<<<To Eat is To Be
Healthy>>>
TODAY SPECIAL : Pawpaw Salad (5-8 Servings)
RECIPE:
Ingredient
|
Condiment
|
Pawpaw
|
4-6 teaspoons of salt
|
6 cloves of garlic
|
Sugar or tauti (palm sugar)
|
2 chilis
|
Vinegar
|
4-6 limes or lemons
|
|
8-10 tomatoes
|
|
Peanut (can)
|
|
Tuna can or
Raw yellow fin tuna
|
 |
| photo by Jancsi |
 |
| photo by Jancsi |
 |
| photo by Tracy |
 |
| photo by Tracy |
 |
| photo by Tracy |
 |
| photo by Tracy |
 |
| photo by Tracy |
DIRECTION:
1.
Peel
the pawpaw, remove the seed, and use half of it to grate.
2.
Add some
salt into the pawpaw shred and marinate it for 15 minutes.
3.
Squeeze the
lemon, chop the garlic finely, shred the chili, and cut the tomatoes into
halves.
4.
Crush the
peanuts.
5.
Prepare
the sauce:
6.
Mix the
garlic, chili, 1 ½ tablespoons of sugar (or tauti), 1 ½ tablespoons of vinegar,
lemon juice, tomatoes, and put some tuna flakes or raw fish if you have.
7.
Squeeze
the shredded pawpaw. （After that the pawpaw will be crisper.）
8.
Pour the
sauce into the bowl, and mix with the pawpaw shred.
9.
Marinate
all the ingredients for 6-8 hours.
10. Sprinkle some crushed peanuts before serving.
BENEFIT OF PAWPAW
§ The fruit is very
low in calories (just 39 cal/100 g) and contains no cholesterol; but is a rich
source of phyto-nutrients, minerals, and vitamins.
§ Papayas contain
soft, easily digestible pulp/flesh with good amount of soluble dietary fiber
that helps to have normal bowel movements; thereby reducing constipation.
§ Fresh, ripe fruit
is one of the fruit with highest vitamin-C content (provides about 103%
of DRA, more than in oranges, or lemons). Research
studies have shown that vitamin C has many important functions like free
radicals scavenging, immune booster, and anti-inflammatory actions.
§ It is also an
excellent source of Vitamin-A (provides 1094 IU/100 g) and flavonoids
like beta carotenes, lutein, zeaxanthin and cryptoxanthins. Vitamin A is also
required for maintaining healthy mucus membranes and skin and is essential for
vision. These compounds are known to have antioxidant properties; help act as
protective scavengers against oxygen-derived free radicals and reactive oxygen
species (ROS) that play role in aging and various disease processes.
Consumption of natural fruits rich in carotenes has known to protect body from
lung and oral cavity cancers.
§ Papaya fruit is
also rich in many essential B-complex vitamins such as Folic acid, pyridoxine
(vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are
essential in the sense that body requires them from external sources to
replenish and play vital role in metabolism.
§ Fresh papaya also
contains good amount of potassium (257 mg per 100 g) and calcium. Potassium is
an important component of cell and body fluids and helps controlling heart rate
and blood pressure countering effects of sodium.
§ Papaya has been
proven natural remedy for many ailments. In traditional medicine, papaya seeds
are anti-inflammatory, anti-parasitic, and analgesic, and they are used to
treat stomachache and ringworm infections.
Safety profile
§ Papayas contain
white milk like latex substance, which can cause irritation to skin and provoke
allergic reaction in some sensitized persons.
§ Ripe papaya fruit
can be safely used by pregnant women. Unripe green papaya should be avoided in
pregnant women as it contains lot of papain, a proteolytic enzyme that used
commercially to tenderize meat. Unripe papaya fruit, seeds, latex, and leaves
also contain carpaine, an alkaloid which could be dangerous when eaten in high
doses. Unripe papaya, however, used safely as cooked vegetable
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