Let’s Try: Antioxidant, Lycopene, Fiber Rich Papaya

Maradol Papaya

Papaya – this is something that many of you have probably seen in the store, but might not have brought…yet.  It has a subtle sweetness and wonderful soft flesh.

• Selecting: choose a papaya that is as yellow/golden as possible.  Completely green papaya are best only when used in cooking or adding to marinated fruit salads. They will continue to ripen at home, so if you purchase one that has some green spots, just let it sit on the counter for a couple of days.  It’s also ok to select papaya that have some blemishes (as long as they don’t puncture the rind or have mold or off orders with them).  As the papaya ripens, it naturally begins to develop darker areas.
• Preparing: rinse the outside of the papaya before cutting (this helps reduce any contamination that could be carried in to the flesh with the knife that was on the surface).  Then, simply cut length-wise in half.  You’ll see the beautiful little seeds in the center which you simply scoop out with a spoon, and then cut away from the rind and cube.  You can cut very close to the rind without getting any bitter taste.
• Taste the seeds: Before discarding, treat yourself to trying something new and taste the little seeds (pictured below).  They are like mild little peppercorns and can be used as your next ‘wow’ ingredient in a salad.  It should provide at least a few minutes of good conversation at your next dinner party! (and add cubed papaya to that salad- yum!)
• Nutrition: Papaya is rich in fiber and antioxidant vitamins C, A, and E.  It’s also a rich source of potassium which is important in maintaining healthy sodium:potassium ratios – this is what determines our blood pressure.  Insufficient potassium in relation to salt intake contributes to hypertension (high blood pressure).  Papaya is also a good source of lycopene. Lycopene is studied for it’s role in men’s prostate health.
• Serving size: 1 cup cubed = 1 carbohydrate serving
• Winter Meal Planning Kit: enjoy papaya in Week 2 with Simple Pasta with Garlic Bay Scallop

Peppery Papaya Seeds