Embark on a culinary journey through the lush landscapes of the Federated States of Micronesia with our collection of vibrant green vegetables. Bursting with flavor and nutritional goodness, our selection includes an array of locally grown produce such as spinach, watercress, and more. Sustainably cultivated amidst the pristine Pacific islands, these greens offer a taste of Micronesian freshness while delivering essential vitamins and minerals to your plate. Explore the bountiful offerings of Micronesia's verdant harvest and elevate your dishes with the goodness of nature's finest greens.

Ingredients:

• 2 cups fresh spinach leaves
• 1 cup watercress, trimmed
• 1/4 cup shredded coconut
• 1/4 cup diced tomatoes
• 1/4 cup diced cucumber
• 2 tablespoons chopped red onion
• 1/4 cup toasted coconut flakes (for garnish)
• Salt and pepper to taste

For the Coconut Dressing:

• 1/2 cup coconut milk
• 2 tablespoons lime juice
• 1 tablespoon honey or sugar
• 1 tablespoon finely chopped cilantro
• Salt and pepper to taste

Instructions:

1- Rinse the spinach and watercress thoroughly under cold water and pat dry with a clean kitchen towel. Tear the larger spinach leaves into bite-sized pieces if necessary.

2- In a large mixing bowl, combine the spinach, watercress, shredded coconut, diced tomatoes, diced cucumber, and chopped red onion. Toss gently to mix.

3- In a separate bowl, whisk together the coconut milk, lime juice, honey or sugar, chopped cilantro, salt, and pepper to make the dressing.

4- Pour the coconut dressing over the salad mixture and toss gently until all the ingredients are evenly coated with the dressing.

5- Taste the salad and adjust the seasoning with salt and pepper if needed.

6- Transfer the salad to a serving platter or individual salad bowls.

7- Garnish the salad with toasted coconut flakes for an extra crunch and tropical flavor.

8- Serve immediately as a refreshing side dish or light meal, and enjoy the vibrant flavors of Micronesia's green vegetables with the creamy coconut dressing.

Nutritional Values :

Spinach (2 cups):

• Calories: 14
• Carbohydrates: 2g
• Fiber: 1.3g
• Protein: 1.8g
• Fat: 0.2g
• Vitamins and Minerals: Rich in Vitamin A, Vitamin C, Vitamin K, Folate, Iron, and Calcium.

benefits

• Rich in Vitamin A, which promotes healthy vision and skin.
• High in Vitamin C, an antioxidant that boosts the immune system.
• Excellent source of Vitamin K, important for blood clotting and bone health.
• Contains folate, which is essential for cell division and DNA synthesis.
• Provides iron for red blood cell production and energy metabolism.
• High in calcium, supporting bone health and muscle function.

Watercress (1 cup):

• Calories: 4
• Carbohydrates: 0.4g
• Fiber: 0.2g
• Protein: 0.8g
• Fat: 0g
• Vitamins and Minerals: High in Vitamin K, Vitamin C, Vitamin A, Calcium, and Iron.

benefits

• Abundant in Vitamin K, vital for blood clotting and bone metabolism.
• High Vitamin C content, aiding in collagen formation and immune function.
• Rich in Vitamin A, promoting healthy vision and skin.
• Contains calcium, supporting bone health and muscle function.
• Excellent source of iron for red blood cell production and oxygen transport.

Shredded Coconut (1/4 cup):

• Calories: 120
• Carbohydrates: 3g
• Fiber: 2g
• Protein: 1g
• Fat: 12g (mainly saturated fat)
• Vitamins and Minerals: Contains small amounts of iron, zinc, and magnesium.

benefits

• Contains medium-chain fatty acids, which may promote weight loss and improve brain health.
• Rich in fiber, aiding digestion and promoting satiety.
• Provides manganese, supporting bone health and metabolism.
• Contains copper, necessary for energy production and antioxidant defense.
• Contains selenium, important for thyroid function and antioxidant activity.

Tomatoes (1/4 cup diced):

• Calories: 6
• Carbohydrates: 1.3g
• Fiber: 0.4g
• Protein: 0.3g
• Fat: 0.1g
• Vitamins and Minerals: High in Vitamin C, Vitamin A, Potassium, and Lycopene.

benefits

• High in Vitamin C, an antioxidant that boosts the immune system and promotes collagen synthesis.
• Rich in Vitamin A, supporting vision health and skin integrity.
• Contains potassium, which helps regulate blood pressure and muscle function.
• Rich in lycopene, a powerful antioxidant associated with reduced risk of certain cancers.
• Provides fiber, aiding digestion and promoting heart health.

Cucumber (1/4 cup diced):

• Calories: 4
• Carbohydrates: 0.9g
• Fiber: 0.1g
• Protein: 0.2g
• Fat: 0g
• Vitamins and Minerals: Contains small amounts of Vitamin K, Vitamin C, Potassium, and Magnesium.

benefits

• High water content, keeping the body hydrated and aiding in detoxification.
• Contains Vitamin K, important for blood clotting and bone health.
• Provides small amounts of Vitamin C, an antioxidant supporting immune function.
• Low in calories and carbohydrates, making it ideal for weight management.
• Contains potassium, supporting electrolyte balance and heart health.

Red Onion (2 tablespoons chopped):

• Calories: 8
• Carbohydrates: 1.8g
• Fiber: 0.3g
• Protein: 0.2g
• Fat: 0g
• Vitamins and Minerals: Contains small amounts of Vitamin C, Vitamin B6, Folate, and Potassium.

benefits

• Contains quercetin, a flavonoid with antioxidant and anti-inflammatory properties.
• Provides Vitamin C, boosting immune function and collagen synthesis.
• Contains sulfur compounds, which may have antimicrobial and anti-cancer properties.
• Offers small amounts of fiber, aiding digestion and promoting heart health.
• Contains chromium, supporting insulin sensitivity and blood sugar control.

Coconut Milk (1/2 cup):

• Calories: 218
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 2g
• Fat: 24g (mainly saturated fat)
• Vitamins and Minerals: Contains small amounts of Iron, Magnesium, and Phosphorus.

benefits

• Rich in medium-chain triglycerides (MCTs), which provide a quick source of energy and may aid in weight loss.
• Contains lauric acid, a type of MCT with antimicrobial and antiviral properties.
• Provides manganese, supporting bone health and metabolism.
• Contains copper, necessary for energy production and antioxidant defense.
• Offers small amounts of iron, supporting red blood cell production and oxygen transport.

Please note that these values are approximate and can vary based on factors such as the specific brands of ingredients used and serving sizes.