Antioxidant Rich Tropical Delights

© Gary Tamin; www.sxc.hu

Grocery stores today carry a number of fruits that you may have never seen or heard of before. From acai to guava to papaya, they are healthy and tasty fruits. Read on to see how to enjoy these vitamin-rich tropical fruits, and discover why they are good for you, with these quick tips

Kiwi Fruit
Kiwi fruits are egg shaped fruits grown on a vine. They are known for their fuzzy brown skin and sweet tart flesh. Kiwis provide just 70 calories, and are a great source of potassium and fiber, with twice the vitamin C of an orange. Peel with a vegetable peeler (though the skin is edible) and enjoy the delicious green or golden flesh and tiny, edible seeds. Use kiwis in salads, smoothies, juices, or top a low fat yogurt.

Passion fruit
Passion fruit is an egg shaped and may come in purple, red or yellow in color. These fruits are also highly fragrant. Passion fruit is rich in vitamins A and C, potassium, and fiber providing just 16 calories per fruit. Tasting a lot like guava, enjoy the passion fruit sliced in half, scooping out the seedy pulp. Serve it in fruit salads, or with chicken, pork, or fish. Strain the pulp and use it in juices, cocktails, desserts, and sauces.

Star Fruit (Carambola)
Star fruit is typically grown in Southeast Asia. It is a waxy, golden-yellow fruit tasting of citrus, apple, and plum. Each star fruit provides just 40 calories and is a great source of vitamin C. Wash, slice, and eat the entire star-shaped treat — there is no need to peel or seed it. Add it to salads, savory dishes or use as a garnish. Because it contains kidney stone-forming oxalic acid, people with kidney problems should NOT eat star fruit.

Acai Berries
Acai berries stem from a palm tree in the rainforest of Brazil.  Acai berries are tiny, dark, round fruits and are about the size of a blueberry. The seed is inedible and it tastes like chocolate and wild berries. Acai is enjoyed mostly as juice in health drinks and smoothies or dried and mixed with granola. Acai is rich in anthocyanins and essential fatty acids both provide many health benefits.

Mango
Mangoes hail from Southeast Asia. Mangoes are packed with antioxidant vitamins A and C, potassium and fiber. Just peel away the skin, cut away the large seed, and enjoy the rich, orange flesh, bursting with a sweet, tropical taste. Available fresh, frozen, or dried, versatile mangoes can be found in dishes from sweet to savory.

Papaya
The pear-shaped papaya is native to Central America and has soft, buttery flesh with peppery, edible seeds. This sweet, musky fruit can be as big as 20 inches but is typically about 7 inches long, with 118 calories, lots of vitamin C, and a good source of folate and potassium. Papaya contains the enzyme papain, used in meat tenderizers and useful in protein digestion. Enjoy papayas fresh or baked, with a squeeze of lemon or lime.

Pomegranate
Pomegranate is loaded with antioxidants and fiber. This deep red fruit is filled with jewel-toned seeds held in place with a spongy membrane. Only the seeds – sweet tart and crunchy – are edible. Squeeze for ruby red juice or eat the seeds plain, with fruits, on salads, or atop low-fat yogurt and desserts. One half cup has 80 calories.

Guava
Juicy, sweet, and acidic, the guava’s taste is reminiscent of strawberries and pears. The edible rind may be white, yellow, pink, or red and may be seedless or filled with pale, edible seeds. Round, oval, or pear-shaped, guavas tend to be 2-4 inches long and are an excellent source of vitamin C. Also containing vitamin A, fiber, potassium and phosphorus, guava can be used in juices, jams, and desserts.