Food of the Month: Passion Fruit

Passion fruit is a purplish fruit that cracks open, containing crunchy seeds surrounded by a yellow, juicy pulp. While known as one of the most intensely scented of all fruits, this tropical fruit is also full of health benefits that make it an excellent addition to your diet. (Some cultures even believe if you eat this fruit, you'll fall in love with the next person you see!)

When eaten with the seeds, passion fruit provides a significant source of fiber. A cup of passion fruit with the pulp and seeds contains 24.5 grams of fiber - the equivalent of more than 4 cups of bran cereal! Passion fruit is also an excellent source of vitamin C to keep your immune system strong, and vitamin A, which boosts vision, fights infections and keeps your skin healthy.

Passion fruit can be prepared in a wide variety ways, but is popular as an ingredient in smoothies or juices and a great flavor additive to yogurt, salsas, salads and desserts. When eating it plain, slice it in half, and use a spoon to scoop out the seeds and fruit.

The following recipes can give you some creative ideas of how to enjoy passion fruit!

Nutritional Information

1 (18g)

• Calories: 17
• Fat: 0.1 g (0%)
• Cholesterol: 0 mg
• Sodium: 5 mg
• Potassium: 63 mg (1%)
• Total Carbohydrates: 4.2 g (1%)
• Dietary Fiber: 1.9 g (7%)
• Protein: 0.4 g (0%)
• Sugar: 2 g
• Vitamin A: 4%
• Vitamin C: 9%
• Calcium: 8%
• Magnesium: 14%
• Iron: 3%
• Vitamin B-6: 10%
• Vitamin D: 0%
• Vitamin B-12: 0%

Recipes

Ingredients

• 2 cups 1/2-inch cubes peeled mango
• 2 cups crushed ice
• 5 tablespoons strained passion fruit juice (from about 8 passion fruits; seeds discarded)
• 1/4 cup coconut water (such as Vita Coco)
• 1 teaspoon honey

Directions

1. Combine all ingredients in blender and process until smooth.

Ingredients

• 3 tablespoons passion fruit juice concentrate (frozen, thawed)
• 3 tablespoons shallots (minced)
• 4 teaspoons sherry wine vinegar
• 1 teaspoon dijon mustard
• 1 teaspoon coriander seeds (whole, coarsely cracked)
• 3 tablespoons olive oil
• 8 cups mixed salad greens (herb, about 4 ounces)
• 1 mango (large ripe, halved, pitted, peeled, sliced)
• 2 avocado (small, halved, pitted, peeled, sliced)

Directions

1. Whisk first 5 ingredients in small bowl to blend; gradually whisk in oil.
2. Season dressing generously with salt and pepper.
3. Toss salad mix in large bowl with 1/4 cup dressing.
4. Divide salad among 4 plates.
5. Tuck mango and avocado into salad.
6. Drizzle some of remaining dressing over mango and avocado.