Makes 4 servings.
Prep: 30min.

Ingredients

1 can (20 oz) pineapple slices
1 tsp. each of: ground ginger, curry powder, and garlic powder
¼ tsp. cayenne pepper
1 tsp. cornstarch
4 Skinless, boneless, chicken breast halves
1 tsp. vegetable oil
¼ cup each of: flaked sweet coconut, slivered green onions

Drain pineapple juice into a large measuring cup. Combine spices in small bowl. Stir ¼ tsp. spice mixture, along with cornstarch, into pineapple juice. Set aside. Sprinkle all remaining spice mixture over chicken. Drizzle oil over chicken. Place on roasting pan rack. Bake in a 400 degree oven 15 minutes. Arrange pineapple slices on rack. Bake 5 minutes longer. Meanwhile, stir pineapple juice mixture. Microwave, uncovered, 2 to 4 minutes until sauce boils and thickens. Arrange chicken and pineapple on 4 serving plates. Spoon pineapple sauce over, top with coconut and onions. Serve with 1/2 cup serving of dark green vegetables.

Nutrition analysis per serving: Calories 298, Fat 7g, Calories from fat 21%, Cholesterol 75mg, Fiber 3g, Sodium: 84mg.

Cottage Cheese, Fruit and Sprout Salad
Makes 2 servings.

Ingredients

½ cup lowfat cottage cheese
½ cup cress or clover sprouts, chopped
4 Tbsp. fresh pineapple (or canned crushed pineapple, drained)
4 Tbsp. pear, diced, or substitute nectarine, mango or guava
2 lettuce leaves

Mix cottage cheese and sprouts. Stir in pineapple and pear. Served chilled on top of a lettuce leaf. This is an official 5 A Day recipe. Recipe provided by the International Sprout Growers Association.

Nutritional Analysis Per Serving: Calories 66, Fat 1g, Calories from Fat 11%, Fiber 1g, Cholesterol 2mg, Sodium 231mg.

Hawaiian Ambrosia
Makes 8 servings.
Prep: No cooking.

Ingredients

1 can (20 oz) pineapple chunks
1 can (17 oz) fruit cocktail
1 can (11 oz) Mandarin oranges
1 cup plain nonfat yogurt or sour cream
1 cup miniature marshmallows
½ cup shredded coconut
½ cup raisins
¼ cup pecans

Drain fruit well. Add coconut, yogurt or sour cream, marshmallows, raisins, and nuts. Mix well and refrigerate for one hour.

Nutrition analysis per serving: Calories 187, Fat 5g, Calories from Fat 24%, Cholesterol 0mg, Fiber 2g, Sodium 46mg.
Source: PBH/Maui Pineapple Co., Ltd

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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