The Health Benefits of Passionfruit
This South American native thrives in Australian backyards and is a little powerhouse of fibre (from all those crunchy seeds), vitamin C, vitamin A (as beta-carotene), potassium and antioxidant polyphenols.
Wellness
Here is what this fragrant tropical fruit brings to a balanced diet:
Digestive health Passionfruit is one of the highest-fibre fruits around: the pulp of just two passionfruit gives you around 4 grams, which keeps you regular and feeds your gut bacteria.
Immune health Vitamin C and vitamin A both support the normal function of your immune system.
Eye health Beta-carotene is essential for normal vision.
Heart health Passionfruit provides potassium and fibre, which support healthy blood pressure and cholesterol, and is naturally fat-free.
Blood sugar Thanks to its fibre, passionfruit has a low glycaemic index, making it a lovely way to add sweetness for people managing diabetes.
Antioxidants Passionfruit contains polyphenols such as piceatannol, which researchers are studying for their antioxidant and anti-inflammatory effects.
A note on mood and sleep Passionflower (the plant, not the fruit) has a traditional use as a calming herb. The fruit itself won’t treat anxiety or depression, but it is a joyful food to share.
Beauty
Collagen support Vitamin C helps your body make collagen for firm, healthy skin, and beta-carotene supports healthy skin cell renewal.
Weight management
One passionfruit has only around 70 kJ (17 calories) and a surprising 2 grams of fibre, so it adds big tropical flavour to yoghurt and breakfasts for very few kilojoules.
Cooking with passionfruit
Passion fruit curd is a wonderfully exotic spread for your Sunday morning scones, biscuits or short stack of pancakes and all it requires is ten passion fruits, a couple of eggs, some sugar, a bit of unsalted butter and a little stirring over low heat until thickened. The curd can be poured into pretty glass jars and kept in the fridge for some time to relish when the mood strikes you
Passion fruit frozen yogurt or sorbet is downright delightful during the hot summer days and super simple to make. But if you really want to get impressive with dessert, make a luscious passion fruit cheesecake. The secret to extra creamy goodness is the combination of lite cream cheese and lite sour cream or Greek yogurt. In order to truly reap the greatest benefits from this tropical fruit, use the pulp to make a simple syrup to pool on your finished cheesecake. The black seeds make for a visually striking edible garnish with a lovely contrasting crunch
And a batch of Passion Fruit Mojitos or Caprioskas will go over well at any cocktail party. Combine freshly strained passion fruit juice in a pretty rock glass or martini glass and mix in 2 tablespoons of fresh lime juice, ½ teaspoon granulated sugar and some torn fresh mint leaves. Muddle well, add ice, pour in 60 ml of quality white rum and top off with club soda
History tells us that Spanish explorers saw the brilliant blooming flower of the passion fruit as a symbol of Christ’s crucifixion, or, the “Passion of the Cross.”
- (Photo credit: Wikipedia)
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
