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Fruit of the MonthPASSION FRUIT!
An egg-shaped tropical fruit that is also called a purple granadilla,
the passion fruit has a brittle, wrinkled purple-brown rind enclosing
flesh-covered seeds, something like a pomegranate (granadilla means
"little pomegranate" in Spanish). The seeds are edible so you
can eat the orange pulp straight from the shell. Passion fruit is more
commonly sieved and its highly aromatic pulp and juice are used as a
flavoring for beverages and sauces. The pulp has an intense aromatic
flavor, while the texture is jelly-like and watery. The flavor is likened
to guava.
Nutritional InformationPassion fruit is a good source of vitamins A and C, as well as potassium and iron. One passion fruit has only 16 calories. When eaten with the seeds, a serving is an excellent source of fiber.
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Make Passion Fruit Part of Your 5 A Day Plan
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Baked Plantains With Passion Fruit
5 Servings, equals one 5 A Day serving per person
Ingredients
5 small ripe plantains (or bananas), peeled and sliced
1 Tbsp. Unsalted butter, melted
juice of 3 passion fruits
¼ cup honey
Juice and zest of one Florida lime
½ tsp nutmeg
Peel, slice and arrange ripe plantains (bananas) in a glass pie pan or baking dish. Sprinkle top with the remaining ingredients. Bake at 350 degrees for 30 minutes.
Nutritional analysis per serving: Calories 166, Fat 2g, Calories from Fat 10%, Cholesterol 3mg, Fiber 3g, Sodium 4mg.
Passion Fruit Smoothie
4 servings, equals three 5 A Day servings per person
Ingredients
8 small scoops of low-fat frozen yogurt
4 passion fruits
4 peaches, sliced
16 oz. Strawberries
Puree half of the strawberries. Scoop out the passion fruit pulp and add to the strawberry sauce. Place the other half of strawberries and sliced peaches into 4 serving cups (leave a few for decoration). Add two scoops of yogurt to each cup, and top off with the remaining fruits. Pour the strawberry puree over the sundae and serve.
Nutritional analysis per serving: Calories 229, Fat 3g, Calories from Fat 9%, Cholesterol 7mg, Fiber 7g, Sodium 88mg.
Orange Passion Fruit Freeze
Makes 2 servings, equal to two 5 A Day servings
Ingredients
2 cups sorbet, citrus flavor
juice of 4 passion fruits
½ cup orange juice
¼ cup low-fat milk (1%)
Place the sorbet, juices and milk in the blender and blend for 15 seconds or until all of the sorbet is smooth. Pour into a glass and serve immediately.
Nutritional analysis per serving: Calories 130, Fat 0.3g, Calories from Fat 2%, Cholesterol 1mg, Fiber 2g, Sodium 21mg.
Passion Fruit Cup
Makes 2 servings, equals to three 5 A day servings per person
Source: Produce for Better Health
Ingredients
2 passion fruits
1 Tbsp honey
lime juice
1 large kiwi, peeled and sliced
1 banana, sliced
1 cup red grapes seedless, cut in half
Cut the top from eat passion fruit and scoop out the pulp. Combine with honey and lime juice to taste. Combine with the fruits, toss gently and serve.
Nutritional analysis per serving: Calories 170, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Fiber 3g, Sodium 6mg.
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