Dive into the lush landscapes and rich culture of the Federated States of Micronesia through its beloved treasure, the coconut. This documentary takes you on a journey across the stunning archipelago, where the coconut palm thrives in abundance. From the traditional uses deeply embedded in local customs to its modern-day applications in cuisine, cosmetics, and industry, discover how this versatile fruit shapes the livelihoods and traditions of Micronesians. Through breathtaking visuals and captivating narratives, uncover the significance of the coconut in the Federated States of Micronesia, a symbol of resilience, sustenance, and cultural heritage.

Ingredients:

• 2 large ripe breadfruits
• 1 fresh coconut
• 1 small onion, finely chopped
• 1 tomato, diced
• 1 cucumber, diced
• 1 bell pepper (any color), diced
• 2-3 tablespoons fresh lime juice
• Salt and pepper to taste
• Optional: chopped fresh herbs such as cilantro or parsley for garnish

Instructions:

1- Start by preparing the breadfruit. Peel the breadfruits and remove the core. Cut them into bite-sized cubes.

2- Next, crack open the coconut and collect the coconut water. Scoop out the coconut flesh and grate it using a grater or blend it in a food processor until finely grated.

3- In a large mixing bowl, combine the breadfruit cubes, grated coconut, chopped onion, diced tomato, diced cucumber, and diced bell pepper.

4- Drizzle the lime juice over the salad and season with salt and pepper to taste. Toss everything together until well combined.

5- Garnish with chopped fresh herbs if desired.

6- Serve the salad chilled or at room temperature as a refreshing and nutritious dish that captures the flavors of the Federated States of Micronesia.

Enjoy your Micronesian Coconut Breadfruit Salad!

Nutritional Values:

Breadfruit (per 100g):

• Calories: 103
• Carbohydrates: 27g
• Fiber: 4.9g
• Protein: 1.1g
• Fat: 0.2g
• Vitamin C: 25.4mg
• Potassium: 490mg

benefits

• Rich in carbohydrates, providing sustained energy.
• High in fiber, aiding digestion and promoting a feeling of fullness.
• Contains vitamin C, supporting the immune system.
• Good source of potassium, important for heart health and muscle function.

Coconut (per 100g):

• Calories: 354
• Carbohydrates: 15g
• Fiber: 9g
• Protein: 3.3g
• Fat: 33.5g (mainly saturated fats)
• Vitamin C: 3.3mg
• Potassium: 356mg

benefits

• Provides healthy fats, including medium-chain triglycerides (MCTs), which may promote weight loss and improve brain function.
• High in fiber, supporting digestive health.
• Contains essential minerals like manganese and copper.
• Provides electrolytes such as potassium, important for hydration and muscle function.

Onion (per 100g):

• Calories: 40
• Carbohydrates: 9.3g
• Fiber: 1.7g
• Protein: 1.1g
• Fat: 0.1g
• Vitamin C: 7.4mg
• Potassium: 146mg

benefits

• Contains antioxidants that may reduce the risk of chronic diseases.
• Rich in vitamin C, supporting immune health.
• Provides fiber, promoting digestive regularity.
• Contains compounds that may help lower blood sugar levels.

Tomato (per 100g):

• Calories: 18
• Carbohydrates: 3.9g
• Fiber: 1.2g
• Protein: 0.9g
• Fat: 0.2g
• Vitamin C: 13.7mg
• Potassium: 237mg

benefits

• Excellent source of vitamin C, supporting immune function and skin health.
• Rich in antioxidants like lycopene, which may reduce the risk of certain cancers.
• Low in calories and carbohydrates, making it a great option for weight management.
• Contains potassium, important for heart health and blood pressure regulation.

Cucumber (per 100g):

• Calories: 15
• Carbohydrates: 3.6g
• Fiber: 0.5g
• Protein: 0.6g
• Fat: 0.2g
• Vitamin C: 2.8mg
• Potassium: 147mg

benefits

• High water content helps with hydration and supports healthy skin.
• Low in calories and carbohydrates, making it a great addition to weight loss diets.
• Provides vitamin K, important for bone health and blood clotting.
• Contains antioxidants that may help reduce inflammation.

Bell Pepper (per 100g):

• Calories: 31
• Carbohydrates: 6g
• Fiber: 2.1g
• Protein: 1.2g
• Fat: 0.3g
• Vitamin C: 127.7mg
• Potassium: 175mg

benefits

• Excellent source of vitamin C, supporting immune function and collagen production.
• Contains antioxidants like beta-carotene, which may reduce the risk of certain diseases.
• Provides fiber, promoting digestive health and aiding in weight management.
• Low in calories and carbohydrates, making it a nutritious addition to any diet.

Lime Juice (per 100g):

• Calories: 30
• Carbohydrates: 10g
• Fiber: 0.5g
• Protein: 0.5g
• Fat: 0.1g
• Vitamin C: 29.1mg
• Potassium: 102mg

benefits

• Rich in vitamin C, supporting immune function and skin health.
• Contains antioxidants that may help protect against chronic diseases.
• Provides citric acid, which may aid in digestion and kidney health.
• Adds flavor and brightness to dishes without adding significant calories.

These values are approximate and can vary slightly depending on factors such as ripeness, variety, and preparation methods.