Delve into the captivating world of the Federated States of Micronesia's native crab species. These fascinating crustaceans, known for their vibrant colors and unique behaviors, inhabit the lush landscapes and coastal regions of Micronesia's islands. From the elusive coconut crabs, renowned for their immense size and remarkable climbing abilities, to the intricate dance of the colorful land crabs during their annual migrations, this documentary unveils the diverse and captivating world of crabs in the Federated States of Micronesia. Join us on a journey to discover the hidden wonders and ecological importance of these enchanting creatures in their natural habitat.

Ingredients:

• 2-3 coconut crabs (cleaned and prepared)
• 2 tablespoons coconut oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tomatoes, chopped
• 1 teaspoon turmeric powder
• 1 teaspoon curry powder
• 1 teaspoon chili powder (adjust to taste)
• 1 can (400ml) coconut milk
• Salt to taste
• Fresh coriander leaves for garnish
• Cooked rice for serving

Instructions:

1- Heat coconut oil in a large skillet or wok over medium heat.

2- Add chopped onions and sauté until they turn translucent.

3- Stir in minced garlic and ginger. Cook for another minute until fragrant.

4- Add chopped tomatoes to the skillet and cook until they soften and release their juices.

5- Sprinkle turmeric powder, curry powder, and chili powder into the skillet. Stir well to combine with the tomato mixture.

6- Pour in the coconut milk and stir until all the spices are well incorporated.

7- Season the curry with salt according to your taste preference.

8- Carefully add the cleaned and prepared coconut crabs to the curry sauce. Allow them to simmer gently in the sauce for about 15-20 minutes, or until the crabs are cooked through.

9- Once the crabs are cooked, remove the skillet from the heat.

10- Serve the coconut crab curry hot, garnished with fresh coriander leaves, alongside cooked rice.

Enjoy the unique flavors of Micronesian cuisine with this delicious coconut crab curry recipe!

Nutritional Values:

Coconut crab:

• Since the exact nutritional values may vary depending on the size and specific preparation method, it's challenging to provide precise nutritional information for coconut crab. However, crab meat is generally low in fat and calories but rich in protein, vitamins (such as B vitamins), and minerals (like selenium and zinc).

benefits: Rich in protein, vitamins (such as B vitamins), and minerals (like selenium and zinc).

Coconut oil (2 tablespoons):

• Calories: 240 kcal
• Total Fat: 28g
• Saturated Fat: 24g
• No cholesterol, sodium, carbohydrates, fiber, sugar, or protein.

benefits: Contains healthy fats and may support heart health.

Onion:

• Calories: 44 kcal
• Total Fat: 0.1g
• Sodium: 4mg
• Potassium: 161mg
• Carbohydrates: 10g
• Dietary Fiber: 1.4g
• Sugars: 4.7g
• Protein: 1.2g

benefits: Provides antioxidants, vitamins C and B6, and may have anti-inflammatory properties.

Garlic (3 cloves):

• Calories: 13 kcal
• Total Fat: 0.1g
• Sodium: 1mg
• Potassium: 36mg
• Carbohydrates: 3g
• Dietary Fiber: 0.2g
• Sugars: 0.1g
• Protein: 0.6g

benefits: Known for its immune-boosting properties and contains compounds that may lower blood pressure and improve cholesterol levels.

Ginger (1 tablespoon):

• Calories: 18 kcal
• Total Fat: 0.2g
• Sodium: 1mg
• Potassium: 43mg
• Carbohydrates: 4g
• Dietary Fiber: 0.3g
• Sugars: 0.2g
• Protein: 0.4g

benefits: Has anti-inflammatory and antioxidant properties and may aid digestion and reduce nausea.

Tomatoes (2 medium):

• Calories: 44 kcal
• Total Fat: 0.4g
• Sodium: 6mg
• Potassium: 408mg
• Carbohydrates: 10g
• Dietary Fiber: 3g
• Sugars: 6g
• Protein: 2g

benefits: Excellent source of vitamins A and C, antioxidants like lycopene, and may reduce the risk of heart disease and cancer.

Turmeric powder (1 teaspoon):

• Calories: 8 kcal
• Total Fat: 0.2g
• Sodium: 1mg
• Potassium: 47mg
• Carbohydrates: 1.4g
• Dietary Fiber: 0.3g
• Sugars: 0.1g
• Protein: 0.2g

benefits: Contains curcumin, known for its anti-inflammatory and antioxidant properties, and may improve brain function and reduce the risk of heart disease.

Curry powder (1 teaspoon):

• Calories: 8 kcal
• Total Fat: 0.3g
• Sodium: 1mg
• Potassium: 20mg
• Carbohydrates: 1.5g
• Dietary Fiber: 0.9g
• Sugars: 0.1g
• Protein: 0.3g

benefits: Contains various spices with potential health benefits, including anti-inflammatory and antioxidant properties.

Chili powder (1 teaspoon):

• Calories: 8 kcal
• Total Fat: 0.4g
• Sodium: 1mg
• Potassium: 33mg
• Carbohydrates: 1.3g
• Dietary Fiber: 0.7g
• Sugars: 0.3g
• Protein: 0.4g

benefits; Contains capsaicin, which may aid digestion, boost metabolism, and reduce appetite.

Coconut milk (400ml can):

• Calories: 160 kcal
• Total Fat: 15g
• Saturated Fat: 13g
• No cholesterol, sodium, carbohydrates, fiber, sugar, or protein.

benefits: Rich in healthy fats, vitamins, and minerals, and may support heart health and improve digestion.

Salt:

• Nutritional values may vary depending on the quantity used. It mainly consists of sodium, with minimal calories and other nutrients.

benefits: Essential for electrolyte balance, nerve function, and muscle contraction.

Fresh coriander leaves:

• Calories: 1 kcal
• Total Fat: 0.02g
• Sodium: 1mg
• Potassium: 11mg
• Carbohydrates: 0.1g
• Dietary Fiber: 0.1g
• Sugars: 0g
• Protein: 0.1g

benefits: Rich in vitamins, minerals, and antioxidants, and may have antibacterial properties.

Cooked rice:

• Calories: Approximately 200 kcal per cup (cooked)
• Total Fat: Varies depending on type and preparation method
• Sodium: Varies depending on added salt
• Potassium: Varies depending on type and preparation method
• Carbohydrates: Approximately 45g per cup (cooked)
• Dietary Fiber: Approximately 0.6-1.2g per cup (cooked)
• Sugars: Varies depending on type and preparation method
• Protein: Approximately 4g per cup (cooked)

benefits: Provides energy, carbohydrates, and some essential nutrients like B vitamins and minerals.

These values are approximate and may vary depending on factors such as the specific brands of ingredients used and any modifications made to the recipe.