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FOOD
making carbs count
Passion fruit
This fruit comes from south America,
where it has been cultivated for
centuries. It is now widely grown
in tropical and subtropical regions
around the world including Africa,
Asia, and Australia. It is the fruit of
the Passiflora vine, which produces
stunning flowers and is often grown
in the UK, although the fruit rarely
develops in northern climes. It has
small, oval or round-shaped fruits
with a tough outer rind which can't
be eaten and a juicy, seed-filled
centre. Passion fruit have a strong
and tangy taste, similar to a lemon or
a grapefruit and have become very
popular in food and drinks in recent
years. A good source of vitamins A
and C, it also contains small amounts
of essential minerals like potassium
and iron. It may promote heart
health, improve digestion, boost
immunity, and enhance the skin
This might not seem much,
but for one fruit and calorie
for calorie it's a good source of
fibre, vitamin C, and vitamin A.
It's also richer in beneficial plant
compounds, including carotenoids
and polyphenols than many other
tropical fruits such as bananas,
lychees, mangoes, or papaya. Passion
fruit seeds are rich in piceatannol, a
polyphenol that may improve insulin
sensitivity, potentially reducing
type 2 diabetes risk when taken as
a supplement.
To eat it, slice open the rind to
expose the colourful, juicy flesh
and seeds which are edible. The
white film separating the rind from
the flesh is also edible but tends
to be bitter. Passion fruit can be
eaten fresh, added to drinks, as
a flavouring or topping for cakes
and desserts such as mousse or
cheesecake or mixed with natural
yogurt or to give an exotic zing
to salads.
Persimmon
Also known as Sharon fruit,
persimmons have a long history,
originating in east Asia and spreading
to other parts of the world over time.
Persimmon trees have been grown
for thousands of years for their fruit
and wood. They are much-valued in
China as symbols of prosperity and are
known in Japan as 'fruit of the gods'
for their honey-like flavour. Hundreds
of persimmon types exist, but in the
UK the Fuyu (which looks like an
orange tomato) is the most common.
The Hachiya is more of an oblong
shape and has an astringent taste if
not fully ripe, but you can enjoy the
Fuyu variety even when they are not
completely ripe. Unlike the Hachiya
variety, the skin is edible and does not
require peeling.
Persimmons are rich in vitamins A
and C, dietary fibre, and antioxidants,
including carotenoids and flavonoids.
They also provide a good source of
minerals such as manganese and
potassium. Consuming persimmons
may support eye health, aid in weight
management, improve digestion, and
boost immunity. The antioxidants
present in persimmons help in
reducing inflammation and protecting
against age-related diseases.
You can eat persimmons fresh,
dried, or cooked. They are also
commonly used in jellies, drinks, pies,
curries, and puddings. Not only are
persimmons tasty, but they're also
packed with nutrients that can benefit
your health in several ways.
The leaves of the persimmon fruit
are also high in vitamin C, tannins,
and fibre and are often added to
therapeutic teas.
Persimmons can be eaten fresh or
sliced and added to breakfast cereals
or yogurts. They dry well and can be
used in jams and sauces.
Because they have
no seeds, pips
or stones you
can eat a whole
one raw with no
waste other than
the leaves.
Nutrition
Per passion fruit contains:
Cals: 17;
Fat 2g;
Carbs 10g (sugar 8g);
Fibre 2g;
Vit C 9% RDA;
Vit A 8% of RDA;
Iron 2% of RDA;
Potassium 2% of RDA.