Oh My Tropical Goodness!

March 18, 2008

Mango, Black Bean, Coconut Cabbage Stir-Fry


What a wonderful mix of flavors: mango, pepper, coconut, raisins, sunflower seeds, coriander!

This dinner made a MESS in the kitchen but it finally came together.

First I chopped 3/4 of a head of savoy cabbage. I would recommend only a half next time because it was a LOT of cabbage!

Then I sauteed/steamed the cabbage in a little EVOO and water in a wok. Basically I tried to sauté it but it was way too much cabbage so it turned into steaming. This was my first time with a big head of cabbage like this and I didn’t know what to do! I seasoned the cabbage with S+P and some coriander.

On the side I drained and rinsed a can of black beans and heated them in the microwave.

On the other side, I heated about 2/3 a can of light coconut milk with 2 mini boxes of raisins in a pot.

On the other side, I diced a mango and red bell pepper and seared them in a skillet.

When everything was cooked and hot, I put the cabbage in bowls and poured the raisins/coconut milk overtop. Then I topped that with the mango/pepper mixture. Then I added 1/2 a cup of beans for me and the rest to the husband. Lastly, I added 1 tbsp of toasted sunflower seeds to mine and the rest to the husband. Red pepper flakes were also involved.



My portion was about 480 kcal, 23 grams of fiber and 19 grams protein.



This was such a big bowl I couldn’t finish!! I left about 1/2 a cup of cabbage in the bottom (but ate all the goodies 8) )

With a few crackers


This dinner was about 560 kcal, 25 grams fiber and 21 grams protein.

My MOUTH would like dessert, but my stomach is stuffed. I think I’m due to brush my teeth soon!

Night y’all :)

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{ 29 comments… read them below or add one }

1 Romina March 18, 2008 at 7:26 pm

I love this combination of flavors. Fruits in stirfries are such a delicious addition! Unfortunately so much fruit and veg in the kitchen is definitely a huge clean up. But it’s always worth it. =)


2 Beth March 18, 2008 at 7:27 pm

That does look great!

Did you find your baked oatmeal as filling as your other breakfasts?


3 Beth March 18, 2008 at 7:29 pm

Does the oatmeal get all puffed up and expand like when you cook it? I guess volume wise it looks smaller.


4 Heather K March 18, 2008 at 7:36 pm

Well Kath, I’d say you certainly got an ample amount of veggies in today!! All of your food today looks fantastic!! Will be trying the baked oatmeal and your dinner (something I would definitely like!)


5 VeggieGirl March 18, 2008 at 7:37 pm

oh my goodness, that stir-fry looks mind-blowingly delicious – WOW!! definitely worth the mess that it made in your kitchen :0D

enjoy the rest of your Tuesday evening!


6 Jennifer March 18, 2008 at 7:38 pm

Did you make up this meal idea or did you get it from a recipe?


7 Ally March 18, 2008 at 7:39 pm

That looks so, so good! I am bookmaring this entry and making it sometime in the near future!

Messy kitchens always make the best dinners 😛

Have a great evening!


8 Ashley March 18, 2008 at 7:49 pm

Hey everyone! So I wanted an opinion on peanut butter, I just got to the bottom of my jar & I’m going to the store tomorrow to get some more and considering getting almond butter instead. I’ve never had it, what’s the difference between the two, which do you like better?


9 Heather K March 18, 2008 at 7:57 pm

I just started my own blog, and every time I post pictures the last picture I put up in a post is isolated from everything else!! I don’t know why this is happening. Any suggestions? :(


10 Laurel March 18, 2008 at 7:59 pm

Hi everyone,

When you guys have talked about “happy weight”, do you mean a weight that you’re happy at, or a weight that your body doesn’t seem to want to budge frrom?

I tried t make Kath’s Butternut Squash and Kale soup last night. It took a really long time to cook all the vegetables (even with softening in the microwave first) so I gave up before getting to the kale. I wonder what I did wrong? It didn’t come out very well.


11 Betsy March 18, 2008 at 8:11 pm

wow. that looks so fantastic!! did you come up with it on a whim or have a recipe to base it off of?? i’ll put it on my list 😉


12 VeggieGirl March 18, 2008 at 8:59 pm


Compared to peanut butter, almond butter has more iron, fiber, calcium, and other vital nutrients; less saturated fat; and a smoother, mellower flavor. I DEFINITELY recommend that you give almond butter a try! :0)


13 melissa-little runner March 18, 2008 at 9:18 pm

Hi Kath,

Is there any way to subscribe to the blog so I get an email whenever you post?

PS Can’t wait to try the breakfast recipe. My sister and I are going to be at my parent’s this weekend, so maybe we can have some Kath’s Oats fun together!!!!


14 Amanda March 18, 2008 at 9:47 pm

I tried out your baked oatmeal dish, and it was fabulous!!!!

I can’t wait to make it again.


15 Susa March 18, 2008 at 10:12 pm

“When you guys have talked about “happy weight”, do you mean a weight that you’re happy at, or a weight that your body doesn’t seem to want to budge frrom?”

Laurel- my body seems to be happy at around 140lbs- I’d like to lean out a bit more and add some muscle (thus still keeping me at this weight), but obviously this seems to be a good bodyfat% for my body, no matter what I think 😉
I watch how my body performs and notice how I feel-when I feel strong and healthy and am recovering well from my workouts then I know I am in a good place.
Also, since I lift weights I do like to see an increase in strength. That’s a good indicator too.

WHen my bodyfat levels get too low I get very moody and irritable-not worth it.

Just play around with it and listen to your body.


16 Kate March 18, 2008 at 10:46 pm

Looks like a delicious meal. Mango was part of my dinner on Monday night (mango salsa with red pepper and cucumber, to serve on turkey burgers). I looove tropical flavors!


17 Ange March 18, 2008 at 10:56 pm

I think your ‘happy weight’ is one you can maintain without an excessive amount of effort. If you are maintaining your weight by working out on a regular basis (e.g., a few times a week) and eating right MOST of the time, then I would say this is a happy weight. If, on the other hand, your body clings to every calorie and gains weight very easy; this is probably an indicator that you need to be at a higher weight.

Like another reader mentioned above, if you are moody and irritable this is a sure sign that you NEED MORE ENERGY to sustain bodily functions.

I also think if you find yourself bingeing or going crazy on a certain food every now and then, your body is trying to tell you something- and most likely that it is deprived and can only sustain restrictive behaviour for so long.


18 Caroline March 18, 2008 at 11:01 pm

Is anyone else slightly scared of mango? I have never tried it mainly because I am unfamiliar with it. I don’t know how to tell if it’s ripe, plus I have no idea how to cut and prepare it! Any tips would be greatly appreciated!


19 Kate March 18, 2008 at 11:23 pm

I’ve really grown to like almond butter but it’s been an aquired taste for me (maybe because I love peanut butter so much!). I like to keep both around to mix up my nutrient intake a little. Calorie/fat wise, they’re pretty similar, but almond butter has a very different taste to me–the only kind I get is raw unsalted so it doesn’t have the toasty/salty flavor like pb. I totally recommend the almond butter, though! Always good to try new things.

Caroline–I’m no mango expert, but I think that they’re ripe when they’re a little squishy and fragrant. Prepping them can take a little practice, but I usually just go about it by slicing chunks off the sides, as you can’t cut them through the middle. I usually buy frozen mango, though, since it’s so easy and goes great in smoothies! Banana, mango, fresh coconut, and vanilla smoothie=bliss!


20 Ashley March 19, 2008 at 12:29 am

thanks for the advice on almond butter everyone! I think I’m going to try it out tomorrow


21 sarah March 19, 2008 at 4:29 am

something to know about mangos — a lot of people are allergic to oils present in the skin. in fact, the chemical is related to that found in poison ivy! i unfortunately learned the hard way after handling a mango for quite some time experimenting with a new way to cut it and even trying to bite stray mango particles off of it. i ended up needing to actually go on a course of oral steroids because my face erupted so badly!

i still eat them, though. i just buy the chunks or get someone else to cut them for me.


22 Kath March 19, 2008 at 8:04 am

Beth ,
While less voluminous as a bowl of oatmeal (it did puff but not as much as whipped oats), the baked basically had the same contents plus some egg – and it held me until 1:00 with a small trail mix snack after my workout. So yes, I’d say it held me over as well. I doubt it would have without the nut/fat toppings though.

Jennifer ,
I made it up on my drive home from Greensboro. The cabbage and mango were the starters and I added the other ingredients one at a time in my head to get all my favorite flavors.

It looks like you’re having some formatting issues. I’m not sure I can help much from afar but I have had some double spacing issues myself. Try putting in all the text first and then inserting the photos.

Laurel ,
Sorry the soup didn’t turn out well. You’ve got to be patient with those root veggies – they take a long time. The pureeing also is a huge part of it, so if you didn’t get to that step it would be kind of brothy and gross.

As for happy weight, I think it’s a weight where you are considered very healthy by the medical world and are mentally comfortable with the weight yourself because you are living the healthiest and balanced life you can. I could write an essay on that, but that’s my opinion in a nutshell.

melissa-little runner,
I’m not sure about emailing, but you can subscribe to the RSS feed and use it with any of the blog reading tools like iGoogle homepage or Google Reader.

Amanda ,
So glad you liked it!!



23 treblemaker March 19, 2008 at 8:49 am

Did all that cabbage and lunchtime salad upset your stomach at all? All those veggies. My stomach keeps getting upset. I’ve stopped eating veggies at night, but make sure I snack on salad/veggies in afternoon.


24 Kath March 19, 2008 at 8:52 am

My stomach seems OK, but I have had “too many veggies” before and the side effects weren’t pleasant! I think my salad was small enough that it didn’t bother me, and although I had probably 1-2 cups of cabbage, it was cooked enough.



25 melissa March 19, 2008 at 9:01 am

I was scared of mango too until my friend, who is Thai, taught me how to cut it. She likes it green, when it is sour and crunchy! You can also wait until it’s riper when it’s softer and sweet. I like it somewhere in the middle.
To prepare it, just peel the skin off (I use a peeler, but my friend uses a knife), then stand it upright and cut vertically along each side of the pit. It’s shaped just like the mango, but it’s inside. You’ll get the hang of it, after a few mangos. Then chop the big side pieces you’ve just cut off into chunks. Simple!
It’s fun to gnaw on the core afterwards, although you’ll have to floss!
I think oxo also sells a mango corer, but using a knife works just as well I’m sure, and you have less gadgets in a drawer.


26 Justy2003 March 19, 2008 at 9:07 am

So, are you not supposed to eat the skin of mangos? The first (and, so far, only) time I had one was with the skin…and it didn’t taste that great. The flesh did…just not the skin!
Lesson learned…next time I won’t eat the skin!


27 Caroline March 19, 2008 at 9:09 am

Thanks for the mango tips everyone! I saw that they were on sale at Whole Foods the other day, so maybe I’ll pick one up the next time I swing by the store.


28 Julz March 19, 2008 at 6:35 pm

YUM. period. I need to make this baked oatmeal!!! [PS] I’ve started my own blog! Thanks for being such an inspiration Kath!!!


29 Julz March 19, 2008 at 6:37 pm

I was thinking about your baked oatmeal as I was commenting on the GORGEOUS tropical stirfry! whoops!


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