Exotic fruits

Some of the exotic fruits are more familiar to us than others, but all have the characteristic of not originating from the Iberian Peninsula and although we are increasingly able to find them more easily a few years ago, we hardly saw them in greengrocers and supermarkets. Exotic fruits may seem more or less strange to us but

• It is worth taking advantage of the nutritional properties and delicious flavor of these fruits, which now that it is easier to find them in our markets.
• Mango and papaya stand out for their contribution in carotenoids, an antioxidant precursor of vitamin A.
• Lychee or Chinese orange are versatile and delicious when consumed, alone or with them.

MANGO

It is one of the main exponents of what we call exotic fruits. Colorful, tasty, it binds well with different preparations and provides a good amount of interesting nutrients. Its skin goes from green to orange through yellow tones and its pulp is mainly orange. It is a fruit rich in carotenoids, that is, precursors of vitamin A. It provides between 55 and 60 Kcal per 100 g, its largest component is water and it provides us with 12-14% of sugars and 2-3 g of fiber. . Its protein and fat content is negligible and the amount of potassium and carotenoids relevant. The pulp is fleshy and unlike any other fruit, although comparable to peaches and nectarines.

We can consume it in salads, as an accompaniment to meat dishes, in cream or for dessert. It is not difficult to acquire, and it is important to consume it at its point of maturity so that it is not too hard or splintered and we can enjoy its fragrant aroma.

Recipe suggestion: Mango salad with avocado, ham and buffalo.

COCONUT

It is an exotic fruit but very introduced in our society. In addition to finding it at fairs, already chopped and ready to eat, it is not strange to find it in neighborhood greengrocers. It is a peculiar fruit, not only for its appearance but also for its nutritional composition. Unlike most fruits, which are very rich in water and sugars, coconut is fatter, it contains around 35% fat, mostly saturated, which means that 100 g of this fruit provide us with 350 Kcal. On the other hand, it provides us with enough fiber, 9-10 g per 100 g, while both sugars and proteins are below 6%. of all already known, it is a fruit rich in iron, potassium and also in calories.

It can be consumed in a multitude of dishes, and in fact, although it is usually eaten here for dessert, Thai cuisine often uses it in main dishes. From we can use the fresh chopped or grated coconut, from its interior or the coconut milk that contains the crushed pulp.

Recipe suggestion: Pumpkin and coconut cream with crispy leek.

PAPAYA

A few years ago it was much more difficult to acquire but today many greengrocers have it. With its tender pulp and mild flavor, papaya can be an excellent dessert, snack or appetizer. It is consumed raw, as fresh fruit, in shakes, smoothies, elaborate desserts and pastries. It is a very low calorie fruit, it contains around 32 Kcal per 100 g, this is partly due to the fact that it is very watery, almost 90% of papaya is water. On the other hand, it provides about 7 grams of sugar and 2 of fiber per 100 g of fruit. It contains potassium and carotenoids, although less than mango and also vitamin C. It has the property of containing enzymes that can facilitate digestion. There is a variety called papayón, much larger than papaya.

Recipe suggestion: Papaya mousse with raspberries and mint.

KUMQUAT OR CHINESE ORANGE

Kumquat is a citrus fruit, which is why it is also known as Chinese orange. It is rich in sugars, vitamin C and carotenoids, due to its composition it has antioxidant properties. It can be eaten fresh like any other citrus fruit, but as its flavor is intense and bitter, it is especially suitable for making jams, alone or with blood orange, for example. In addition, it is consumed with the skin, since unlike the rest of citrus fruits, it is sweet and its pulp bitter and acidic. It is ideal for preparing desserts, smoothies, sorbets, cakes, but it can also be consumed with salads or with meat or fish that it will flavor in a special way.

Recipe suggestion: Baked cod with wild asparagus and kumquat jam.

LITCHI

Many associate it with the Chinese restaurant dessert and it is highly appreciated in its gastronomy, despite being originally from the Philippines. Its caloric intake is low since 100 g of lychees provide about 36 Kcal that come mainly from sugars (8.9 g per 100 g). They contain little fiber to be a fruit, since it represents less than 1% of its composition. Regarding micronutrients, they provide us with potassium, magnesium, vitamin C and folic acid. The lychees are small, soft and sweet and very easy to combine with other fruits, which means that we can consume them alone and in fruit salads or fruit salads. In Spain it is not usually difficult to acquire them as they are mainly sold canned. They have a texture similar to grapes and a faint aroma that may be reminiscent of roses.

Recipe suggestion: Gelled litchi flan with wild strawberry coulis.

ALQUEJENJE or PHISALYS

The alquejenje belongs to the Phisalys family, of which not all varieties are edible. It is a watery fruit, although rich in sugars, it contains provitamin A and to a lesser extent vitamin C and group B vitamins. It also contains tannins that give it a certain astringency. They are often used in confectionery to decorate cakes, as they give an interesting aesthetic and a change in color and texture in chocolate cakes that make them very appetizing.

They are delicious, similar to blueberries, but with a more acid flavor.

Recipe suggestion: Shortbread with cheese and phisalys.

With the insurances of and through the teCuidamos program, you will be able to make inquiries about food and obtain a response from a team of specialists on any questions related to diet, both for adults and children.