Passion fruit, otherwise known as Passiflora edulis, has recently become a trend among those who are health-conscious.
Despite its small size, this tropical delicacy packs an abundance of daily nourishment with vitamins and antioxidants that offer plenty of advantageous qualities for your body.
In this article, you'll discover the multiple benefits of passion fruit and how to use it in various forms.
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📖 Types of Passion Fruit
Passion fruit has two main varieties: yellow and purple. The most straightforward way to distinguish them is by their skin color - the former has a bright yellow exterior, while the latter appears dark purple.
Additionally, it's typical for the yellow passion fruits to be slightly bigger than its vibrant counterparts.
If you're looking for a juicy, flavorful tropical fruit that grows in many regions of the world, passion fruit should be at the top of your list. This popular variety comes with multiple varieties ranging from different sizes and shapes to unique colors.
The outer shell is hard and brightly colored - once opened up, you'll find its tart yet sweet center filled with seeds! Passion fruits are part of the Passiflora family and are found in both subtropical and tropical climates around the globe.
1. Purple Passion Fruit (Passiflora Edulis):
This particular variation of the fruit is deep purple when ready for harvest and has a heavenly balance between sweet and tart. It can be used in an array of recipes, from desserts to cocktails or even salads.
2. Yellow Passion Fruit
The ripe yellow skin of this variety of passion fruit illuminates with a brightness that demands attention.
Yellow passion fruits are slightly bigger than the purple version and have an extremely sweet taste with an almost nonexistent hint of tartness. Incorporate it into juice or top-off cocktails for captivating garnishes!
3. Giant Granadilla (Passiflora Quadrangularis)
Boasting an impressive 8-inch diameter, this is the most voluminous type of passion fruit. With its greenish-yellow exterior and slightly sweet taste, it's no surprise that people use succulent flesh to make juice or as a component in desserts.
4. Sweet Granadilla (Passiflora Ligularis):
Grenadilla is what this particular variety of fruit is referred to. It has a greenish-yellow hue when ripe, and its distinctive sweet yet tart flavor makes it perfect for use in jams, desserts, and juices.
5. Banana Passion Fruit (Passiflora Mollissima)
With its elongated and slender form, the yellow-green skin of this fruit gives it a charming, unique look. Its alluring sweetness with subtle hints of banana makes for an ideal ingredient in juice or topping for sweet treats.
6. Red Passion Fruit (Passiflora Vitifolia)
Red Passion Fruit (Passiflora vitifolia): When ripe, this juicy fruit has a vivid red hue. Its flavor is deliciously sweet and tart, making it an ideal ingredient in desserts and cocktails alike.
👨🏻🍳 What Does Passion Fruit Taste Like?
This fresh food has a unique and distinct flavor that is difficult to describe.
It's often described as tart, tangy, and slightly sweet with a hint of floral or musky notes.
The pulp of the fruit has a gelatinous texture with small edible seeds that add a crunch to the fruit. Some people also describe the taste as similar to a combination of kiwi, guava, and pineapple.
The flavor of passion fruit can vary depending on the variety, ripeness, and growing conditions.
Nutrition of Passion Fruit | Chart
Passion fruit is an excellent source of dietary fiber, vitamin C, and provitamin A.
|Nutrient||Amount per 100g|
|Vitamin A||64% DV|
|Vitamin C||70% DV|
Note: DV stands for Daily Value, which is the recommended daily amount of a nutrient for an average adult based on a 2,000-calorie diet.
Carotenoids are plant compounds that act as antioxidants and have been linked to a reduced risk of chronic diseases such as cancer and heart disease.
Polyphenols are antioxidants that help protect against inflammation, which can contribute to chronic diseases such as arthritis, diabetes, and heart disease.
🍽 How To Eat Passion Fruit
To eat this tropical fruit, you need to slice or rip open the rind to expose the colorful, juicy flesh and seeds. The seeds are edible, so you can eat them together with the flesh and juice.
The white film separating the rind from the flesh is edible, but most people don’t eat it as it's very bitter.
When purchasing, look for fruits that are plump, slightly wrinkly, and have a bright, vibrant color.
A ripe passion fruit will be slightly soft to the touch and have a strong aroma. If it is still unripe, let it ripen at room temperature for a few days until it becomes slightly wrinkly.
📋 Recipe Ideas
Many people enjoy raw fruit and eat it straight out of the rind. Some of the more popular ways to use passion fruit include:
- Drinks: To make passion fruit juice, squeeze through a sieve to make juice, which can be added to cocktails or used to make a cordial to flavor water.
- Desserts: It’s often used as a topping or flavoring for cakes and desserts like cheesecake or mousse. Passion fruit puree can also make ice cream, sorbet, or frozen yogurt.
- Salads: Passion fruit can add a crunchy texture and sweet flavor to salads. Try it in a chickpea tomato salad or a simple citrus salad. Passion fruit juice makes for an excellent vinaigrette.
- Yogurt: Mix it with natural yogurt to make a delicious and healthy snack.
- Dressings: Use passion fruit puree or juice to make a flavorful salad dressing or marinade.
- Baked Custard: Rich, creamy custard as it delivers a sensational medley of tastes and textures, making this delightful dessert an unforgettable culinary experience.
Potential Downsides of Passion Fruit
While it is generally safe to eat passion fruit, some people may have an allergic reaction to it, especially those with a latex allergy.
While passion fruit is perfectly safe to eat for most people, there are some potential downsides to consider.
Cyanogenic Glycosides in Passion Fruit Skin
The purple passion fruit skin may also contain chemicals called cyanogenic glycosides. These can combine with enzymes to form the poison cyanide and are potentially poisonous in large amounts.
However, the fruit’s hard outer skin isn’t usually eaten and is generally considered inedible.
To be safe, it is important to wash the passion fruit thoroughly before slicing it open. Use clean water and scrub the fruit gently with a brush to remove any dirt or debris.
If you plan to use the passion fruit in a recipe, make sure to remove the skin completely and discard it.
Passion Fruit 101 Summary
Passion fruit is a globally cultivated tropical treat that captures both the eye and taste buds.
It comes in various shapes, sizes, and colors - however, the two most common are purple Passiflora edulis and yellow Passiflora flavicarpa varietals. With its hard exterior hiding an inviting tart center full of seeds - passion fruit will undoubtedly leave you wanting more!
Purple passion fruit is also a great addition to fruit bowls, adding a tart and juicy flavor to a mix of other tropical fruits like mangoes, pineapples, and papayas. It can be eaten independently or used to create delicious desserts like passion fruit mousse or cheesecake.
For those who prefer savory dishes, passion fruit can also be used to create a variety of flavorful dressings for salads.
One example is a chickpea tomato salad with a passion fruit vinaigrette, which combines the sweetness of the fruit with tangy vinegar and the heartiness of chickpeas.
Passion fruit can also be used to create unique and refreshing drinks. To make passion, fruit juice can be extracted by slicing the fruit in half, removing the seeds, and sieving the juice. It can then be used to make cocktails, mixed with other juices for a tropical punch, or simply enjoyed on its own.
If you have a passion for passion fruit, there are many ways to enjoy it beyond just eating the fresh fruit. Frozen puree or passion fruit pulp can be used to make smoothies, sorbets, and other frozen treats.
Passion fruit puree can also be added to cakes, muffins, and other baked goods for a burst of tropical flavor.
In addition to its delicious taste, passion fruit also has numerous proven benefits. It is rich in antioxidants, fiber, and vitamins like vitamin C and provitamin A. These nutrients can help boost the immune system, support healthy aging, and reduce the risk of chronic diseases like heart disease and diabetes.
Passion fruit seeds are also rich in piceatannol, a polyphenol that may improve insulin sensitivity in men with excess weight, potentially reducing type 2 diabetes risk when taken as a supplement.
Plus, the fruit's high fiber content can help improve gut performance and prevent constipation.