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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Sunflower Seeds

Sunflower Seeds:

About:

The sunflower seed is the fruit of the sunflower (Helianthus anuus).  There are 3 types of commonly used sunflower seeds: linoleic (most common), high oleic, and NuSun (developed for sunflower oil. 

The world's production of sunflower seeds is led by Ukraine with 24% and Russia 21% of the world's total production.  China, Romania, and Argentina also contribute significant volumes. 

History:

According to the National Sunflower Association sunflowers are native to North America.  There is evidence that sunflowers were cultivated by native Americans since 3000B.C.   Sunflower seeds were discovered and taken to Europe and from there spread to Russia where they were first commercialized as a crop and harvested for their oil.  During the late 1800's they were brought  back to North America where they are popular for their oil, seeds, and as a beautiful addition to a garden.  

My Story:

My first memory of sunflower seeds was in shells in vending machines, where for a penny you could get a handful.  Later I remember my mother buying shelled sunflower seeds in a jar.  She kept up nutrition and would often buy a new food that had high nutritional value that she had read about.   I don't remember stocking sunflower seeds in the produce department.  They were kept in packages and jar in the grocery department of the supermarket. 

Nutrition:

Sunflower seeds are an excellent source of vitamin E and a very good source of copper and vitamin B1.  In addition sunflower seeds are a good source manganese, selenium, phosphorus, magnesium, vitamin B6, folate and niacin.

Sunflower seeds, like nearly all types of nuts and seeds provide a healthy source of essential fatty acids in the form of linoleic acid.  Sunflower seeds are an excellent source of fiber, amino acids (especially tryptophan) which make up the building blocks of proteins, B vitamins, phytosterols and more.

A 1/4 cup serving of sunflower seeds provides:

180 calories, 16 grams of fat, 6 grams of protein and 4 grams of fiber

RDA's:

82% of vitamin E

70% of copper

43% vitamin B1 (thiamine)

34% of manganese

34% of selenium

33% of phosphorus

28% of magnesium

28% of vitamin B6

20% of folate

18% of vitamin B3

Health Benefits:

High in vitamin E, the body's primary fat soluble antioxidant.  Vitamin E travels throughout the body and neutralizes free radicals that would damage fat containing structures and molecules.  E has significant anti-inflammatory effects that result in the reduction of symptoms of asthma, osteoarthritis, and rheumatoid arthritis.  Vitamin E has also been shown to reduce the risk of colon cancer, decrease the severity and frequency of hot flashes in menopausal women, and reduce the development of diabetic complications.  Vitamin E also helps in the prevention of cardiovascular disease. 

Phytosterols found in sunflower seeds are believed to reduce blood levels of cholesterol.  Sunflower seeds also contain cardio protective fiber.

Sunflower seeds are a good source of magnesium , which has been demonstrated to help reduce the severity of asthma, lower high blood pressure and prevent migraine headaches., as well as  reducing the risk of heart attack and stroke. 

Selenium in sunflower seeds is a trace mineral that is of fundamental importance to human health.  Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells and to induce their apoptosis, the self destruct sequence the body uses to eliminate worn out or abnormal cells.

Uses:

Sunflower seeds are more commonly eaten as a snack than as part of a meal.  They can also be used as garnishes or ingredients in various recipes.  The seeds may be sold as in-shell seeds as dehulled kernels.  When in-shell seeds are processed .  They are first dried.  afterward they may be roasted or dusted with salt or flour for preservation of flavor.  in-shell sunflower seeds are particularly popular in the Mediterranean, Eastern European  and Asian countries where they can be bought freshly roasted and are commonly consumed as street food, the hull being cracked open witah the teeth and spit out.  In-shell sunflower seeds are also commonly eaten by baseball players as an alternative to chewing tobacco. 

Sunflower oil has become popular over the p ast few decades.  The oil is typically extracted by applying great pressure to the sunflower seeds and collecting the oil.

Selecting and Storing:  

Sunflower seeds are sold either shelled or unshelled and are generally available in prepackaged containers as well as bulk bins.  As with any bulk bin product, make sure the bins are kept covered and that the store has a good turnover to insure maximum freshness.  Once at home store in the refrigerator to retard oil in sunflower seeds from becoming rancid.

Ways to Eat Sunflower Seeds:

• Add the seeds to homemade veggie burgers, meatballs, or meatloaves
• Toss some seeds onto a salad or  use sunflower seed butter in a homemade sauce
• Try adding them to tuna or salmon salad since they add a nice crunch and texture
• Add some sunflower seed butter to your oatmeal in the morning, spread it on your sprouted grain toast instead of peanut butter, or add a tablespoon to your favorite healthy smoothie recipe
• Add the seeds to any baked goods you make, including grain=free muffins, breads, and scones
• Use ground sunflower seeds in place of chia seeds in any recipe, or sunflower butter in place of another nut butter

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

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