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You must try Chico (Sapodilla) fruit

Latin Names: Manilkara Zapota, Achras sapota,

Family: Sapotaceae

Other names: Chicle tree, Zapotillo, Dilly, Nispero, Chico Zapote, Sapota, sapota, sapodilla, nose berry, sapodilla plum or chikoo sapotem, chikoo, ciku,

Varieties: Alano, Brown Sugar, Prolific, Russel, and Tikal.

Characteristics of Chico:

 

Chico is round (almost egsapodillag shaped) with a tapered end.   The diameter is 2-4 inches (5-10 cm) and its length is 2-2.5 inches. Its pulp ranges from yellow to brown and it is smooth and sometimes a little grainy in texture. The skin is papery or “scruffy”. There are usually 1-6 seeds which are black, sort of oval, with a little spike, and 3/4” or less long.

 

Taste and Culinary Uses of Sapodilla:

This fruit is aromatic, sweet and floral, and consequently it tastes sweet like brown sugar and maple syrup. The texture is similar to kiwi, juicy, gel-like and also granular. It can be eaten raw, in salads, sorbets, smoothies, juices, pancake batters, baked pies, etc. Moreover, in any of these culinary applications you can try adding a splash of lemon juice to enhance flavor.

Caution: the latex and tannins of unripe fruit may cause mouth ulcers, itchy throats, and difficulty breathing.

chico, sapodilla

 

Harvest and storage:

Chico is harvested about 6 months after flowering. To be sure it is ripe there are several clues. 1. The skin turns lighter brown and separates easily from stem (without oozing latex). 2. The color also changes from yellowish to brown. 3. You can scratch the fruit to make sure the skin is not green beneath the surface. 4. When it is ripe the skin yields to gentle thumb pressure.

A whole bunch of mature, unripe chicos can be cut and hung. Kept at room temperature the fruit will ripen in 5 – 10 days. Ripe fruit is good at room temperature for a few days. However, it will last longer  if refrigerated. Additionally, the frozen pulp stays good for a few weeks. When buying chicos in the store look for fruits that have smooth skin without bruises, cuts, cracks or wrinkles.

Shipping: Chico is durable if picked hard, can transport for a few days.

Health benefits:

Chico has 200 calories per cup or 100 g provides 83 calories. It is relatively high in Vitamin C (39.33%), Dietary Fiber (33.68%), Iron (24.13%), and Copper (23.00%).  Sapodilla is known to relieve stress, prevent colds, prevent anemia, reduce arthritis, and heal wounds (homeostatic qualities, it helps to stop the loss of blood). It is antiviral, anti-bacterial, anti-inflammatory, and an anti-parasitic agent. It is also a sedative used to relieve stress and anxiety. Chico contains significant amounts of folic acid,

Chico recipes from other sites:

Chikoo Melon Shake Recipe (http://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-chikoo.htm)

Ingredients:

  • 1 cup chopper chikoo
  • 1 cup chopped muskmelon
  • 3 tbsp sugar
  • 4 cups milk
  • ½ tsp cardamom powder
  • Ice cubes as required

Ciku Smoothie (http://tropicalfruitfarm.com.my/pdf/Sapodilla-Ciku-k.pdf)

  • 125 ml milk
  • 1 tbsp honey
  • 1 tsp brandy
  • 125 ml ciku pulp
  • 4 cups of ice.

Sapodilla growth patterns:

In general, chico seedlings bear fruit in 3 to 8 years, while grafted trees bear in 2 to 4 years. Although these are slow growing trees they may reach up to 100 feet tall. However, grafted chico varieties tend to be shorter in height. Generally speaking, they bear prolifically about 2 times per year and live 50-100 years.

Interesting Facts:

Wild sapodilla trees are known for the chicle (latex) that was was originally used as the base for chewing gum.

Resources:

  1. https://www.healthbenefitstimes.com/sapodilla/
  2. http://www.nutrition-and-you.com/sapodilla.html
  3. http://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-chikoo.htm
  4. http://www.ijrap.net/admin/php/uploads/1389_pdf.pdf
  5. http://tropicalfruitfarm.com.my/pdf/Sapodilla-Ciku-k.pdf
  6. http://www.healthbeckon.com/sapodilla-chikoo-benefits/
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Starfruit taste, culinary uses, health benefits and growing info

Information on starfruit

Latin Name and family:

The latin name of starfruit is Averrhoa Carambola, it is in the Oxalidaceae-Wood-Sorrel Family. Other names for starfruit are: Carambola, kambola, caramba, five corner

starfruit from the farm

Characteristics:

Starfruit ranges from about 2.5 to 6 in (6.35-15 cm) long and up to 3.5 (9 cm) wide, with 5 ribs so that it looks like star when cut crosswise, yellowish-green with high water content. The outside skin is waxy, green-orange-yellow. It has up to a dozen seeds 1/4 to 1/2 inches (6-12.5 mm) that a thin, flat and long. Sometimes there are no seeds.

 

Taste and Culinary Uses:

The fruit flesh is juicy/high water content, it is also crisp, and slightly yellow flesh when fully ripe. The sweetest varieties contain little more than 4% sugar. The fruit is most commonly, washed chopped (so it looks cool) and eaten as is, including the skin. Apart from that many people use them in fruit salads, smoothies, juice and as garnish. Many cultures use the fruit in other prepared cooking applications. many applications such as stews, curries, preserves, sherbets, cooking the green fruit or slightly under ripe fruit with various dishes, salted, stewed, pickles, relishes etc. The fruit juice has been used to remove iron rust stains. Here is a list of recipes of the Fairchild Botanical Gardens: http://www.virtualherbarium.org/tropicalfruit/carambola-recipes.html

Harvest and Storage:

This tropical fruit is tasty when picked ripe or fall to the ground ripe. The fruits naturally fall to the ground when fully ripe. For marketing, they should be handpicked when they are green with just a little yellow. Refrigeration after harvesting prolongs life, but can impede proper ripening.

Health benefits:

Starfruit is high in vitamin C, and has very high antioxidant qualities. (Fisheries, 2008). In Sri Lanka, India, Brazil and China the fruit is used to treat a variety of conditions including bleeding and halt hemorrhages, fevers, diarrhea, eye afflictions, kidney and bladder upsets and vomiting (Morton, 1987).

Contraindications:

Starfruit contains oxalic acid, avoid if you have kidney disease, kidney failure or are on dialysis, may interfere with some prescription medications.

Growth patterns:

Starfruit is tropical and sub-tropical, it grows up to 20-30 feet, (6-9 m). It thrives in any tropical low lands and bears from seed in as early as 3 years. Grafted trees will fruit in 10 months. It grows well in elevations up to 4,000 ft (1,200 m). Additionally, starfruit likes even distributions of rainfall throughout the year and does not tolerate flooding, thus it needs good drainage. They are relatively pest-free except for fruit flies.

If you enjoyed this article you may also be interested in: Rolliniamamey sapote or check out our page for info on tropical fruits and foods.

Resources:

  1. Permacopia Book II. D. Hunter Beyer Dr. Franklin Martin.
  2. Hawaiian Organic growing Guide, Shunyam Nirav. (1992)Oasis Maui inc.
  3. Morton, J.F.(1987). Fruits of warm climates. Miami, Florida, USA
  4. http://ntbg.org/plants/plant_details.php?plantid=1377
  5. .http://www.worldagroforestry.org/treedb/AFTPDFS/Averrhoa_carambola.PDF
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Mangosteen

Information on Mangosteen: the queen of fruit

Latin Name and family: (Garcinia Mangostana)

Other names: The queen of fruit

Characteristics:

The whole fruit is about the size of a small apple and the edible portion inside is about 1.5 to 2.5 inches diameter. The rind is about 1/4″ or 4 to 6 mm thick and soft when first harvested. Inside the rind there are about 4-8 segments. Some may be larger than others and contain a seed, but the smaller ones have no seeds or small underdeveloped seeds. The flesh of the mangosteen is the segments, which are pale, white and very soft. The segments, are similar to a clementine size and constitution.

mangosteen

Taste and Culinary Uses:

The taste may be compared to lychee, but it is sweeter and almost melts in the mouth. Mangosteen is being commercially produced into MANY MANY products, powders, vitamins, juice, etc. The mangosteen is best on its own. When they are freshly picked, they are easy to squeeze open, past the rind to the segments. Once they have sat a few days the rind starts to harden and to peel fruit it is best to use a small sharp knife should be used to cut past the rind showing off the pretty, luscious pieces.

Harvest and Storage:

The the developing fruit is white or very pale green and gradually turns red, then purple or a dark brown. Once picked, the mangosteen can be left at room temperature for several days. Storing it in the fridge can make the fruit last from 1-2 weeks. If you see white spots, bruises, or ruptures on on the dark purple/brown surface, the fruit has been compromised.

Health benefits:

Mangosteen is gaining A LOT of popularity lately for being a superfood with many health benefits. WebMD even has an entry for it! “Mangosteen is used for many conditions, but so far, there isn’t enough scientific evidence to determine whether or not it is effective for any of them.” Although there is scientific evidence growing as it gains popularity. In many health claims, not only the fruit but also the fruit juice, rind and bark are used. In Southeast Asia, the rind is traditionally used as a remedy for diarrhoea, dysentery and controlling fever (Fisheries, 2008).

It is also used for urinary tract infections, tuberculosis, menstrual disorders, cancer, osteoarthritis, gonorrhea, and dysentery. Additionally, as a preventative measure, it is used for stimulating the immune system and even improving mental health. WebMD also reports that some people apply mangosteen for eczema and there is evidence for mangosteen extract helping in the treatment of skin cancer (Wang, Shi, Zhang, & Sanderson, 2012).

Growth patterns:

No true varieties exist, although the fruit varies significantly depending on its environment. It is a fruit of the humid tropics, but it loves shade and is susceptible to sunburn on the leave and fruits. To some extent, the trees are considered “alternate bearing” meaning that a year of heavy fruiting is often followed by a much lighter harvest the following year. Seedling trees bear in 5-6 years, from flower to fruit it takes 5 months. The fruiting seasons changes with growing location but usually last about 4 to 10 weeks.

mangosteen katies tropical kitchen

Resources:

  1. Permacopia Book II. D. Hunter Beyer Dr. Franklin Martin.
  2. Hawaiian Organic growing Guide, Shunyam Nirav. (1992)Oasis Maui /inc
  3. http://www.mangosteen.com/Enjoyingthemangosteen.htm
  4. http://www.benefitsofmangosteen.net
  5. Wang, J. J., Shi, Q. H., Zhang, W., & Sanderson, B. J. (2012). Anti-skin cancer properties of phenolic-rich extract from the pericarp of mangosteen (Garcinia mangostana Linn.). Food Chem Toxicol, 50(9), 3004-3013. doi: 10.1016/j.fct.2012.06.003
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Taro Millet Veggie Burger

Taro or Kalo is a Hawaiian/Polynesian staple root crop. It can also be found in many places of the world. It is usually a light-medium purple in color, and has a starchy and uniquely earthy flavor. The corms (root balls), stems and leaves can all be eaten. All of these plant parts need to be cooked for a long period of time to prevent serious irritation: the leaves and stems need to be cooked for at least 45 minutes in pressure cooker, cooking the taro root or corm in a pot takes 3-4 x as long (see note  1 & 2).

Many traditional dishes made are with kalo. In Hawaiian culture the most popular are poi (a fermented mashed taro root) and kulolo (a dessert made of mostly taro and coconut milk). However, recently in tropical locales, restaurants and home cooks are developing their version of the taro burger. Maui Taro Burgers is the first large scale commercial source to make it into whole food and health food stores throughout the state of Hawaii. So I am on the mission to perfect my own taro burger recipe.

taro_banana_food_forest_feb_2017 Kalo planted in our food forest
large purple taro corm in groundPurple Taro corm in the ground

washed large taro corm

This recipe is still under construction. I’ve made it 2x now with similar delicious results. Please provide comments and helpful tips : )

Taro millet garden vegetable burger recipe

yield: 15-20 veggie patties

ingredients:

  • 3 cups cooked and mashed taro
  • 1 cup dry millet, cooked
  • 1 1/2 cups flour (e.x. spelt) for mixing in dough and another 1+ cup for dusting burgers (about 3 cups total, can make this gluten free if you use a comparable gluten free flour).
  • 2 eggs beaten
  • 1/2 onion, 2 stalks celery, 2 small carrots diced fine, 1/2 cup diced red pepper, 4 medium garlic cloves
  • handful chopped parsley and basil
  • 2 teaspoons salt
  • Black pepper to taste
  • 1-2 tablespoons non-gmo soy sauce or tamari
  • Several tablespoons of refined coconut oil

steps for cooking and preparing the taro/kalo

  1. Wash and peel kalo/taro, cut into large pieces (the size of palm is fine, 1-2 inch thick) and place in pressure cooker with water 1 inch covering the kalo.roughly chopped and peeled taro
  2. Bring to pressure (about 10 minutes on high), reduce heat to simmer  (low-medium) and cook about 45 minutes until soft
  3. let cool 2o minutes and then release pressure, once cool enough to handle drain water and mash either by hand, or by blender (I use an immersion blender for easy clean up and low waste).

steps for preparing veggie burger batter

  1. In the meantime, sauté onion, celery, carrots, red pepper in olive oil until soft. Once cooked add herbs and wilt. remove from heat
  2. In a bowl combine eggs,  1 cup flour, mashed taro, and sautéed veggies, add salt and pepper, and 1-2 tablespoons soy sauce (we use non-gmo, organic tamari).
  3. Fold in millet. At this point the batter will be loose. You can add in a little more flour if it is very very loose, but don’t over do it because you will dust them in a lot of flour in the next step. taro millet batter
  4. Pour about 1/2 cup of dusting flour onto plate. Plop a large spoonful of batter into pile of flour and cover it, then gently pick it up and toss in your hands to create a patty. Place immediately and carefully into hot pan with good amount of refined coconut oil. taro burger in flourtaro burger dusted in pan
  5. Add more flour to the dusting plate as necessary, and continue to add the patties to the pan.  Fry on medium (or medium to low heat) for about 5 minutes on each side. The outside will develop a nice, golden brown crust. After frying they may still be a little mushy inside. If you prefer them more firm you can transfer your batch to the oven. Bake on 300-350 degrees F for 30 or so minutes.taro millet burgers pan fry
  6. Cool and stack in-between wax paper for best storage results. You can freeze for a few months.

 

Notes:
  1. In general, the taro refers to the widely variable species named, Colocasia esculenta (i.e. edible in latin), which are grown primarily for its roots or corms, and then its leaves. Taro is related to ornamental plants like  Xanthosoma and Caladium, and is often mistaken for elephant ear. elephant ear has a similar leaf and root shape but the root grow more above ground and is skinner and the shape of the “heart” in the leaf is more disjointed. Elephant ear may have been considered a famine food as it needs to  be boiled for many hours before it is safe to eat.
  2. The irritant in uncooked taro is the result of calcium oxalate, tiny crystals of a natural pesticide.  This info is from http://everythingisscience.blogspot.com/2007/01/why-does-taro-make-your-throat-itch.html and http://www.molokaihealthguide.com/healthtalk/display.htm?id=34
  3. This is a picture of purple taro root keikis, or starts that can be used to replant the same variety of taro : ) purple_taro_keiki
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Banana Brownies

These banana brownies are a marriage between my oat flour banana bread recipe and chewy chocolate brownies. Bananas are so abundant here on Hawaii Island. They are also extremely versatile and especially great with chocolate. This recipe features coconut oil, maple syrup, and oat flour instead of wheat, butter, and refined sugar. It uses organic cocoa powder instead of processed chocolate chips. These are a guilt free dessert. Eat em up! Use a little less oat flour if you’ like them to come out more gooey than cake like, try substituting a different flour if you’d like a smoother brownie mouth feel.

Banana Brownie Recipe

Ingredients:

  • 1 cup liquid coconut oil
  • 3 cups mashed banana
  • 2 teaspoons vanilla2016-11-19-15-11-18
  • 4 eggs beaten
  • 1 2/3 cups oat flour (ground oatmeal)
  • 1/2 cup maple syrup
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1 1/3 cup cocoa powder
  • macadamia nuts for topping

Steps:

  1. Preheat oven to 350° F.
  2. Oil 9 x 11 baking pan
  3. mash and measure bananas. I use a immersion (stick)
    blender and
    its done in 30 seconds. You can leave some chunks if you want the banana chunk vibe
  4. in a bowl combine all the ingredients starting with the liquid (oil, eggs, maple syrup, vanilla, banana).
  5. Then add the dry ingredients (salt, baking powder, cocoa powder and oat flour)
  6. Mix well and pour into pan
  7. Top with optional chopped macadamia nuts.
  8. Bake in oven for 25 minutes.
  9. Serve warm or cool!

2016-11-19-15-10-35

 

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Grandpa Piasek’s sourdough bread

dont forget the egg wash grandpa
I’m writing to you from the Catskills New York where I am on vacation from Hawaii and spending a few days hanging at my momma’s house with Grandpa Piasek. Of course, without a warning this morning Grandpa began making sourdough bread.

I was able to squeeze this recipe out of him while he effortlessly mixed the ingredients together, shaped the bread and left it to rise. He truly makes it seem so EASY. It’s scary that probably 99% of people believe it is too hard or too much work to make your own bread.

This sourdough recipe is as exact as I could get from a 88 year old man who has been baking his whole life. Grandpa truly has the practice of just knowing when enough flour, water, yeast, rising, and baking is truly enough.

Grandpa’s sourdough bread recipe

yield:

4 small round loaves

special equipment:

kitchen aid type mixer with dough hook, parchment paper and baking sheets

Ingredients :

  • about 1-1.5 oz dried sourdough starter (granual) or make your own (a little water, flour, and a little yeast – thick soup until it doubles, add more flour until it doubles again ). Grandpa says that “the very best thing is to make your own starts – if you are in a commercial bakery it is hard to have the time but if you are at home there is plenty of time. it’s a 3 day procedure”
  • about 2 and 1/2 pounds of flour (5-6 cups flour total)
  • 1 heaping tablespoon of margarine or shortening or oil
  • 3 cups of filtered water – maybe a little bit more.
  • 5 ounces of wet yeast or 1 1/2 – 2 ounces dry yeast

Steps:

  1. add oil/shortening, starter, and wet yeast  in kitchen aid type mixer with dough hook.
    wet yeast picture
    this is a block of wet yeast

    the yeast mix

  2. Add about 5 cups of the flour
  3. Turn on the lowest setting slowly add water (2 1/2 to 3 cups) until dough comes together around hook and starts to become elastic.
  4. Continue to knead with dough hook, monitor and and add a little more flour as needed (up 1 one more cup). The dough should start looking smooth and elastic – about 10 minutes on slow. Add a little oil to bottom of the bowl to keep it from sticking. Transfer it to an oiled bowl
  5. As the bread is kneaded to heat the oven to 400 2016-09-26-10-29-23degrees F.
  6. Let rise for 20 minutes or so in bow
  7. Divide into 4 equal parts, shape into balls, knead/roll each part of dough lightly in circles until it forms a ball.
  8. Place on baking sheets lined with parchment paper and cover with (clean) kitchen towels.  Let rise again for another 30 minutes or so in a warm spot. If you want you can beat an egg and give it a light egg wash before baking
  9. Baking time (at 400 degree F) is typically 30-40 minutes but it depends on loaf size, preferences for soft versus crisp bread and individual oven variation.
  10. Enjoy fresh and warm preferably with Grandpa.

2016-09-26-13-09-25

 

 

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guava passionfruit green smoothie

This truly tropical guava passionfruit green smoothie recipe is thguava passionfruit green smoothiee perfect combination of sweet, sour, creamy and packed with healthy fat, fiber and vitamins. White guava and passionfruit (lilikoi) star in this smoothie – get more than half of your daily servings of fruits and veggies in this delicious smoothie.

guava passionfruit green smoothie recipe

Yield: About 6 cups

Ingredients:

  • 1 large head of lettuce
  • 4 stalks of celery
  • 1 medium avocado
  • 2 passionfruits (pulp only)
  • 1 large white guava (peel the first 1/4 inch and include the rest of the pulp) – you can use pink guava but it will probably effect the color of your green smoothie).
  • 2-3 medium apple bananas
  • 1-2 cups water
  • 5 ice cubes

Steps:

  1. Start with lettuce in the blender, then add celery and avocado and water
  2. Blend until incorporated.
  3. Then add passionfruit, guava, banana and ice.
  4. Blend for 50 seconds on high until the seeds from the passionfruit and guava are well broken up and smoothie is plenty smooth.

Makes about 6 cups, 1 serving is 2 cups, or 16oz.

green-guava-passion

 

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Coconut red pepper and squash soup

Smooth and savory, this recipe has the slightest sweetness from the rep pepper, carrot and squash and a tiny bit of texture from the fresh coconut. This coconut red pepper squash soup is packed with beta-carotene, vitamin A, and vitamin C, along with healthy fats from coconut and fiber from all the veggies.

This recipe features fresh coconut flesh, not the creamy coconut milk or the sweetened coconut flakes. Fresh coconut flesh. Coconuts come from the cocos nucifera palm and grow very well in tropical low-mid elevations. One tree can produce as up to 150 nuts per year. One medium size nut and its water can provide an average sized person with almost all of the daily required vitamins, minerals, and calories. Coconuts are truly a super food.

Coconuts have a lot of good fat, some carbohydrate, proteins and fiber. One 100g piece of mature coconut meat has: 354 Calories, 9 grams of fiber, 33.5 grams of total fat, 3.3 grams of protein and 15 grams of carbohydrates.  For example,  coconuts contain copper, calcium, iron, manganese, magnesium, and zinc, potassium. Furthermore, coconuts are also rich in B-vitamins: folates, riboflavin, niacin, thiamin, and pyridoxine. Additionally,  coconut contains Lauric acid, which increases good-HDL cholesterol and protect the arteries by preventing blood vessel blockages.

On our farm we already have 6 coconut palms fruiting and we are getting ready to plant 35 more dwarf coconut trees. Stayed tuned for many many future fresh coconut recipes.

Coconut red pepper squash soup recipe

Servings: 6, 8 ounce cups

Ingredients:

  • 1 small winter squash (about 2 cups cooked flesh)
  • 2 medium carrots
  • 2 stalks of celery
  • 1 large red pepper or several small ones
  • 1/2 onion
  • flesh of 1 young coconut (about 1/4 in thick) or 1/2 coconut
  • 6 cups of water
  • salt and pepper

Steps:

  1. Cook squash and remove about 2 cups of flesh
  2. Then, add squash and roughly chopped veggies (save coconut for last)
  3. Boil the soup until all veggies are tender, 20-30 minutes
  4. Let cool, add salt and pepper
  5. Once the soup is a bit cooler, add coconut and use immersion blender or regular blender.

1 serving is 8 oz, or 1 cup.

red-pepper-coconut-squash-soup

 

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Blueberry banana smoothie with chia seeds

This simple and creamy blueberry banana smoothie is packed with antioxidants, protein, fiber and healthy fats.  It is an excellent substitution for your afternoon cookie or candy bar. It is also a good mid-morning treat.

The blueberry banana smoothie recipe is great because it’s easy to keep all of the ingredients on hand. We buy buckets of Artisana raw organic coconut butter which last for 15-18 months from the date of manufacturing. Additionally, blueberries and bananas can be stored in your freezer, frozen blueberries are good for 6-8 months and bananas for 2-3 months. Dried chia seeds have a shelf life of 2-4 years.

I am featuring chia seeds in this recipe, but I actually use them almost daily in my green smoothies. We buy Nutiva organic chia seeds (120z) bags at Costco (several at a time). Mostly, I add them for extra fiber and protein. It’s ideal to soak the chia seeds in water for at least 10 minutes before blending. Soaking them helps to sprout the chia seed adding in their digestion making the nutrients more bioavailable.

Two tablespoons (or 1 ounce) of chia seeds has about 130 calories, 8 grams of fat, 11 grams of fiber (about 50% of daily recommended value for women), 5.5 grams of protein and no sugar. It also provides 18% of daily calcium, 27% of phosphorous, 30% manganese, and some potassium and copper.  Chia seeds have lots omega-3 fatty acids which help to increase HDL, the good cholesterol. The aid in weight-loss, with diabetes, digestion and detox.

Recipe for blueberry banana smoothie with chia seeds

Ingredients:

  • 1 cup fresh or frozen blueberries
  • 1 medium-large banana
  • 2 tablespoons coconut butter (we buy this in bulk and use it to replace milk in all dairy and non dairy recipes – Artisana Organic Raw Coconut Butter, 17 Pound)
  • 2 tablespoons chia seeds
  • 4+ cubes of ice
  • 1 and 1/2 cups water

Mix all ingredients in blender on high for two, 30 second intervals until very creamy and seeds are well incorporated. This smoothie has the best texture when consumed fresh but it will store for up to 2 days in the fridge.

blueberry banana smoothie with chia seeds and coconut butterblueberry bananan smoothie nutrition facts

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Mamey Sapote

Mamey Sapotemamey sapote cross section

Latin Name and family:

Pouteria sapote; Calocarpum mammosum; Sapotaceae (Sapote family) Originated in Central America.

Other names:

Mamey or zapote colorado in Costa Rica, also called zapote rojo and nispero.

Mamey Sapote Physical Characteristics:

Elongated fruit with tapering ends, (foot ball shaped), the mamey can be about 3-10 inches in length and 3 inches and 5 inches in width. Mamey can weigh up to 6 pounds. The skin is thin, papery or scruffy and brown and it wrinkles and loosens when fruit is ripe. It has smooth, soft and creamy flesh. The color varies a little from from a pink-red or somewhat salmon colored. The black seed (usually just 1 seed) is elliptical about 1-2 inches long. The seed often contains a little sprout when ripe.

Taste and Culinary Use:

The flesh is delicious as it is, mamey sapote has sweet, creamy, smooth, almost like caramel or pumpkin pie filling. Many people add the flesh to smoothies, sorbets, and ice cream. The kernel is boiled and roasted and used with cacao in making chocolates, making confections and mixed with other ingredients for nutritional beverages. You can get more creative. Below are a few sites with some recipes:

 Here are some recipes:

http://www.virtualherbarium.org/tropicalfruit/mamey_sapote-recipes.html

http://www.kumuainafarm.com/mamey-sapote-the-mother-of-all-fruits/

Nutrition:

Actual nutritional value will vary with variety and growing conditions. However, the following analysis closely approximates other analyses found. 100 g of fresh mamey (about 1/8 of a fruit) has 107 calories, 1.0 g protein, 0.3 g fat, 28 g carbohydrates, 1.4 g fiber, 86% water, 22 mg calcium, 14 mg phosphorus, 0.9 mg iron, 6 mg sodium, 226 mg potassium, 60 IU vitamin A, and 23 mg vitamin C.

Harvest and Storage:

Pick mamey sapote when completely mature. For example, one can tell this by scrapping/lightly puncturing the skin with fingernail. The green flesh means it’s immature, while red or pink flesh means it’s mature. Additionally, a red tint may also appear on the skin. With mamey, you can pick while firm, it then let it ripen/soften for an additional few days indoors. When kept indoors to ripen, make sure you are checking for when the mamey sapote becomes softer to touch and gives a little (like an avocado), and it starts to wrinkle just a little. If it is too soft or over ripe the fruit will start to brown or blacken (also like an avocado) and will taste a bit off. When it is frozen, mamey sapote may hold its texture well. The ripe fruit should last a few days in the refrigerator.

Health benefits:

22-49% the RDI of Vitamin C and 20% the RDI of Vitamin A (Morton, 1987). 10% the Daily Intake of Fiber (Fisheries, 2008). It was traditionally used to treat gastric ulcers and dysentery (Morton, 1987) .

Mamey sapote growth patterns:

Mamey sapote grows in low to mid elevations in Hawaii (up to 2000 feet elevation). The mamey sapote trees are evergreens. Seedling trees bear fruit in 7-10 years. Grafted plants may start bearing in 1-2 years. Mameys grow to 60-100 feet tall. Frequently, the fruit ripens year round but often peaks in the Summer. They loves hot humid tropics. It takes two years from when it flowers until the fruit is ripe. Mature trees may bear 200 to 600 fruit per year.

Most commercial growers say that pruning is important because the mamey sapote is a vigorous tree and pruning helps contain possible tree damage and to ease the harvest. Generally, it’s a good idea to fertilize the tree a few times a year. However, if given a good start, frequent enough watering and some mulch the tree will be likely to still bear a large amount of fruit. Some common cultivars of mamey sapote are Pantin, Florida and Magana.

Pests: Specific pest problems may occur in some locations, but the mamey is generally regarded as having few problems.

Toxins: The white latex is an irritant.

Resources:

  1. Permacopia Book II. D. Hunter Beyer Dr. Franklin Martin.
  2. Hawaiian Organic growing Guide, Shunyam Nirav. (1992)Oasis Maui /inc.
  3. Miami Culinary Tours http://www.miamiculinarytours.com/mamey-sapote/#sthash.eAELzd5k.KujiA2sm.dpbs
  4. http://www.virtualherbarium.org/tropicalfruit/mamey_sapote-recipes.html
  5. http://www.herbs2000.com/herbs/herbs_mamey_sapote.htm
  6. http://edis.ifas.ufl.edu/mg331
  7. http://www.rarefruitclub.org.au/Level2/Mamey.htm
  8. https://hort.purdue.edu/newcrop/morton/sapote_ars.html
  9. http://www.herbs2000.com/herbs/herbs_mamey_sapote.htm
  10. http://www.tfgsf.com/?page_id=556
  11. https://hort.purdue.edu/newcrop/morton/sapote_ars.html
  12. http://www.fairchildgarden.org/news-pressroom-media-center/articles/artmid/515/articleid/647
  13. http://www.kumuainafarm.com/mamey-sapote-the-mother-of-all-fruits/