Featured Fruit: Passionfruit

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PassionfruitPassionfruit has a delicious tropical flavour! A round fruit with thick purple skin, it is grown on a vine and used for its yellow-orange pulp and black seeds.  When buying passionfruit look for fruit that feels heavy, with slightly wrinkled skin. Avoid fruit that feels very light.

Passionfruit is a moderate source of energy providing 304kJ per 100g and is a very rich source of fibre providing 13.9g per 100g.  It is a rich source of Potassium (an electrolyte that is an important component of cells and body fluids, and helps regulate heart rate and blood pressure).

It is also a potent source of antioxidants Alpha and Beta Carotenes, Cryptoxanthin which converts to Vitamin A in the body) and Vitamin C. These antioxidants may help prevent free radical damage to cells and DNA. Vitamin A is a fat soluble vitamin essential for maintaining healthy mucus membranes, for normal reproduction, vision and immune function. Whereas Vitamin C is important for maintaining healthy cells, connective tissue, enhancing the absorption of non-haem iron and helps wound healing.

Passionfruit make a great contribution to sauces, spreads, fruit salads, toppings for cakes, pavlovas, tarts, slices, and can also be enjoyed fresh by cutting the skin and scooping it out with a spoon!

You can store passionfruit in your fruit bowl at room temperature for up to a week, or in the crisper drawer in your refrigerator for up to 2 weeks.  If a friend has a vine and you are given a lot of fruit, you can put the pulp into ice block trays and freeze!

Check out this recipe for Apricot Creamy Rice!

 

Nutritional Information Source: Nutrient Reference Values for Australia & New Zealand 2006; NUTTAB 2010.

 

PLEASE NOTE: Fruits & vegetables in season may vary depending on where you live.  Check with your friendly greengrocer.