Fruit of the Month

The exact origination of papaya is unknown but it is believed to be native to southern Mexico and neighboring Central America. The papaya is a melon like fruit with yellow-orange flesh enclosed in a thin skin that varies in color from green to orange to rose. Papayas are a rich source of vitamin A and C. One half of a small papaya can provide 150% of the recommended dietary intake of Vitamin C. It is low in calories, fat free, cholesterol free, and a good source of potassium, folate, and fiber.

Today papaya can be found all year long with the peak season being early summer and fall. Most of the papayas imported come from Hawaii, but smaller quantities from Florida, California, Mexico, Puerto Rico, and Central and South American countries are becoming more available.

The papaya enzyme called papain, is used as a meat tenderizer. It breaks down tough meat fibers. Its use is nothing new. South American cooks have been using papaya to tenderize meat for ages. It is sold as a component in powdered meat tenderizer available in most supermarkets.

Selection

Look for papayas that are partly or completely yellow in color, depending on variety, that give slightly to pressure, but are not soft at the stem-end. Avoid papayas that are bruised, shriveled, or have soft areas. Papayas that are hard and green are immature and will not ripen properly. Uncut papayas have no smell. Papayas that are cut should smell sweet, not bad or fermented.

Storage

Slightly green papayas will ripen quickly at room temperature, especially if placed in a paper bag. As the papaya ripens, it will turn from green to yellow. Place ripe papayas in a plastic bag and store in the refrigerator. Papayas will keep for up to a week, but it's best to use them within a day or two.

Varieties

There are two types of papayas, the Hawaiian and Mexican. The Hawaiian varieties also known as Solo papayas, are found most often in supermarkets. These fruits are pear shaped, weigh about a pound each, and have yellow skin when ripe. The flesh is bright orange or pinkish, depending on the variety. The Mexican varieties are not as common but can be found in Latino supermarkets. Mexican papayas are much larger then the Hawaiian types and can weigh up to 20 pounds and be more than 15 inches long. Although the flavor is less intense than the Hawaiian varieties, they are still delicious and enjoyable.

Recipes

Papaya-Pineapple Salsa
Serves 4, each serving equals one 5 A Day serving

Ingredients

¾ cup ripe papaya, diced
¾ cup fresh pineapple, diced
½ cup diced jicama
3 tbsp chopped red onion
1 chili pepper, Serrano or jalapeno
1 garlic clove, minced
2 tsp lime zest
2 tbsp fresh lime juice
1 tbsp minced cilantro

Combine papaya, pineapple, jicama, red onion, chili pepper, garlic zest, lime juice, and cilantro. Cover and refrigerate until ready to serve.

Nutritional analysis per serving: Calories 57.6, Fat 0.3g, Calories from Fat 4%, Protein 1.1g, Cholesterol 0.0mg, Fiber 3.0g, Sodium 4g.

Papaya and Pineapple Juice
Serves 2, each serving equals two and a half 5 A Day servings
Official 5 A Day recipe from Produce for Better Health

Ingredients

2 cups of pineapple juice
2 cups of papaya
2 tbsp of honey
1 tbsp of lemon juice

Combine all the ingredients in a blender. Cover and blend on high until smooth. Makes 2 (12 ounce) servings.

Nutritional analysis per serving: Calories 233, Fat 0g, Calories from Fat 1%, Cholesterol 0mg, Fiber 3g, Sodium 7mg.

Tropical Kiwifruit Salad
Serves 4, each serving equals two 5 A Day servings
Official 5 A Day recipe from: Produce for Better Health/ New Zealand Kiwifruit Marketing Board

Ingredients

6 kiwifruit
1 papaya, peeled, quartered, and seeded
12 watermelon triangles ¼ thick
4 mint sprigs
¼ cup limejuice
3 Tbsp honey
1 Tbsp fresh mint chopped

Peel kiwifruit and slice ¼ inch thick rounds. Slice papaya lengthwise into ¼ inch slices. Arrange kiwifruit, papaya, and watermelon on four salad plates. Whisk together dressing ingredients until well combined. Drizzle with lime and mint dressings. Garnish with mint sprigs.

Nutrition information per serving: Calories 258, Fat 2g, Calories from Fat 7%, Cholesterol 0 mg.

Papaya Boats
Serves 4, each serving equals two and a half 5 A Day servings
(www.5aday.com)

Ingredients

2 Papayas, ripe
1 cup (11 oz) Mandarin oranges, drained
1 Banana, (small and ripe), sliced
1 Kiwi, peeled and sliced
1 cup Combination blueberries and strawberries
1 cup Vanilla yogurt
2 Tbsp Honey
2 tsp Chopped fresh mint

Cut papayas in half lengthwise; scoop out seeds. Place oranges, banana, kiwi and berries in each papaya half. Combine yogurt, honey and mint; mix well and spoon over fruit before serving. Garnish with mint sprigs, if desired.

Nutrition information per serving: Calories 241, Fat 1g, Calories from Fat 5%, Cholesterol 3mg, Fiber 6g, Sodium 44mg.

Scallops with Spicy Papaya Sauce
Serves 2, each serving equals two and a half 5 A Day servings

Ingredients

1 small papaya, peeled, seeded and chopped
1 red bell pepper, chopped
½ red onion, chopped
2 tbsps fresh lime juice
1 tbsp chopped fresh cilantro
1 tsp minced jalapeno peppers
1 tbsp olive oil
2 tbsp all-purpose flour
1 pound sea scallops
salt and pepper to taste

In a medium bowl, combine papaya, red pepper, jalapeno onion, limejuice, and cilantro. Set aside. In a large sealable plastic bag, combine flour, salt, pepper, scallops, and shake to coat. In a large skillet, heat oil over medium heat and add scallops; cook and stir until golden. Place scallops over papaya sauce and serve immediately.

Nutrition information per serving: Calories 349, Protein 40.3g, Fat 8.8g, Sodium 1534mg, Cholesterol 75mg, Carbohydrates 26.5g, Fiber 3.4g.

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This page last updated May 11, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity