Passion Fruit

Did you know, passion fruit helps with UTI’s, anxiety, insomnia, and asthma. Some studies suggest that it also helps with chronic inflammation

Passion Fruit  has a minimum of 13 different carotenoids.  Some of the carotenoids include zeta-, beta- and alpha-carotene, b-cryptoxanthin and lycopen.  Carotenoids are fat soluble, so eating passion fruit will help with the absorption of vitamin A.

Other Health Benefits

• Vitamin C and A
• Potassium
• RIch Sourch of Noheme- plant based iron
• Good Source of minerals Copper, Magnesium and Phosphorous
• Flavonoid antioxidant–β-carotene and cryptoxanthin-β

 

Macronutrient

Micronutrient

Picking

Passion Fruit is available year around in the U.S. but in places like New Zealand it is available seasonal; season begins January and peaks in April.  Buy well ripe plump and heavy fruit with wrinkle surfaces.  Wrinkle surfaces means the fruit is sweet.  Avoid overly ripe fruit with scrapes and spots.

Preparation

Wash the fruit and cold water and pat it dry.  Cut the fruit in halves and scoop out fruit with spoon.  Discard the hard inedible shell.

Brazilian Passion Fruit Mousse 

Ingredients:

• 8 passion fruits
• 1 tablespoon of white sugar
• 1 (14 ounce) can sweetened condensed milk
• 2 cups of cream

Directions:

1. Break passion fruits in half, and empty contents into a bowl. Use a little water to help rinse the juice out of the skins. Mix with hands to soften pulp. Strain through a sieve or cheesecloth. Stir in sugar and sweetened condensed milk.
2. In a chilled bowl, beat cream until stiff peaks form. Fold 1/3 of the cream into the passion fruit mixture, then quickly fold in remaining cream until no streaks remain. Refrigerate for 1 hour.

Sources:

First Image: http://www.annmariegianni.com/wp-content/uploads/2013/03/Passion-Fruit-OIl.jpg

Health Source and ad fact: http://www.antioxidant-fruits.com/passion-fruit.html

Health Source: http://protein.healthfoodxdrinks.com/passion-fruit-nutritional-benefits/

Second Image: http://img.21food.com/20110609/product/1305625521218.jpg

Macronutrient and Micronutrient Facts: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1987/2

Picking and Preparation : http://www.nutrition-and-you.com/passion-fruit.html

Third Image: http://ideas.homelife.com.au/media/articles/5/3/0/5389-1_l.jpg?165617

Recipe and picture: http://allrecipes.com/recipe/brazilian-passion-fruit-mousse-maracuja/

Brittle Bones? Try Spinach!!! 

Health Benefits

• Good source of  Iron, which helps improve function of red blood cells
• Excellent source of vitamin K, vitamin A, vitamin C and folic acid
• Vitamin K helps maintain bone health
• Good source for Mg, Mn, Fe, and Vitamin B2
• Dark green color implies high in chlorophyll and phytochemical carotenoids
• Anti inflammatory and anti cancerous properties

Macronutrients

Micronutrients

Spinach is available all year but it’s season is between March-June

Spinach is a fast growing plant and it thrives in cool temperatures (35-75 degrees F) and it loves full sun, but will still grow in shade.

Harvest Spinach leaves when they are big enough to eat.  If you harvest the outer leaves, it allows the plant inner leaves to keep growing and it delays bolting.

Spinach can be paired with many things and some recipe options can be found at: http://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach

References:

First Picture: http://www.medicalnewstoday.com/images/articles/270609-spinach.jpg

 

Second and Third Picture (Nutrient Profile): http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

 

Health benefits: http://www.livestrong.com/article/489201-the-role-of-iron-in-bone-density/

 

Health Benefits: http://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach

 

Fourth Picture: http://veggrowing.com/wp-content/uploads/2013/04/healthy-spinach-plant.jpg

 

Growing Facts: http://bonnieplants.com/wp-content/uploads/2011/10/spinach-rows-300×275.jpg

 

Fifth Picture: http://bonnieplants.com/wp-content/uploads/2011/10/spinach-rows-300×275.jpg

 

Sixth Picture: http://1.bp.blogspot.com/jHTarL2ze0E/T8F4dAzHGdI/AAAAAAAAJXY/AkG J99-AteY/s1600/spinach2.jpg

 

Seventh Picture: http://vianutrition.squarespace.com/storage/blog-images-2013/lemon%20spinach%20with%20pine%20nuts%201.jpg?__SQUARESPACE_CACHEVERSION=1363024631379

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