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!
⬇️ Table of Contents
📖 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 counterpart.
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 found in both subtropical and tropical climates around the globe.
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!
Yellow Passion Fruit (Passiflora flavicarpa)
The ripe yellow skin of this variety of passion fruit illuminates with a brightness that demands attention.
This type is slightly bigger than the purple version and has an extremely sweet taste with an almost nonexistent hint of tartness. Incorporate it into juice or top off cocktails for captivating garnishes!
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.
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, as well as juices.
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.
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.
Nutritional Value
Passion fruit is an excellent source of dietary fiber, vitamin C, and provitamin A.
Chart On The Health Nutrition of Passion Fruit
| Nutrient | Amount per 100g |
|---|---|
| Calories | 97 |
| Total Fat | 0.7g |
| Sodium | 28mg |
| Potassium | 348mg |
| Total Carbohydrates | 23g |
| Dietary Fiber | 10g |
| Sugars | 11g |
| Protein | 2.2g |
| Vitamin A | 64% DV |
| Vitamin C | 70% DV |
| Calcium | 1% DV |
| Iron | 4% 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
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 the fruit raw 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.
Health Benefits
There are many health benefits to explore, here's what you need to know:
Rich in Antioxidants
Passion fruits are rich in antioxidants that help protect the body against free radicals that can cause cellular damage. These antioxidants include vitamin C, beta-carotene, and more.
Polyphenols are plant compounds that have both anti-inflammatory and antioxidant effects.
One study found that passion fruit was richer in polyphenols than many other tropical fruits, such as banana, lychee, mango, papaya, and pineapple.
Good Source of Dietary Fiber
Passion fruit is an excellent source of dietary fiber, which is essential for maintaining a healthy digestive system.
Fiber helps prevent constipation and promotes regular bowel movements.
Soluble fiber in passion fruit can also help slow down the digestion of food, which can help prevent blood sugar spikes and is beneficial for people with diabetes.
Diets high in fiber are associated with a lower risk of heart disease, diabetes, and obesity.
Improve Insulin Sensitivity
Passion fruit seeds contain piceatannol, a polyphenol that may improve insulin sensitivity, which is beneficial for people with diabetes or those at risk of developing it.
One study found that taking a piceatannol supplement improved insulin sensitivity in overweight men, reducing their risk of developing type 2 diabetes.
Reduce Inflammation
Passion fruit peels are a powerhouse of antioxidants, and scientific research has found that taking passion fruit peel supplements could reduce inflammation in people with asthma or osteoarthritis.
One study even showed that taking a purple passion fruit peel supplement decreased symptoms associated with asthma such as wheezing, coughing, and breathlessness.
Additionally, another study revealed the profound effects of using an extract from the same kind of rind to alleviate joint pain and stiffness in patients suffering from knee osteoarthritis - making it not only beneficial but also potentially life-changing.
Potential Downsides of Passion Fruit
While 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.
Allergies to Passion Fruit
Passion fruit allergy is rare, but it does occur in some people. Those with a latex allergy appear to be most at risk of a passion fruit allergy.
This is because some of the plant proteins in the fruit have a structure similar to that of latex proteins, which can trigger an allergic reaction in some people.
Symptoms of passion fruit allergy include hives, itching, swelling of the lips, tongue, or throat, and difficulty breathing.
If you have a latex allergy or have experienced an allergic reaction to passion fruit in the past, it is best to avoid this fruit. If you suspect you may be allergic to passion fruit, seek medical advice before consuming it.
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 or 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 health 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 health and prevent constipation.
Conclusion
In conclusion, passion fruit is a unique and versatile tropical fruit that offers a delicious and nutritious addition to a healthy diet. From its juicy pulp to its crunchy seeds and flavorful peel, there are many ways to enjoy this fruit beyond just eating it fresh.
Whether added to drinks, desserts, or savory dishes, passion fruit is sure to add a tropical twist to any meal. So why not try incorporating passion fruit into your next recipe or fruit bowl and enjoy all the health benefits and delicious flavor it has to offer?
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