Have you tried granadilla passion fruit?
Granadilla passion fruit is one of the most delicious and unique exotic fruits you can find in Asian or speciality grocery stores. Most likely native to South America, it is now widely grown in tropical and sub-tropical regions worldwide. Nowadays, most granadilla passion fruits you find in grocery stores in North America are exported from Colombia.
Unlike purple passion fruit, granadilla passion fruit is orange and maintains its firm outer shell even when it’s ripe. It has a smooth, hard outer surface and delicious centre. You eat what’s inside, the juice, pulp and seeds. Nutritionally, passion fruits are also as healthy as they are delicious!
Healthy Passion Fruit Nutrition
Here is a post for you on the nutrition facts of granadilla passion fruit:
I make many posts like this on healthy fruit from around the world. Here is a blog post and recipe on star fruit! Follow me on Instagram @nutritionartist for more posts like these!
Nutritionally it’s a source of:
Vitamin C – For immunity.
Vitamin A – For skin and eye health amongst other things.
Potassium – For electrolyte balance and muscle contractions
Fibre – For digestive health.
Healthy Passion Fruit Taste
With passion fruit, you don’t eat the outer shell or pith. To eat a granadilla passion fruit, wash the outside and cut the fruit in half down the middle. The pulp, juice and seeds on the inside are what you eat. Scoop out the insides with a spoon. Discard the outer shell.
Granadilla passion fruit is highly fragrant with a floral scent once you cut it open to reveal the inside. The taste of granadilla passion fruit is tangy and sweet with a nice crunch from the seeds!
Shelf Life of Granadilla Passion Fruit
Most last about 1-2 weeks at room temperature. In the refrigerator, it can last up to 3-4 weeks.
The shelf life also depends on when it was picked. In the store, they are a bright yellow, orange colour. When they start to get ripe or overripe, they start to get more brown spots, similar to a banana. But unlike a banana, the shell of the fruit remains firm.
Passion Fruit Uses
Granadilla passion fruit, with its sweet and healthy qualities goes great in dessert, cocktails and sweet breakfast recipes. I’ve seen it used as a topping for ice cream or made into a sauce or dressing. It naturally pairs well with other fruits, often used in fruit salads. Other good flavour combinations passion fruit goes with are:
Most importantly, perhaps as a nutrition blog – it goes very well together with both oatmeal and yogurt. So let’s get into some healthy recipe notes!
About this Granadilla Passion Fruit Recipe
In this recipe, I use old fashioned oats, as they’re better for blood sugar (over quick cooking oatmeal), in addition to having good soluble fibre content. Greek yogurt is added for protein. Here I used regular lactose free milk, but you can use whatever dairy of your choice. The nutrient powerhouse known as chia seeds contain fibre, protein and several other minerals such as calcium, iron, magnesium and potassium. When added to liquid, overnight chia seeds expand and create a delicious pudding like texture.
I add other fruits and toppings that are great flavour combinations with granadilla passion fruit.
Therefore, onto the recipe!
Do you like recipes similar to this one? Check out my recipe blog for Healthy Persimmon and Pomegranate Parfait!
Healthy Mango Passion Fruit Overnight Oats Recipe
- Mason Jar
- 1/3 cup old fashioned oats
- 1/3 cup 1% or 2% milk
- 1/3 cup Greek yogurt
- 2 tsps chia seeds
- 1 tsp honey
- 1 Granadilla passion fruit the pulp seeds and juice
- 1/3 cup mango chunks frozen or fresh
- 1 tsp unsweetened desiccated coconut
- In a 250 ml (8 oz) mason jar or bowl, add oats, milk, Greek yogurt, chia seeds and honey.
- If using a mason jar, cover with lid and shake contents together until well combined.If using a bowl stir together until combined and cover with plastic wrap. Refrigerate overnight.
- The next morning, if you want warm overnight oats, put in microwave for 45-55 secs.
- Add 1 granadilla passion fruit (the pulp, seeds and juice), mango chunks and unsweetened desiccated coconut.
- Stir together and enjoy!
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