Green Papaya: Benefits, Nutrition and Is it Good to Eat?

Even though, at times, it gets overlooked in favor of its riper counterpart, green papaya is indeed an amazing fruit that should be in your kitchen. Green papaya, is not only a delicacy but a rich nutritional supplement because of its unique taste, crisp texture and full compliment of nutrients. This tropical fruit is used in most cuisines around the world and can be consumed raw or cooked. We will discuss the nutritional value of the green papaya, few applications of this fruit in cooking and some diet recommendations in this blog as well.

Green papaya is another fruit from the papaya family that gains recognition because of its un-ripened state. The fruit has a smooth green skin with firm and pale flesh. Although it bears the same name and looks like mature papaya, the green papaya is a completely different fruit in all respects. It has a mild, slightly bitter taste. In contrast, ripe papaya is sweet, soft. It was first discovered in Central America and since then has been grown everywhere in the tropical world including Southeast Asia, where it is a staple ingredient in many regional cuisines.

Characteristics

• When fully matured, the skin is shiny and dark green, it ripens to a yellow and orange.
• Flesh: Fleshy, tender and firm; mild in flavor and pale green.
• The sweet, small, black seeds have a slightly hot flavor.

Nutritional Values

The pilfered nutrient content of green-papaya makes it an excellent addition to any diet. An outline of its nutritional makeup in a 100-gram serving is as follows:

Nutrient	Amount per 100g	% Daily Value*
Calories	43 kcal	2%
Carbohydrates	11 g	4%
Dietary Fiber	1.7 g	7%
Sugars	5.9 g	N/A
Protein	0.5 g	1%
Fat	0.1 g	0%
Vitamin A	47 µg	5%
Vitamin C	60.9 mg	68%
Vitamin E	0.1 mg	1%
Folate	37 µg	9%
Potassium	182 mg	4%
Papain (enzyme)	Present	N/A

Health Benefits

• Vitamins It contains vitamins A, C and E, which are important for a healthy immune system and also for healthy skin.
• Digestive Aid: This papaya contains an enzyme called papain, which catalyzes the process of breaking down proteins. Thus, green papaya facilitates digestion and at least improves some pains associated with gastrointestinal problems.
• Anti-Inflammatory Properties: The properties of green papaya possessing anti-inflammatory will be useful for treatment where arthritis and other similar diseases are involved.
• Weight Management: With high fiber contents having relatively low calories, the person ends up feeling satiated. This act of satiety will help in managing weight.

Using Green Papaya in the Kitchen

Green papaya is very versatile and can replace a number of foods in many diets. Fresh or cooked, this fruit will add some unique flavor and texture to your food. Some of the more common uses for green papaya in cooking are:

1. Prepared raw dishes
   Best served raw, when its mild flavor and crunch are really very accessible to the senses, this papaya is also a fresh side-dish-excellent with grilled meats, or shredded or julienned and made into salads and slaws. Its crunchy texture makes green papaya such a wonderful addition to light salads, pairing so beautifully with tart dressings.
2. Cooked Dishes
   A green-papaya is soft and very palatable when cooked. It absorbs flavors of the broth or sauce in soups, stews, and stir-fries. A great accompaniment to heavy meals, it gets its nutrients even as it loses its crusty exterior.

Green Papaya Salad

Among the famous recipes for green papaya, probably among the most known is Som Tum, a renowned dish in Thai cuisine. It is one of those colorful dishes that are usually prepared with shredded green papaya, lime juice, fish sauce, chilles and peanuts. In this dish, the crunch of the fruit can very well be appreciated. Most Southeast Asian countries prefer this balance since they have to mingle all these attributes together: sweetness, sourness, saltiness and spiciness.

Green Papaya Salad Recipe

• Two cups shredded green-papaya
• Half a cup of cherry tomatoes
• 1/4 cup of blanched and chopped green beans
• 1/4 cup of crushed roasted peanuts
• Two tablespoons of lime juice
• One tablespoon of fish sauce (Vegetarians, you can use soy sauce)
• One or two chopped Thai chilies (adjust according to your taste)

Instructions:

• Combine green beans, cherry tomatoes and shredded green papaya in a large bowl.

• Mix lime juice, fish sauce and chopped chilies in a small bowl.

• Pour dressing over salad and toss until really well coated.

• Top with crushed peanuts for a crunchy topping.

• Serve and enjoy it right away!

Tips for Adaptation:

• Add source of protein by adding tofu or grilled chicken to make it a meal.

• Add fresh herbs like mint or coriander to give it a refreshing taste.

Creative Recipes

If you are adventurous enough to try something different, green papaya may be used in some creative recipes other than salads. Here are a few options:

• Tacos: Shred green-papaya and add it as the crunchy topping for the tacos.
• Blend: Add it to blend to give a mild flavor and extra nutrition.
• Salsa: Put some green papaya in there to add a taste to the salsa.

Tips for Buying and Storing Green Papayas

• Papaya at Choosing Choose firm green-papayas with smooth skin free from blemishes. Avoid papayas that have any kind of flaws or soft spot. Extend the shelf life of a green papaya by keeping it at room temperature until it is well-ripened. Store, once ripened in the refrigerator. Proper storage will preserve its fresh flavor and texture.

In The End

In brief, green papaya is a fit fruit, healthy, and good to go with a lot of food items. It has numerous kitchen applications and exceptional health benefits. So there’s no hesitation about including this product in the diet at all. This tropical fruit is sure to become one favorite in the kitchen when you eat it raw in a refreshing salad or cook it into a filling dish. So why not give green papaya a try and discover so many delicious possibilities? Take advantage of green papaya’s unique tastes and numerous health benefits right now to turn your meals into something truly remarkable!

Also Read: Are Apples Good Help People lose weight? How many should I eat a day to lose weight?

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