Scientists have discovered the nutritional benefits of tropical fruit -- like mangos and purple passion fruit -- surpass those of most native North American varieties.
Soursop/Guanabana
Comparisons of its flavour range from strawberry and pineapple mixed together to sour citrus flavour notes contrasting with an underlying creamy roundness of flavour reminiscent of coconut or banana. This fruit is somewhat difficult to eat, as the white interior pulp is studded with many large seeds, and pockets of soft flesh are bounded by fibrous membranes. Soursop is usually juiced, rather than eaten.
Spanish Lime/ Mamoncillo
This fruit ripens during the summer. It's similar to that of the related lychee, and is classified as a drupe. A mamoncillo fruit has a tight and thin but rigid layer of skin, traditionally cracked by the teeth. Inside the skin is the tart, tangy, cream pulp of the fruit, which is sucked by putting the whole fruit inside the mouth (the seed takes most of the volume of what is inside the skin). Despite the light color of the fruit's flesh, the juice stains a dark brown color. Mamoncillo seeds can be roasted and eaten just like sunflower seeds or chestnuts.
Mamey
The melon is eaten raw or made into milkshakes, smoothies, ice cream and fruit bars --it's very creamy and sweet. We've used it in fruit salads, similar to melon or mango. Its flavor is described as a combination of pumpkin, sweet potato, and mango. Outside, the brown skin has a texture similar to a potato. To tell when a mamey sapote is ripe, peel off a fleck of the skin to see if it is pink underneath. The flesh should give slightly, like a ripe kiwifruit.
Lulo
A favorite among Latin Americans and gaining popularity in Germany, this zesty, regal fruit makes an outstanding juice or cocktail. Cut it in half and use the pulp or just the juice for a beverage or smoothie (lulos taste great with vanilla yogurt too). It's also a tasty salad dressing base or seafood marinade. Lulos are one of the most beautiful fruits in the world; the centre is a combination of translucent pulp, seeds and white fruit. A handful of lulos fill the room with a magnificent scent, and they are easily spotted by their stunning, bright orange skin. Lulos are particularly healthy and contain calcium, phosphorous and iron in addition to vitamins B and C and provitamin A. Some people say the taste is a combination of lemon and pineapple.
Semil Avocado
This jumbo-sized avocado is delicately flavoured and soft as butter inside. Your guacamole will never be the same!
Mangos
Mangos are an ideal fruit because they are high in many carotenoids, especially Beta-carotene. Beta-carotene has a protective affect against the harmful rays of the sun. Mangos contain Vitamin A, Vitamins C, E, B-complex and Selenium. They also contain magnesium, potassium, phosphorus, folic acid and zinc. Mangos are very low in saturated fat, cholesterol and sodium and are a good source of dietary fiber (one mango provides up to 40 percent of your daily fiber requirements). They also contain some protein and amino acids. An average mango contains about 100 calories.
Pitahaya (Dragon Fruit)
A pleasant, mild-tasting fruit with a somewhat soft texture, Dragon Fruit can be used to accompany ice cream, tortes or as an exotic touch in fruit salad, fondues or kebobs. It can also be pureed to form the base of tasty salad dressing or fruit sauce. Children appreciate it's gentle taste and texture. Cut the dragon fruit in half and scoop out the soft pulp with a dessert spoon. Use the shell as a serving dish!
Higo (Cactus Fig, Prickly Pear or Tuna)
Cactus fig is high in calcium and Vitamin A, it is also rich in phosphorus and iron. With a high percentage of water, it is low in calories and fat. This mild, pleasant fruit can be eaten on its own (cut in half and scoop out the pulp) or served as part of a fruit salad, sundae or torte. Add cactus fig pulp to milk, honey and ice and blend for a fantastic breakfast drink. The pulp also makes an outstanding cocktail base, especially when mixed with lemonade. More creative chefs use cactus fig in purees, sauces, dressings and jams. It's texture is similar to watermelon.
Granadillas (Orange Passion Fruit)
Granadilla is the most common species of Passiflora family ranging from central Mexico through Central America and western South America, to western Bolivia and south-central Peru.
Granadilla helps to provide essential vitamins for the body such as Vitamin B1, B2, C and pro- vitamin A. It's an excellent source of potassium, calcium, phosphorus, iron and fiber. Break open the fruit with your fingers (no utensils required) and eat the pulp. Try and swallow the seeds without crunching them; once you get past the unusual texture, the taste is very pleasant.
The consumption of granadilla is recommended to calm anxiety or nerves, it works as natural sedative or tranquillizer. It also controls acidity, and helps to heal ulcers. This fruit has high fiber content if it is consumed with the seeds. In South America, Granadilla is known as the “children's fruit”, because it activates the thymus of infants and is easy to digest.
Curuba (Banana Passion Fruit)
Curuba is an excellent source of Vitamin C, with a high proportion of water. It is low in calories and fat, and helps to provide essential vitamins such as Vitamin A, B2 and B3. It also contains fiber, iron and phosphorus. Due to it's gentle taste and easy-to-digest contents, this passion fruit juice is one of the first foods introduced to infants in Colombia. Cut the fruit in half and use the pulp in drinks, or with yogurt. Add sugar, water and cornstarch over low heat to create a delicious dessert topping.
Apple Guava and Guava
Guava is a great fruit because it contains key nutrients like vitamin C, carotenoids, folate, potassium, fiber, calcium and iron. The edible rind of an apple guava contains five times more vitamin C than an orange. Guava seeds can be eaten -- the taste is often described as a cross between pears and strawberries. Cut the guava in half, scoop out the pulp and blend it with milk or another fruit juice base for a delicious, healthy beverage. Guava also makes excellent cocktails, jam and cheesecake topping.
Tamarillo
Tamarillo is eaten by scooping the flesh from a halved fruit. It's a good source of vitamin C and potassium. In New Zealand, children palpate the ripe fruit until it is soft then bite off the stem end and squeeze the flesh directly into their mouths. When lightly sweetened and cooled, the flesh makes a refreshing breakfast dish. In addition, they give a unique flavor when cooked with to stews and curries. They are also tasty and decorative in fresh salads. In Colombia and Ecuador, fresh tamarillos are frequently blended together with water and sugar (or milk) to make a juice.
Cape Gooseberry
Cape gooseberries are a big hit with consumers in Europe and now in Canada. They're tart and tangy; some people eat them by the handful and others prefer to dip them in chocolate or other sweet condiments. Cape gooseberries can be dipped in white or dark chocolate (similar to strawberries) for a unique, elegant dessert or garnish. If you leave the cape on, they will last several weeks. These golden berries are full of vitamins and easy to port in lunches, picnics or on the road. Boil gently with sugar and water for a delicious dessert topping.
Gulupa (Purple Passion Fruit)
The Gulupa, also known as Purple Passion Fruit, is a climber plant of the Passiflora genus, native of the sub tropical regions of America. It is commercially cultivated in Bolivia, Brazil, Ecuador, Peru, Colombia, and Venezuela. The species of the genus Passiflora are considered native to the Amazon region, although grow in the wild in an area that goes from the south of Colombia to the north of Argentina and Uruguay.
The Gulupa helps to provide the essential Vitamins A, B12 and C that the body needs. This fruit is a source of calcium, fiber, phosphorus, iron, protein and magnesium. It also contains potassium and carbohydrates. One of the most popular passion fruits for juice and cocktails, this slightly sweet and pleasant tasting fruit makes the best drinks and sorbet in town!
Like all passion fruits, the Gulupa is used as tranquilizer; it works as a natural sedative. It lowers arterial pressure and is a rich vitamin C source. In the same way, this fruit helps to conciliate dreams, controls tension and improves digestive functions.
Papaya
Papaya is rated as one of the most nutritious fruits. It is high in vitamin C and a good source of fiber and folate. Papaya contains valuable digestive properties, which make it of great value in the human diet.
Botanically, papaya is a berry. The black seeds found inside a papaya are edible and have a spicy, pepper-like flavor. Some cultures call the papaya tree "the medicinal tree" because it's seeds and leaves have been used to make medicine. Most people prefer to cut the papaya in half and scoop out the seeds before consuming the pink-coloured fruit. Papaya leaves and unripe papaya have an enzyme called Papain that breaks down protein in meat to make it tender. That's why papaya can be used as a meat tenderizer. Papain is also a powerful enzyme that digests proteins breaking down the amino acids making them readily available.
Maracuya (Yellow Passion Fruit)
The Maracuya is rich in vitamin C and it belongs to the passion fruit family. When ripe, the fruit changes from an intense green colour to a shiny yellow colour. The skin is thick and smooth; over time it tends to become wrinkly due to natural ripening. The inside of the fruit contains numerous and small edible black seeds, covered with a crystalline, juicy, yellow-orange pulp. It has a sweet and sour flavour with a delicious and intense aroma.
Yellow Passion Fruit makes a delicious juice when mixed with water, ice and sugar (scoop out the pulp with a spoon and add it to the other ingredients in a blender). Use a strainer to pour the juice into a glass if you don't like the seeds. It can be turned into an exotic cocktail by adding tequila or vodka or used in homemade sorbet and ice cream. Raspberry sauce and raspberries compliment the taste of maracuya.
Feijoa (Pineapple Guava)
An excellent source of essential amino acids, vitamins C, K and B, potassium, niacin and folic acid, feijoas are an ideal, low-calorie fruit. They are usually eaten by cutting it in half, then scooping out the pulp with a spoon. Feijoa have a juicy sweet seed pulp, and slightly gritty flesh nearer the skin. The flavour is aromatic and sweet. If the utensils needed to eat it this way are not available, the feijoa can be torn or bitten in half, and the contents squeezed out and consumed. They can even be eaten whole, with only the junction to the plant cut off. The skin is sour and can be bitter, but provides a nice balance to the sweet pulp. A feijoa can also be used as an interesting addition to a fruit smoothie, and can be used to make feijoa wine and feijoa infused vodka. Feijoa yogurt, fruit drinks, ice-cream, etc are sold in South America and New Zealand. The feijoa can also be cooked and used in dishes where one would use stewed fruit.
