Cardoon

Cardoon Revisited:

About:

Cardoon is a Mediterranean vegetable closely related to the artichoke which is cultivated for its edible leafstalks and roots.  Cardoon is a naturally occurring  form of the same species as the globe artichoke.   The cardoon is also called artichoke thistle, cardone, cardoni, carduni, or cardi. 

History:

 Cardoon is native to the western and central Mediterranean, where it was cultivated in ancient times.  The cardoon was popular in Greek, Roman, and Persian cuisine and remained popular in medieval and early modern Europe.  It was common in the vegetable gardens of colonial America, but fell from fashion in the late nineteenth century.  Cardoons are a common vegetable in northern Africa and often used in Algerian or Tunisian couscous. Today cardoon is considered a weed in Australia and California because of its invasive nature and adaptability to dry climates.  Although not very popular today cardoons can be found in some supermarkets and farmer's markets, usually during the winter months.  Cardoon is harvested in the winter and spring.

My Story:

My first exposure to cardoon was working in a supermarket in Florida.   The box was marked "Cardone" and all the people in the produce department thought it was such a hoot when someone would come in around the holidays and ask for "cardooni's".  The sound of it kind of reminded me of "Father Guido Sarducci" from Saturday Night Live.  Cardoon was one of those items that you were required to carry, but you would be lucky to sell half the box before you had to throw it away.

Using:

Cardoons are only edible when cooked.  The taste has been described as a cross between artichoke and celery.  To cook, trim off any leaves or thorns and peel the stalks with a vegetable peeler to remove the indigestible outer fibers.  Cardoons discolor when cut so place cut pieces in cold water with lemon juice.  Cardoons can be braised, sauteed, boiled in soups and stews, or dipped in batter and deep fried.  One caveat though, depending on age they can take up to an hour to get soft and tender enough to eat. 

Cardoon has attracted attention recently as a possible source of bio diesel.  The oil extracted from the seeds of the cardoon is called artichoke oil and is similar to safflower and sunflower oil in composition and use.   Cardoons are used as a vegetarian source of enzymes for cheese production and are also grown as  ornamental plants for their imposing architectural appearance.   

Season:

Cardoon are available September to March.  You'll usually see it around Christmas.

Selecting and Storing:

Choose firm and very crisp cardoons with a touch of dew on them.  Discoloration of the cut end is normal.  To store cut in half crosswise and wrapped in a wet paper towel and put in a paper or plastic bag.  Refrigerate in the crisper for one to two weeks, but no longer.  Use the top half first.  Dried out cardoon is inedible.  

So...... Eat up!    Enjoy!   I'll show you how. 

Simple but Good

Fried Cardoon

1/2 bunch of cardoon trimmed of leaves, thorns, and outer fibers, cut to 3 inch pieces

lemon juice for simmering water

egg, beaten

seasoned bread crumbs

canola oil for frying

Add lemon juice to pot of boiling water.   Add cut cardoons and boil for 15 to 30 minutes.  They are done when you can easily push the ridge flat with a fork.  Allow to cool then dip the flattened cardoon in the egg and then the breadcrumbs.  Fry until golden brown.  Remove to a piece of paper towel to drain excess oil.   Enjoy while warm. 

Honeybell Oranges

Honeybell Oranges:

We are approaching the season for the famous Honeybell orange .  I'm reminded of one time. when I was working at a supermarket. our produce manager manager got on the P.A. system to promote the Honeybells and said, "What the hell!  Buy a Honeybell.  Well, no sooner did he put down the microphone the store manager was calling him on the store intercom to tell him that he couldn't say that.   What a hoot.  The produce guy didn't see anything wrong with it. 

Honeybell oranges are exceptionally sweet and juicy and only reach the peak of ripeness during January.  Also known as Minneola Tangelos,  Honeybell oranges are actually not oranges at all.  They are a cross between Darcy variety of tangerine and either  Duncan or Bowen variety of grapefruit.

The Honeybell is prized for its sweetness and relative scarcity along with its abundant supply of juice.  All Honeybell trees in the U.S. grow along the Indian River in Florida.  A Honeybell is the size of an adult fist and has a tart, tangy,  tangerine taste and a large quantity of juice.  They generally have loose skin and are easier to peel than an orange with a characteristic "nipple" at the stem.  This feature give it the look of a bell, hence the name "Honeybell". 

In season Honeybells are available in your supermarket.  They can also be ordered online directly from commercial orchards  or through catalogues as a gift item.  

Consider Honeybells as a gift of sunshine for someone you love, or yourself. 

 

Anti-inflammatory Foods Primer

The information in this post comes mainly from research done at the University of South Carolina.



Anti-inflammatory Foods Primer

Chronic inflammation has been linked to cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's.  Carbohydrates, fat, and cholesterol are among the food components most likely to encourage inflammation.

Here are foods that cause inflammation:

• Refined carbohydrates - white bread, pastries, pasta
• French fries - and other fried foods 
• Soda - and other sugar sweetened beverages
• Red meat - burgers, steaks, processed meats
• Margarine - shortening and lard

Anti-inflammatory Foods:

Magnesium, beta-carotene, vitamins A, B6, C, D, and E, fiber, omega-3 fatty acids, flavonoids, turmeric, and tea are the strongest anti-inflammatories.

Here are foods that are anti-inflammatory:

• Chia Seeds
• Wild fish (salmon)
• Turmeric
• Ginger                         
  
                                                               
• Garlic 
• Broccoli
• Dark Leafy green (Cruciferous-spinach, kale, collards)
• Extra Virgin Olive Oil
• Grapes
• Flax seeds          
  
  
• Papaya
• Apple peel
• Blueberries
• Tea (esp. green)
• Sweet Potatoes
• Cinnamon
• Greens (spinach, kale, collards, chard)
• Asian mushrooms
• Nuts (walnuts, almonds, cashews)
• Avocado             
• Hemp seeds
• Cayene pepper                          
  
• Kelp
• Tart cherries

Full descriptions of most of these foods can be found in articles of this blog.  Just put the item in the search box in the upper left corner of the page and click to be taken to the artcle.

If you found this post helpful, please share it.

So eat up!  Enjoy!  Food can also be medicine.

Are You Still Drinking Milk ?

Are you still drinking milk? 

Milk is a white liquid nutrient rich food produced by the mammary glands of mammals.  It is the primary source of nutrition for infant mammals before they are able to digest other types of food.  Early lactation milk contains colostrum, which carries the mother's antibodies to its young and can reduce the risk of many diseases.  

While cow's milk has been a daily staple food for many people for many years some recent studies suggest that milk may have harmful effects on the body.  Other research, however, points out health benefits to dairy.

Milk contains 18 out of 22 essential nutrients.  It contains more calcium, magnesium, phosphorus, potassium, zinc, and protein per calorie than any other food in a typical diet.

Milk also provides iron, selenium, vitamin B6, vitamin E, vitamin K niacin, thiamine, and riboflavin.  Fat content varies with 4.5 grams saturated fats, 2.5 grams unsaturated fats, and 24 milligrams  cholesterol.  

Benefits of Milk

• Appetite control - helps people feel fuller
• Bone development - helps improve weight and bone density in children
• Bone and Dental health - a glass of milk contains 30% of the daily requirement of calcium, also potassium and magnesium important for healthy bones and teeth
• Diabetes prevention - several studies found that whey protein in milk may help prevent type 2 diabetes
• Heart health - milk fat helps raise levels of HDL which helps prevent heart disease and stroke.  Also good source of potassium which helps balance blood pressure.

Negative Side Effects of Milk

• Acne -  in teenagers and adults
• Other skin conditions - Eczema is worsened by mil and dairy
• Allergies - it can cause skin reactions such as eczema and gut symptoms such as colic, constipation, and diarrhea and other reactions such as anaphylaxis, wheezing, difficulty breathing and bloody stool
• Bone fractures - drinking 3 or more glasses of milk a day increases the risk of bone fractures in women
• Cancer - excess calcium from milk and other foods increase the risk of prostate cancer.  Milk sugars may be linked to a slightly higher risk of ovarian cancer
• Lactose intolerance - cow's milk has a higher amount of lactose than that of other animals.  Up to 75% of the world's population has some form of lactose intolerance. 

Alternatives to Milk

Soy Milk - Soy milk has been the most popular non-dairy substitute for decades because its  nutrition profile closely resemble that of cow's milk

Almond Milk - Almond milk is a great dairy alternative when you are looking to cut calories

Rice Milk

Coconut Milk

Hemp Milk

Cashew Milk

Should you eliminate dairy from your diet?
You decide !

Ten of the Healthiest Vegetables

                            Ten of the Healthiest Vegetables

 Watercress:                                         

  Possible benefits include cancer prevention and treatment,  lowering blood pressure, maintaining healthy bones, treating diabetes.

Chineses Cabbage:                         

incredibly low in calories, contains several antioxidant plant compounds. an excellent source of folates, great levels of vitamin C

Chard:                                              

Nutritional powerhouse Excellent source of vitamins K, A, and C. a good source of magnesium, potassium, iron and dietary fiber

Beet Greens:                                     

  Supply good amounts of protein, phosphorus and zinc, and great source of fiber. Packed with anti-oxidants

Spinach                                                  

An excellent source of vitamin K, vitamin A, in the form of carotenoids, manganese, folates, magnesiun, iron copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C.  It is a very good source of dietar fiber, phosphorus, vitamin B7, zinc, protein and choline.

Chicory:                                             

Aids in digestion,m improves heart health, prevents cancer, reduces arthritis pain, helps with weight loss, treats constipation, boosts immunity, reduces anxiety, treats kidney disorders.

Leaf Lettuce:                                               

The most nutritious of all lettuce varieties, contains 7 of the 9 vitamins.

Parsley:                                 

Promotes optimal health, a rich source of anti-oxidant nutrients, promotes a healthy heart, protects against rheumatoid arthritis

Romaine Lettuce:                                      

Benefits include easy weight loss, high concentration of anti-oxidants, helps prevent bone loss, helps heal skin, can help reduce aging, boosts heartr health, strengthens digestive tract,  promotes muscle strength, lowerts risk of cancer, improves eye health.

Collard Greens:                                    

Contains substantial amounts of vitamin K (388% DV, rich source (20% or more DV) vitamin A, vitamin C, manganese, moderate amounts of calcium and vitamin B6. (100 gram serving)

So.....Eat up!  Enjoy!  I show you how.

Goji Berries

Goji Berries

About:

Goji berries or wolfberry is the fruit of either Lyciun barbarum or Lycium chinense, two closely related species of boxthorn or the nightshade family, which includes tomatoes and peppers.  Both species are native to Asia and have been long used in Asian cuisine. 

History:

Historically the plant has been harvested for thousands of years in Asia, particularly in China and Tibet.  It is mentioned in the ancient medical book, "Tractate for Herbs and Their Properties" claiming that goji berries can help restore lost body fluids, calm the soul, and rejuvenate the skin. 

The goji berry has been praised in Chinese literature particularly by the poet Liu Juncy from the Tan Dynasty.  In a poem he writes that the water surrounding goji berry shrubs may promote longevity.

Health Benefits:

 Even in a small serving goji berries are packed with nutrients, that can help promote optimal health.  The most well known benefits include;

• Optimal Weight Management - Goji berries contain high levels of fiber, which can help you feel fuller longer
• Healthy Vision - A recent study found goji berries contain zeaxanthan known for helping maintain healthy vision
• Increased Testosterone Levels - Goji berries may help increase men"s testosterone levels.  In an animal study researchers discovered the goji berries improved sperm quantity recovery of testosterone levels and improved sexual ability in mice.
• Diabetes Management - Researchers have discovered that goji berries contain hypoglycemic properties, which can benefit diabetes by helping control your blood sugar levels.
• Cancer Prevention - Researchers tested goji berry extracts on cancer cells and found out that they induce apoptosis on the cancer effectively stopping it from spreading further. 

Uses:

Goji berries are mainly added to soups and salads, but they can be consumed as a beverage,. in tea. or juice.  Goji berries can be used for sweet and savory dishes.  They can be used in place of raisins in cookies and oatmeal.

You can eat goji berries:

• Raw out of hand as a snack. Just use moderation.
• Juice - goji berries can be juiced 
• Tea - Add berries to a cup of warm water for 5 - 10 minutes until they are soft
• Smoothie - Soak berries for 10 minutes to soften before adding to your favorite smoothie
• Trail Mix - add to trail mix
• Soups and Salads - just add a handful

Caution:

Goji berries have been found to affect functioning of the pancreas and the production of insulin.  The reaction is the opposite to that caused by diabetic medication.  Diabetic patients must avoid taking goji berries. 

So..... Eat up!  Enjoy!  I show you how.

How to Roast Vegetables

How to Roast Vegetables:

My favorite wayt  to prepare vegetables is to roast them. 

Here's how:

1. Preheat oven to 400 degrees F.
2. Chop into pieces about 2 inches square
3. Toss chopped vegetables in olive oil
4. Spread evely over parchment paper covered baking sheet

 Roasting Times: 

Mushrooms

Summer Squash                           10 -15 minutes

Asparagus

Brussels Sprouts

Tomatoes                                      15 - 20 minutes

Bell Peppers

Onion

Eggplant                                      20 - 25 minuttes

Carrots

Cauliflower

Broccoli

Sweet Potatoes                           25 - 30 minutes

Butternut Squash

Potatoes

Beets                                         35 - 40 minutes

Best Beverage: Green Tea

Best Beverage: Green Tea:

About:

Green tea is a type of tea that is made from Camellian sinensis leaves that have not undergone the same withering and oxidation process used to make oolong teas and black teas. 

Green tea is loaded with antioxidants and nutrients that have powerful effects on the body.  Some believe it to be the healthiest beverage on the planet.  Its effects include improved brain function, fat loss, lower risk of cancer, and many other impressive benefits.

History:

The consumption of green tea has its legendary origin in China during the reign of Emperor Shennong.  A book written by Lu Yu in 600 - 900 AD(Tang Dynasty) is considered important in green tea history.  The Kissa Yojoki written by Zen priest Eisai in 1211 describes how drinking green tea may affect 5 vital organs, the shape of tea plants, flowers and leaves, and how to grow and process tea leaves.  

Healthe Benefits of Green Tea:

I.  Green tea contains bioactive compounds compounds that improve health.  It is loaded with polyphenol antioxidants including a catechin called EGCG.

II.  Compounds in green tea can improve brain function and make you smarter.  Green tea contains less caffeine than coffee but enough to produce an effect.  It also contains the amino acid L - theanine, which can work synergistically with caffeine to improve brain function. 

III.  Green tea increases fat burning and improves physical performance.  Green tea has been shown to boost the metabolic rate, and increase fat burning in the short term, although not all studies agree. 

IV.  Antioxidants in green tea may lower your risk of some kinds of cancer.  Multiple studies have shown that green tea drinkers have lower risk of various types of cancer including, breast cancer, prostate cancer, and colorectal cancer. 

V.  Green tea may protect your brain in old age , lowering your risk of Alzheimer's and Parkinson"s.  The bioactive compounds in green tea can have various protective effects on the brain.  They may reduce the risk of both Alzheimer's and Parkinson's , the 2 most common neurogenative disorders. 

VI.  Green tea can kill bacteria, which improves dental health and lowers your risk of infection.  The catechins in green tea may inhibit the growth of bacteria and some viruses.

VII.  Green tea may lower your risk of type 2 diabetes. 

VIII.  Green tea may reduce your risk of cardiovascular disease.  Green tea has been shown to lower LDL cholesterol as well as protect LDL particles from oxidation.  

IX.  Green tea can help you loose weight and lower your risk of obesity.  Some studies show that green tea leads to increased weight loss and may be particularly effective at reducing abdominal fat.

X.  Green tea may help you live longer.  Studies have shown that green tea drinkers are likely to live longer than non tea drinkers. 

So,  Drink up.  It's good for you !

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Jackfruit

Jackfruit:

About:

The Jackfruit (Artocarpus heterophylius), also known as a jack tree, fenne, jackfruit or sometimes simply "Jack" of "Jak" is a species of tree in the fig, mulberry and breadfruit family native to southwest India.  The jackfruit tree is well suited to tropical lowlands, a nd its fruit is the largest tree-borne fruit , reaching as much as 120 pounds.  

The ripe and the unripe fruits are used as are the seeds.  The jackfruit is a widely cultivated and popular food item throughout the tropical regions of the world.  it is the national fruit of Bangladesh and also of Sri Lanka,. and the state fruit of the Indian states of Kerola and Tamil Nadu.  Kerala is the largest producer of jackfruit in the world. 

Taste:

Ripe jackfruit is naturally sweet with subtle flavorings.  It can be used to make a variety of dishes including custards, cakes, or mixed with shaved ice.   Jackfruit has a distinctive sweet and fruity aroma.  The flavor is comparable to a combination of apple, pineapple, mango, and banana.  The seeds from ripe fruits are edible and are said to have a milky sweet taste often compared to Brazil nuts.   They may be boiled, baked, or roasted.  When roasted the flavor of the seeds is comparable to chestnuts.  Seeds are used as snacks (by boiling or fire roasting) or to make desserts.  

The flesh of the Jackfruit is starchy and fibrous and is a source of dietary fiber.  Some vegans think jackfruit tastes like pulled pork.

Nutrition:

One cup of sliced jackfruit provides:

Calories:  155

Carbs:  40 grams

Fiber:  3 grams

Protein:  3 grams

Vitamin A:  10% RDI

Vitamin C:  18% RDI

Riboflavin:  11% RDI

Magnesium:  15% RDI

Potassium:  14% RDI

Copper:  15% RDI

Manganese:  16% RDI

Health Benefits:

Jackfruit is rich in several types of  anti oxidants, which are likely responsible for the majority of its health benefits.  Jackfruit is quite healthy as it provides a moderate amount of calories, in addition to lots of fiber, vitamins, minerals, and antioxidants.  

Jackfruit has several properties that may help with blood sugar management.  It has a fairly low glycemic index (GI), which is a measure of how quickly your blood sugar rises after eating it.  This has been attributed to the fiber which slows digestion and helps prevent blood sugar spikes.  

The most abundant antioxidants in Jackfruit:

Vitamin C - which may help prevent the inflammation that can lead to chronic disease like heart disease and cancer.

Carotenoids - may help lower inflammation and reduce risk of chronic disease such as type II diabetes, and heart disease.

Flavanones - contain anti-inflammatory properties that may help lower blood sugar, blood pressure , cholesterol levels reducing the risk of type II diabetes and heart disease.

Immune health - contains vitamin A and C which may help prevent illness.  Helps reduce the risk of viral infection. 

How to Eat Jackfruit:

To prepare the Jackfruit to eat you will first want to slice it in half and remove the yellow fruit pods and seeds from the skin  and core,  You can do this with a knife or your hands.  The white fibrous part inside the jackfruit is incredible sticky so, you may want to wear gloves.
While it is technically a fruit, jackfruit has the consistency of chicken or pork.  It has a fairly neutral taste when young, so it takes on the taste of whatever sauce or seasoning  you pair it with.  When jackfruit is "young", 'green",  or unripe , it has a totally different consistency and usage than when it is ripe. Ripe jackfruit is eaten like any fresh fruit.

So..... Eat up!  Enjoy!  I show you how.

BBQ Pulled Jackfruit Sandwiches:

1 TBS olive oil 

1 shallot, minced

1 cup ketchup

1 TBS honey

1 TBS apple cider vinegar

1/2 tsp sweet paprika

1 TBS Worcestershire  sauce

1 tsp chili powder

one 10.6 ounce pkg plain jackfruit rinsed and drained, and broken up with a spatula

4 hamburger buns

In a large skillet heat the oil over medium high heat.  Add the shallots and saute' 3 minutes until softened.
Reduce the heat to low add the ketchup, honey, vinegar, paprika, Worcestershire sauce, and chili powder.  Stir for 3 minutes until well combined.  Add the jackfruit and heat through for 5 minutes. Transfer a quarter of the jackfruit to each bun and serve hot.

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Lychee Fruit

Lychee Fruit:

About:

The lychee is  a small evergreen tree, bearing small fleshy fruit.  The outside of the fruit is a covering of  pink - red roughly textured and inedible skin.  The inside is sweet flesh eaten in many different dessert dishes.  Since the perfume like flavor of the lychee  is lost in the process of canning, the fruit is usually eaten fresh.   The lychee is the sole member of the genus Litchi in the Soapberry family, Sapindaceace.

History:    

The lychee tree is a tropical tree native to Guangdong and Fujian provinces of China where cultivation is documented from 1059 A.D.  China is the main producer of lychees followed by India, other countries in Southeast Asia,  the Indian subcontinent, and South Africa  produce lychees, but lychees are grown in tropical climates worldwide.

My Story:

I did not have any experience with lychee fruit while in the produce department.  The first time I ever saw lychee fruit was when my daughter brought over a bag full from her future mother in  law's yard.  They were easy to peal and deliciously sweet.  When I found out all the health benefits of lychee fruit, I was hooked.

Health Benefits:

Lychees contain the following health benefits:

• Disease -Fighting Flavonoids - Lychees contain quercetin, a powerful antioxidant with anti-inflammatory properties, cancer fighting heart healthy kaempherol and more. 
• Antioxidant Protection - Lychees are rich in antioxidant vitamin C with more than 100 % of the RDA of vitamin C in one cup.
• Heart Health - The flavonoids, fiber, and antioxidants in lychee may support heart health.
• Blood Regulation - The nutrients in lychee including magnesium, copper, iron, vitamin C, manganese, and folate are required fora blood circulation and formation.
• Rutin - Lychees have one of the highest concentrations of polyphenols among fruits.  Among them is rutin, a bioflavonoid known to strengthen blood vessels,
• Anti-inflammatory Benefits - Flavonoid rich lychee fruit extract has been found to suppress inflammation and tissue damage caused by high-intensity exercise training and researchers believe may even be used to treat inflammatory diseases.
• Vitamin C - One of the most prominent nutrients in lychee is vitamin C which has many functions in the human body including acting as an essential cofactor in enzygmatic reactions.  Vitamibn C has been found to play a role in preventing the common cold, cancer, osteoarthritis, age-related macular degeneration, asthma and more.
• Mitochondrial Health -  Lychee pulp contains large amounts of phenolic compounds and exhibits antioxidant activities,  In an animal study lychee pulp phenols protected against stress-induced liver injury by modulating mitochondrial dysfunction.  The researchers concluded that lychee pulp may be a functional biofactor to mitigate oxidative stress.
• Anti-Viral Activity -  Certain proanthocyanidins in lychee seeds have shown powerful anti-viral activity including against coxsackie and herpes simplex virus.
• More Antioxidant Power than vitamin C, additional proantocyanidins in lychee seeds showed more potent antioxidant activity than vitamin C. 

Eating a Lychee:

1.  Choose a ripe lychee - a firm red fruit that gives a little when squeezed .

2.  Peel the end of the lychee to reveal the semi-translucent flesh.

3.  Squeeze to pop out the flesh or tear off the skin.  

4. Gently tear apart the flesh and pick out the glossy brown seed and discard it.  The seed is slightly        poisonous.

Ways to Eat Lychee:

1.  A Sweet Main Dish: Prepare lean beef, chicken, or pork with your favorite flavoring, and top with a lychee sauce made with lychee sauce made with lychees, golden raisins, and red onions.

2.  Combine fat free cream cheese, lychee pulp, chopped pecans, a hint of pineapple or orange juice, and shredded coconut.  It makes an appetizer served in lychee shells

3.  Top off your breakfast with sliced lychee.  They are great with pancakes, waffles, and crapes.  Add other fruit such as strawberries and pineapple for color and flavor.

4.  Make a jam by blending lychee pulp, lemon juice, pineapple juice, apple sauce, and a little cinnamon and sugar.

5.  Chopped lychees make a great topping for any salad,

So..... Eat up.  Enjoy.  I show you how. 

Lychee Lime Lassi (Yogurt Drink)

1 cup yogurt (Lemon - lime)

1/2 TBS honey

1/2 cup seeded and chopped lychees 

6 ice cubes

Juice of 1 fresh lime 

1/4 tsp ground cardamom

Blend all ingredients in a blender until smooth and frothy.  Enjoy !

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Dragon Fruit

Dragon Fruit:

About:

A pitaya or pitgahaya is the fruit of several cactus species indigenous to the Americas.  Pitaya usually refers to the fruit of the genus Stenocereus , while pitahaya also called "Dragon Fruit" refers to the genus Hylocereus.  

Sweet pitahayas come in 3 types all with leathery, slightly leafy skin. 

• Hylocereus undatus: white-fleshed pitahaya has a pink skinned fruit with a white flesh.  This is the most commonly seen dragon fruit.
• Hylocereus costarecenus, red fleshed pitahaya has red skinned fruit and red flesh
• Hylocereus megalanthis has yellow skinned fruit with white flesh.

The dragon fruit's texture is sometimes likened to that of a kiwi fruit because of the black crunchy seeds.  The flesh is mildly sweet and low in calories.  The seeds have a nutty taste and are rich in lipids.  The taste of the dragon fruit has been describes as a bit like a cross between a kiwi fruit and a pear.  The dragon fruit can be eaten and is also used to flavor and color juices and alcoholic beverages.  The flowers can be eaten or steeped to make a tea

History:

Pitahaya, producing a cacti of the genus Hylocereus, is originally native to a region including Mexico, Guatemala, Costa Rica, and El Salvador and were transplanted to Central America probably by seed dispersal over centuries by European explorers in the 16th century.  The dragon fruit is also cultivated in Southeast Asia, the Caribbean, Australia and throughout tropical and subtropical areas around the world.

Nutrition:

The dragon fruit contains around 60 calories each and is rich in vitamin C, B1, B2, and B3 also containing minerals such as iron, calcium, and phosphorus.   Dragon fruit is an excellent source of monounsaturated fats, helping the heart stay is great condition.   The dragon fruit is high in fiber and can help regulate diabetes by supressi8ng sugar level spikes.   It also has active antioxidants to rid the body of free radicals and cancer producing properties. 

Health Benefits:

Dragon fruit contains a number of phytonutrients and is also loaded with antioxidants.   A phytochemical called "captin" is present in dragon fruit.  Captin is typically used in medicines that may help alleviate heart problems.  Other known benefits of dragon fruit include boosting the immune system, promoting quicker recovery from wounds and bruises, and reducing the risk of respiratory problems..  

Eating dragon fruit may help the body maintain its normal function by eliminating toxic heavy metals and improving eyesight.  Lycopene in dragon fruit w, which gives it its red color has been linked with lower prostate cancer risk.  Seed extracts from dragon fruit are high in polyunsaturated fats (omega 3, and omega 6 fatty acids)that may help reduce triglyceride levels and lower the risk of cardio-vascular disorders.

Moderation should be used, however, in consuming dragon fruit because it contains fructose , a type of sugar that may be harmful to your health if consumed in excess. 

Season:

Dragon fruit can be found year round though the season peeks in summer and lasts into early autumn.

How to Prepare Dragon Fruit to Eat:

1. Place the dragon fruit on a clean cutting board
2. Cut the fruit straight down the middle with a sharp knife
3. The fruit is then separated into 2 sections  and a spoon is used around the circumference to separate the flesh from the skin

So..... Eat up !  Enjoy !  I'll show you how.

Dragon Fruit Smoothie Bowl:

2 cups frozen dragon fruit cubes

1/3 cup plain Greek yogurt

1 banana

In a blender liquefy the ingredients.  Serve into 2 bowls (one can be frozen and kept for later).  Add the topping of your choice and enjoy.

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