Add healthy papaya to your spring shopping list
PACKED with goodness and taste, papaya is a great idea for adding to your healthy eating plan.
Papaya are full of vitamin C, vitamin A, folate, soluble and insoluble fibres. They are low in kilojoules and have a moderate glycaemic index which means they keep you feeling fuller for longer.
A single 150g serve of papaya provides double your daily vitamin C requirements. It's blend of antioxidants are great for healthy skin. And, it's 90 per cent water which means you increase your moisture intake while enjoying the sweet tasting fruit.
President of Papaya Australia Gerard Kath's top tips for buying papayas are -
- The full-bodied flavour of papaya only develops in fully ripened fruit, so look out for fruit with slightly yellow skin. Or if you love a green papaya salad, then dig in when the papaya is still under-ripe.
- Give your papaya a gentle squeeze under the stem. If it's ripe, it will give slightly. If it's a bit hard, pop your papaya in the fruit bowl to ripen.
- When selecting pre-cut papaya look for vibrant coloured flesh as this ensures that it will be flavourful and ripe. When the fruit is paler and lacking vibrancy your fruit will be less juicy and flavoursome.
- The freckles on the skin of a papaya is not a sign of damage, it's a sign of sweetness. So, don't shy away from a nicely freckled fruit. Fruit that is grown in-land regions of Australia gets this freckle across the skin, whereas coastal-grown fruit can be clean skinned and just as sweet!
- Papaya can be a refreshing snack when it's kept cool like a watermelon. Once ripe, store your papaya in the fridge and enjoy with a squeeze of fresh lime for a zesty spring snack.
Papaya can be enjoyed on their own, with a squeeze of lime on top, added to your daily breakfast bowl or in a variety of fresh and cooked sweet and savoury meals.
Why not try this delicious papaya and chicken curry recipe.
- 1 tbsp olive oil
- 1/4 cup korma curry paste
- 500g papaya, peeled, deseeded and mashed
- 400ml coconut milk
- 2 chicken breasts, thinly sliced
- 1 red capsicum, sliced
- 1 1/4 cup basmati rice
- Handful of Kaffir lime leaves (optional)
- Over a low heat, heat oil and korma curry paste in a pan or casserole dish until fragrant.
- Add papaya and coconut milk and bring to the boil. Cover with a lid and allow to simmer.
- Add chicken and cook until chicken is cooked through.
- Add red capsicum and cook for another 2 minutes.
- Meanwhile cook basmati rice in a rice cooker or according to directions on packet.
- Serve papaya and chicken curry with basmati rice.
- Garnish with thinly sliced Kaffir lime leaves (optional). Season to taste.
- 5 Minutes
- 30 minutes
For other recipe ideas, go to www.australianpapaya.com.au.