Tastebud Training Camp: My Di
scovery of the Fresh Tamarind
As I encourage my clients in the Balanced Weight Loss Program to step out of their culinary comfort zone to try new foods, I have been trying to do the same. I had seen boxes of fresh Tamarinds at one of our local grocery stores (Food Basics, in the refrigerated fruit area) and although I had used Tamarind paste in Asian recipes previously, I had never seen or tried the fresh fruit. Tamarinds, otherwise known as “Indian dates”, have been cultivated in many tropical and subtropical locations around the world. They feature in the cuisines of the Indian subcontinent, South East Asia and South America, particularly in Mexico for a sweet-sour tang. Needless to say they aren’t exactly a “local” fruit.
The fruit is often called a pod and is an odd looking “fresh” fruit in that the skin in crispy, dry and brown. At first blush they don’t look very fresh or appetizing!! I really wasn’t sure how to eat them so I asked my son, who was introduced to Tamarinds by a friend.
He showed me that when you press on the skin it cracks and flakes away (giving the impression of something way past its freshness date! But don’t be discouraged…). Once the skin is discarded and a few fine strings of pith are removed, the flesh is dark brown, a bit sticky and glossy. Each fruit is about 5-6 bites, and has about 8 or so 3mm pits that are easily removed. The flavour and texture is somewhere in the date, prune or dried fig arena. I really enjoyed the flavour and found most of the fruit to be consistently sweet and tasty. I found that eating 1 or 2 fruits really satisfied my sweet tooth in a way that didn’t leave me craving more (something I often experience when eating refined sugary treats).
I was impressed with the nutritional value of raw Tamarinds. Check out the chart below:
Nutritional value per 100g (3.5oz) |
Energy |
239 kcal (1,000kJ) |
|
Carbohydrates |
62.5g |
|
Sugars |
57.4g |
|
Dietary Fiber |
5.1g |
|
Fat |
0.6g |
|
Protein |
2.8g |
|
Vitamins |
|
|
Thiamine (B1) |
0.428mg |
(37%) |
Riboflavin (B2) |
0.152mg |
(13%) |
Niacin (B3) |
1938mg |
(13%) |
Pantothenic acid (B5) |
0.143mg |
(3%) |
Vitamin B6 |
0.066mg |
(5%) |
Folate (B9) |
14μg |
(4%) |
Choline |
8.6mg |
(2%) |
Vitamin C |
3.5mg |
(4%) |
Vitamin E |
0.1mg |
(1%) |
Vitamin K |
2.8μg |
(3%) |
Trace metals |
|
|
Calcium |
74mg |
(7%) |
Iron |
2.8mg |
(22%) |
Magnesium |
92mg |
(26%) |
Phosphorus |
113mg |
(16%) |
Potassium |
628mg |
(13%) |
Sodium |
28mg |
(2%) |
Zinc |
0.1mg |
(1%) |
Link to USDA Database entry (http://ndb.nal.usda.gov/ndb/search/list?qlookup=09322&format=Full)
Units
μg= micrograms mg=milligrams IU=international units |
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database (http://ndb.bal.usda.gov/ndb/search/list)
Below is a favourite recipe that incorporates Tamarind pulp/paste. Boiling down the fresh Tamarind fruit and removing the seeds works well unless you have the prepared pulp in your pantry. I hope you enjoy!!
Tamarind Spiced Green Beans
Asian Tapas and Wild Sushi Cookbook
This is an adaption of an Indonesian dish. The original calls for long cooking of the beans, but we tend to lean more towards brevity in the cooking process. That said, green beans are one of those vegetables that need to be cooked long enough to develop their natural sweetness. Always look for slender, smallish, tender beans as opposed to the large ones, which are inevitably tough and woody.
- Make the Tamarind Sauce. Combine in a sauce pan:
- 1 medium onion, coarsely chopped
- 4 cloves of garlic, chopped
- 3 jalapeño chilies, stem removed, chopped
- 1 tsp. (5ml) shrimp paste or fish sauce
- 1 tsp. (5ml) salt
- 2 Tbsp. (30ml) vegetable oil
- Sauté over medium heat until the vegetables are softened.
- Put the mixture into the bowl of a food processor. Add:
- 2 Tbsp. (30ml) sesame oil
- 2 Tbsp. (30ml) Thai fish sauce
- 1 tsp. (5ml) chili paste with garlic
- 2 Tbsp. (30ml) tamarind concentrate or softened tamarind pulp
- Process until smooth. Set aside.
- Wash top and tail:
- Steam until they are crisp-tender, approximately 4-5 minutes.
- Heat:
- 2 Tbsp. (30ml) vegetable oil
When hot, add the beans and ½ cup (125ml) of the sauce. Stir-fry for 30 seconds and turn out onto 4 plates.
Amt |
Food |
|
Cal (kcal) |
Pro (g) |
Carbs (g) |
Fat (g) |
Chol (mg) |
Fiber (g) |
1 item |
Onion |
|
48.0 |
1.1 |
11.6 |
0.1 |
0.0 |
0.0 |
4 items |
Cloves of garlic |
|
18.0 |
0.8 |
4.0 |
0.1 |
0.0 |
0.0 |
3 items |
Jalapeño chilies, stem removed, chopped |
|
12.0 |
0.0 |
3.0 |
0.0 |
0.0 |
0.0 |
1 tsp. |
Shrimp paste |
|
20.0 |
4.0 |
1.0 |
0.0 |
50 |
0.0 |
1 tsp. |
Salt |
|
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
2 Tbsp. |
Vegetable oil |
|
248.0 |
0.0 |
0.0 |
28.0 |
0.0 |
0.0 |
2 Tbsp. |
Sesame Oil |
|
242.0 |
0.0 |
0.0 |
27.2 |
0.0 |
0.0 |
2 Tbsp. |
Thai Fish Sauce |
|
30.0 |
4.0 |
2.0 |
0.0 |
3460 |
0.0 |
1 tsp. |
Chili paste with garlic |
|
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
2 Tbsp. |
Tamarind concentrate or softened tamarind pulp |
|
40.0 |
2.5 |
8.9 |
0.5 |
0.0 |
0.0 |
1 1lb. |
Green beans |
|
158.0 |
8.64 |
35.28 |
1.08 |
0.0 |
14.4 |
|