Sweet and creamy, custard apple tastes like a dessert all by itself, and it’s much better for you than a regular dessert. It’s a good source of vitamin C, fibre, vitamin B6, potassium and magnesium, and with a low glycaemic index of around 54 it makes a satisfying snack that helps curb the urge to overeat. Queensland grows most of Australia’s custard apples, and they’re at their best from autumn into winter.
Important: eat only the flesh. Custard apple seeds are toxic, so spit them out, never crush or blend them, and keep them away from children and your eyes.
Wellness
Cell protection. Custard apple is rich in vitamin C and other antioxidants that help neutralise free radicals that can damage cells.
Joints and bones. Magnesium works with calcium and vitamin D to build and maintain healthy bones, and vitamin C is needed to make the collagen in cartilage.
Mood. Custard apple provides vitamin B6, which the body uses to make the mood-regulating messengers serotonin and dopamine.
Heart health. Potassium and magnesium help regulate the heartbeat and support healthy blood pressure.
Digestion. The fibre in custard apple keeps the digestive tract healthy and helps prevent constipation.
Beauty
Skin and hair. Vitamin C supports the collagen that keeps skin firm and glowing and helps the body absorb the iron hair needs to grow well. Custard apple flesh is for eating, not for putting on the skin; any boil, abscess or ulcer needs a doctor.
Weight management
A satisfying sweet treat. Custard apple is a little higher in kilojoules than most fruit, but its low GI, creamy texture and fibre make it very satisfying, so a small serve goes a long way in curbing sweet cravings.
Cooking with custard apple
- Its sweet flavour and creamy texture make it ideal for desserts. Try an easy custard apple and Greek-style yoghurt panna cotta with pistachios and native Australian honey.
- It’s an excellent addition to smoothies and shakes. Blend the flesh with vanilla and almond milk for a healthy, creamy shake.
- For an exotic sweet twist, add wedges of custard apple to your favourite curry just before serving. It tastes divine in a Thai red curry with fish or chicken.
- Make a refreshing sorbet with coconut water and five spice.
- Sex up a boring fruit salad with custard apple, adding a squeeze of your favourite citrus juice to stop it browning.
“So no excuses: next time you walk past them in the aisles, pick them up and take them home. They will love your body back.”
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.
