^{by Sharon Quercioli}

There are certain fruits that just make me think of summer and the tropics. Pineapples, watermelon and papayas are some of them. Let’s talk about the last one today, shall we? Papayas are native to Central America and have been cultivated and produced in Hawaii since the 1920s. Since then, the US has been one of the biggest producers of this fantastic tropical fruit, right alongside Puerto Rico and Mexico.

What Can Papayas Do for YOU?

Papayas are so good for you! They are chock full of antioxidants, vitamins A and C, fiber, and other healthy plant compounds. The high vitamin C content can improve heart health. The high levels of carotenoids can help reduce any inflammation issues you might have. They can also improve and aid in some digestive issues you may be going through. They can even help your skin look more youthful and toned. Not to mention, it has also been known to:

• Lower cholesterol
• Boost immunity
• Improve eye health
• Control glucose levels
• Reduce menstrual pain

Selecting a Papaya

They should have an orangey-reddish skin and just slightly soft when you give it a gentle squeeze. If you buy one that is slightly yellow, it will need to ripen for a few extra days. Store them on your counter at room temperature or keep them in a paper bag with a banana for a day or two. If they are fully ripe and ready to eat, you can store them in your refrigerator for a couple of days, maximum. They are more commonly available during the fall and summer months, but most grocery stores have a few all year round.

Cut it open and slice into smaller pieces the same way you would a melon. The seeds are normally thrown out, but they are edible. They have a slight peppery taste to them, so be mindful of that when you pop one into your mouth.

Recipes!

Today, I have a number of great ways to incorporate this fruit into your daily meal plan or as a snack.

Papaya Coulis with Panna Cotta is a stylish dessert that looks more difficult than it actually is. In the right bowls and garnished properly, this dessert dish can look pretty fancy and impress your dinner guests. Traditionally, it is made with sugar, but you can make it healthier by substituting stevia or honey.

Papaya Turmeric Smoothies are a great start to your day or can serve as a healthy after school or after workout snack.

For a lot of people, their sweet tooth is their dieting downfall. The Papaya Mousse recipe can help stave off your sweet tooth. With a couple of easy replacements (stevia or your favorite sugar substitute), you can trick that nasty sweet craving into thinking it’s indulging itself when you actually ARE eating something healthy.

Lastly, I added a Roasted Papaya recipe which you can add as a side complement to dinner or eat by itself as a snack. The natural sugars found in papayas balance and accompany savory dinners surprisingly well!

Healthy Papaya Coulis with Panna Cotta

What you’ll need:

• Two and a half teaspoons unflavored gelatin
• A fourth of a cup of milk
• Two cups of heavy whipping cream
• A fourth of a cup of sugar substitute
• A teaspoon vanilla extract
• Two cups of chopped papaya
• Two tablespoons lime juice
• A tablespoon sugar substitute (for coulis)
• Your favorite berries (I suggest raspberry) and mint leaves

What You Need To Do With Those Things:

• In a small bowl, sprinkle powdered gelatin over milk, and leave it be for about five minutes.
• In a small saucepan, mix cream and sugar, cook and stir over medium heat until sugar substitute is incorporated or dissolved.
• Add gelatin mixture and vanilla, stirring until gelatin is completely dissolved.
• Divide mixture among four dessert dishes. Refrigerate, covered, 2 hours or until set.
• For coulis, put papaya, lime juice and sugar substitute in a food processor; process until smooth, scraping down sides of bowl as needed.
• Move to a small bowl. Refrigerate, covered, until cold.
• To serve, spoon papaya coulis over panna cotta. Top with berries and mint.

Turmeric Papaya Smoothie

What you’ll need:

• A half of a medium papaya (peeled, seeded, and chopped)
• 1 large banana
• 1 1/2 cup almond milk
• 1/4 to 1/2 a tablespoon ground turmeric
• 1 tablespoon lemon or lime juice — (lime works better)
• 2 tablespoons honey
• 1 cup ice

What You Need To Do With Those Things:

• Blend all ingredients on a blender until smooth.
• Pour into two glasses and serve.

Creamy Papaya Mousse

What you’ll need:

• A can unsweetened, full-fat coconut milk
• One and a half cups of fresh papaya (cut into little squares)
• A couple of tablespoons of honey, maple syrup, or stevia

What You Need To Do With Those Things:

• Put the can of coconut milk in the fridge the night before so the fat in the milk turns to cream and separates from the liquid.
• Open the can and use only the cream of coconut. Place it in a bowl.
• Whip the cream of coconut for a couple of minutes. This will soften the cream a bit before mixing with the fruit and honey.
• Blend the papaya with honey (using a small blender or food processor), and then add it to the bowl of coconut cream. Mix well.
• Put the mousse in a container or small bowls.
• Refrigerate for a couple of hours before serving.
• You can decorate with some papaya cut in little pieces on top.
• Keep the leftovers refrigerated.

Roasted Papaya

What you’ll need:

• A ripe papaya
• A half of a cup coconut milk, as needed
• Four tablespoons of sugar substitute (honey, maple sugar, agave, etc.)
• Four tablespoons of water

What You Need To Do With Those Things:

• Preheat the oven to 375F.
• Cut open the ripe papaya, and scoop out the sparkling black seeds.
• Add a little water into each half and sprinkle on sugar —half tablesppon per half.
• Bake for 45 minutes or until the papaya is tender but still holds its shape.
• Remove from oven and immediately ladle some coconut milk into each half.
• Five minutes later, dive into the papaya!