hi, I'm eating healthy for beginners by permaculture, and today we're talking about how to eat passion fruit and the health benefits of passion fruit. So passion fruit is a sour tangy fruit that is really good just to eat on its own. But also if you have it in something else. It balances the sweetness of something like a sweet fruit like banana or I go something like that so they can get wrinkly or they can be very smooth on. The outside so these ones um have been sitting around for a week almost a week. So they're a bit wrinkly which is fine. So Jamie Oliver, for example, says to eat them when they're wrinkly for me out of mine, either way, I'll just eat them if I want them yeah passion fruit can be big or small and my favorite. The way to choose them is to find...
The heavy ones so if you are shopping for them and you can feel the weight. Choose one that's heavy because that means there's a lot of fruit inside it. It's light, it's probably not that great alright sometimes you can get one with hardly any fruit or a bit dried out in the middle. So those are usually the really light ones heavy is best okay. So when you buy them if they seem a bit green or really really shiny they might not be very ripe. But I actually haven't run into too many that aren't ripe that are being sold so they can be purple or yellow it's possible other couple colors. Because there are a whole bunch of different varieties. So depending on where you live probably depends on the kind of passion fruit that you find and if you want you can put them in the fridge when they get wrinkly and ripe or you can keep them out.
I live in a hot area and I've just been keeping them in the fruit basket. All week and they've been fine so let's show you the inside passion fruit. They're a bit hard on the outside so you do need a shot to the opener and if it's a small one like this you can just kind of take the end off. Or if it's a bigger one they can leave ones we usually get are actually about that big. So these are a bit tiny but you can just cut it in the middle, and that's what it looks like. There you go so this shows you a good example, so I lost some juice always sad, so the seeds can be a bit green or black and the rest is yellow and you can heat it all. What you do with the passion fruit is just scoop it out but with these small ones I've developed a new technique not to use the handle of the spoon and just scoop it. All-out and all of this is the bit that you can eat okay.
So empty okay, so let me give you a really good look. So the main read the main way we eat passion fruit is just raw, so they taste good and kids love them, so for example if you give a kid half a passion for it just like this. They'll just eat it and if you're looking for a healthy snack for a toddler and older it's a good one but you can also be civilized at the spoon.
This yeah crunch the C's that's fine okay so passion fruit is useful for a lot of things because it's a bit sour. It's a well-balanced serve for sweet food, so if you cut open a banana or a mango you can just pour a little bit of passion fruit on top, and it makes taste great all the things you can pour passion fruit on top of it is cereal yogurt oatmeal. I use a lot for breakfast let's see oh if you have it make a healthy cake or a healthy muffin put a little bit of passion fruit on top. Give it a bit Tang that's good and yeah if you have any more ideas let me know because I always look to use passion fruit and we also use it. Often in the smoothie actually not that often because we don't kind of want to waste it in this movie. It's too good for the smoothie I want to eat it on our own. Because it tastes so good and often people use it for dessert let me show you what they do okay so if you want to use it for a fancy dessert this is getting rid of some of the fiber so that's not such a great thing.
But people do use passion fruit to make things and that often don't want to include the seeds. So what people usually do is put it in a little stranger like that and mix it. Around until they get lots of the juice out this one's not gonna give us too many better. That's what they do the other thing I've done is put it in a food processor just like not at a very high speed, and when it spins around it separates the seeds from the rest of the juice, and pleasure so cook that back in okay. So we've got a little bit of juice important thing, so there are quite a number of health benefits of the passion fruit is not a lot of calories.
But it has a lot of nutrition so some might call it a nutrient that the benefits are they have antioxidants. Antioxidants are thought to fight cancer, so they go around and they get all the free radicals in your body. Which are bad and destroy them all so Patrick has a lot of vitamin C, and vitamin A and both will help boost your immune system. They have potassium and potassium is something we don't get enough of generally. So that's good um and can balance your blood pressure minerals are in passionfruit like iron. So I mean you don't often hear up in the fruit I don't know anyway and but it's got about twenty percent of your daily intake of iron.
That's great especially if you don't eat much meat that's really great also. There is copper magnesium and phosphorus. The C's provide fiber and passion fruit is thought to be quite good for your eyes. So that's about all I'm passion fruit so if you needed to know how to eat it one more time. Just like this if you want to know more about healthy food. If you're getting into all these fruits and vegetables come over to the YouTube channel and see what we've got as this blog there's an avocado blog, and our passion fruit and there'll be lots more to come. if you have a question about any fruit or vegetable that. You'd like to know about just send me a message and I will try and do a blog on that if it is grown sometime during.