It is one of the most restorative and healthy fruits that exist. Its phytoelements have immunostimulant and antioxidant properties.
Papaya is an exquisite tropical orange fruit with a taste very similar to that of a melon when ripe, sweet and fresh. And it contains a varied and complete nutritional profile, very interesting for health. Originally this fruit comes from Mexico, Central America and some parts of northern South America.
Currently it can be found in different parts of the world with a tropical or subtropical climate. In Spain it is grown in the south of the peninsula and in the Canary Islands.
In papaya, almost 90% is water. The rest is fiber and some simple carbohydrates, which provide us with immediate energy, to start the morning or before physical activity.
1. PUDDING, WITH CHIA, COCONUT AND ALMOND
Ingredients for 1 person
- 50 g chia seeds
- 150 g papaya
- 250 ml almond milk
- 1 pitted date
- 1/2 teaspoon cinnamon powder
- 1/2 teaspoon ground cardamom
- 20 g or 2 tablespoons shredded coconut
Preparation
- Beat all ingredients, except for chia and grated coconut, until a liquid and homogeneous mixture is left.
- Combine the chia with the smoothie and stir so that it is well mixed.
- Let it sit in the refrigerator in a glass container with a lid for at least six hours.
- At this time the chia will swell and release its digestive mucilages.
- To finish, spread the grated coconut on top and enjoy!
2. COMPLETE SALAD WITH POTATO
Ingredients for 2 people
- 50 g chopped spinach
- 50 g chopped Italian lettuce
- 100 g cubed papaya
- 1/4 grated cucumber
- 1 grated carrot
- 5 cherry tomatoes
- 50 g macadamia nuts, chunks
- 1 cooked potato, diced
- 20 ml lemon juice
- 1/4 teaspoon paprika powder
- 1 tablespoon sesame seeds
Preparation
- Cook the potato in water until it is very tender (when pinched, it should not resist).
- Place all the cut and chopped ingredients in a bowl, forming a nice mountain.
- Season when serving with lemon juice and paprika.
3. SMOOTHIE, REFRESHING AND EXOTIC
Ingredients for 2 people
- 150 g papaya pulp
- 50 g oat flakes
- 50 g of alfalfa sprouts
- 1 teaspoon turmeric powder
- 300 ml coconut water
- Ice (optional)
Preparation
- To make this incredible smoothie you just have to process all the ingredients in a blender until they are well incorporated.
PAPAYA IS IDEAL FOR DIGESTING MEALS RICH IN PROTEIN
Papaya is ideal in weight loss or weight control plans, as it only contains 7.6 g of sugar per 100 g.
Apart from the high water content, papaya is rich in vitamins, minerals and enzymes.
- Vitamin C. 100 g of papaya provide 60.9 mg, 70% of the daily recommendation (RD) of this vitamin, essential to strengthen the immune system and for the formation of collagen.
- Folic acid (B9). It provides about 10% of the RD of this vitamin, especially important for women during pregnancy.
- Vitamin A. It contains beta-carotene, precursors of vitamin A, essential for the maintenance of body tissues and visual health.
- Potassium. It regulates nerve impulses, muscle contractions and body fluids. In about 100 g there are 223 mg of potassium (RD: from 3,500 to 4,700 mg).
- Magnesium. This mineral helps prevent constipation, regulates blood pressure, is anti-inflammatory and contributes to the prevention of depression.
- Copper. Important for the formation of red blood cells and the circulatory system. 100 g of papaya contains 0.045 mg of this mineral (RD: 1 to 1.6 mg).
- Papain. This enzyme facilitates the digestion of proteins. In addition, it has anti-inflammatory properties that prevent the development of diabetes, cancer and cardiovascular problems.
