The secret of passion fruit for a healthy diet

Posted on sustenance

Once you discover the benefits of passion fruit, also known as “grenadilla,” you will fall madly in love with this superfruit.

Healthy for your eyes, digestion, immune system, and skin; these are just a few of the many health benefits of including this superfood in your diet.

Passion fruit is thought to alleviate symptoms of osteoporosis and alleviate respiratory problems such as asthma. The superfruit can even prevent cancer and is an excellent source of vitamins, especially vitamins C and A. It is also rich in fiber and therefore great for digestion. The pulp contains crunchy, edible seeds. Three passion fruits contain just 54 calories and provide the body with 189 milligrams of potassium and 27 percent of the recommended daily amount of vitamin C. Ideal for a balanced, healthy diet.

The freshness and exotic taste of passion fruit, which originally comes from South American countries such as Brazil, Paraguay and northern Argentina (there is no frost there), can be enjoyed in juices, for breakfast, as desserts and in salads.

The passion fruit may look a bit unsightly from the outside, but its sweet, golden flesh with the small, black, edible seeds is hidden on the inside. The taste is aromatic and intense, spicy and contains a certain spiciness.

When buying a passion fruit, you should make sure that it is firm and thick with wrinkled skin and should yield slightly under the pressure of your fingers. If the skin isn't really wrinkled yet but just shriveled a bit, leave the fruit at room temperature until it is ripe enough.

Honey passion fruit elixir

elixir : a substance, usually liquid, with a magical (healing) power

Turmeric root is often used in Ayurvedic medicine due to its antibacterial, anti-inflammatory and antiseptic properties. It is also rich in antioxidants. In this elixir, fireplace root is combined with passion fruit, honey, and ginger, each of which is a real healing power pack in itself.

For a good start to the day, you can use this elixir as a topping for your breakfast yogurt or warm oatmeal. It also tastes delicious as a dessert drizzled over vanilla ice cream, as a drink (stir into hot, non-boiling water or warm milk) or as an ingredient for smoothies and juices.

For 1 cup (240ml)
Inspired by Tara O'brady - Seven Spoons

• ½ cup mild honey, preferably raw
• ½ cup of ripe passion fruit flesh (approx. 6 fruits)
• 2 tablespoons freshly grated ginger
• 1 heaped tsp turmeric powder/ 1 tablespoon freshly grated turmeric root
• 1 peel of a lemon
• 2 pinches of freshly ground black pepper

Grate the ginger and lemon peel, cut the passion fruit in half, scoop out the flesh and seeds for half a cup. Set aside.

Put honey in a container and add the pulp, grated ginger, turmeric, lemon peel and ground pepper. Mix well and cook for 30-60 minutes
Put covered in the fridge. The longer it rests, the better the tastes develop and combine. Stir before serving. Consume within a week.

Chia pudding with berries & honey passion fruit elixir
2 servings

CHIA PUDDING:

• 2 tbsp. chia seeds
• ½ cup almond milk or other nut milk
• ¼ tsp vanilla extract

SERVING OPTIONS:

• 1 cup Greek yogurt or a dairy-free yogurt
• 2 - 4 elhoney passion fruit elixir
• Fresh seasonal fruit, e.g. sliced peaches/nectarines, strawberries & raspberries, washed and finely chopped.
• 2 - 4 tablespoons of chopped almonds/granola

For the chia pudding, place the chia seeds, vanilla extract and nut milk in a container. Cover and shake vigorously a few times. Refrigerate for at least 30 minutes (preferably overnight). Stir before serving.

Divide the yogurt into two small bowls and spread the chia pudding evenly over the top with a spoon. Drizzle the honey passion fruit elixir over it, add the fruit and berries and garnish with fresh mint leaves, roasted almonds or your favorite cereal.

Posted on sustenance