Granadilla or passion fruit is native to South America. It has a hard and shiny outer skin and the inside reveals a yellow, jelly-like pulp that encloses black edible seeds.
South Africans love the sweet and sour flavour, which is ideal for desserts and drinks and, allegedly, the fruit contains antioxidants that prevent premature aging and keep your immune system strong. Passion fruit is also known to help with insomnia, relieve anaemia and, since it’s low in kilojoules, sodium and fat, it is a great choice for those who are trying to maintain a healthy diet.
How to choose?
Good-quality granadillas should be large and heavy. If the skin is a bit wrinkled, it just means that the fruit is ripe and ready for consumption.
How to prepare?
The easiest way to prepare granadilla fruit is to cut the fruit into two halves and scoop out the pulp with a tablespoon. The skin is not eaten but the jelly can be used for pavlova deserts, soufflés, sorbets or can also be added to fruit salads.
Get the day started off on the right foot by spreading passionfruit on your toast as an organic jam with natural sugars. Try adding passion fruit to your yoghurt for a vitamin boost.
How to store?
- You can leave the fruit at room temperature to ripen, then refrigerate.
- It can be stored in the refrigerator for five to seven days.
- You can also opt to freeze the fruit by scooping out the pulp and placing it into ice cube trays.
Per 100 grams:
- Fat 0,7 g,
- Cholesterol 0 mg,
- Protein 2,2 g,
- Sodium 28 mg,
- Vitamin C 50 %,
- Vitamin A 25%.
If you’re looking for more information on healthy seasonal ingredients that can be added to your healthy eating plan, be sure to take a look at Flora’s list of seasonal ingredients