BonPom Newsletter 5 - Lucuma by BonPom

Newsletter 05

Find out more about this wonderfully creamy fruit!

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Lucuma is a fruit bearing tree native to the temperate elevations of Peru, Chile and Ecuador where it is known to have been cultivated since ancient times. Known as the “Gold of the Incas” archaeologists have often found Lucuma depicted on ceramics at burial sites of the indigenous people of coastal Peru (1,2). Lucuma is also known as lucma, rucma, lucumo, mamon or egg fruit and is of the genus Pouteria. It is virtually unknown outside of South America although the Lucuma tree was first sighted and reported by Europeans in Ecuador as long ago as 1531. The trees usually grow to about 8 or 9 metres in height but can grow as tall as 20m in optimal conditions. Fruits are produced all year round, but they do not ripen on the tree. Instead they fall to the ground while they are still hard and bitter tasting and continue to ripen off the tree. In order to accelerate the ripening process they are traditionally buried in straw or stored grain until they soften. Once ripe they emit a pleasantly sweet aroma. The fruits are about 7.5-10cm long, egg shaped, with thin greenish-yellow skin. The ripe flesh is bright yellow, firm, dry and sweet tasting and looks a bit like mango flesh. Each fruit usually contains a couple of glossy seeds. The fruit can be eaten raw when fully ripe but traditionally it is eaten cooked or dried into a powder. In the Andes the pulp is used to flavour ice cream, cakes, pies, desserts, baby foods and yoghurt. It may also be stewed into a syrup or made into preserves (2).

The flavour of Lucuma is a smooth combination of maple syrup and vanilla reminiscent of malted milk biscuits. No wonder it is one of the most popular ice cream flavours in Peru!

Lucuma and Berry Custard - Dairy Free, Gluten Free, Sugar Free!

Lucuma is highly nutritious containing valuable amounts of calcium, potassium, iron, beta-carotene and B vitamins. 2tbsp of Lucuma powder provides about 7g of fibre or 28% of the guideline daily amount. Given that most people fail to get the recommended daily amounts of fibre Lucuma is a pleasant way to support digestive health.

2 tbsp Lucuma powder

Lucuma and Antioxidants In an analysis of various native Periuvian fruits Lucuma scored highest in terms of its phenolic content and antioxidant activity. The researchers conclude that foods such as Lucuma show excellent potential as part of a food based strategy to help combat diabetes and hypertension (high blood pressure) (3). Further research found Lucuma to be a good source of tannins and flavanols. (4). Flavanols and tannins are a family of polyphenolic compounds that are found in many plant foods. These phyto-chemicals or plant chemicals have significant anti-inflammatory and free-radical scavenging properties. Their potential therapeutic application extends to many types of inflammatory disorder including arthritis, asthma, atherosclerosis and inflammatory bowel diseases (5).

Lucuma and Infectious Diseases Researchers in Spain have found that Pouteria viridis, a fruit of the same genus as Lucuma, is able to inhibit HIV replication as well as having an inhibitory effect on other viruses (6). The prevention of transmission of pathogens such as HIV are crucial in the control of infectious diseases, not only to stop the spread of infectious agents but also to avoid long term treatments that ultimately lead to the emergence of drug resistant strains of viruses and bacteria and drug related side effects.

4 ripe bananas, peeled and roughly chopped ½ tsp vanilla extract ½ cup of pitted dates, soaked 2 tbsp of dried goji berries, soaked 2 tbsp of dried mulberries, soaked A few fresh blueberries Put the bananas into a food processor with the Lucuma, vanilla extract, dates, goji berries and mulberries. Add some of the soak water from the dried fruits and blend until smooth. More of the soak water can be added if necessary to achieve the desired consistency. Pour the custard into bowls or glasses and sprinkle the fresh blueberries on top. Kelp may also be used to reduce angiogenesis (the growth of new blood vessels) in tumours thus reducing their growth (2). Variations For a chocolatey custard add 2tbsp of cacao powder and blend, then sprinkle cacao nibs over the top.

Rice Pudding - Dairy Free, Gluten Free, Sugar Free! Serves 4 110g/4oz pudding rice or short grain brown rice 2 tbsp Lucuma powder 4 tbsp goji berries or mulberries 1 cinnamon stick

How to Use Lucuma

½ tsp freshly grated nutmeg

Lucuma can enhance the taste and nutritional content of many foods. It’s an excellent addition to smoothies and juices. Stir it into yoghurt or do like the Peruvians and make Lucuma flavoured ice cream! It’s sweet, vanilla like flavour means that it can be used in place of vanilla in any recipe. Here are some ideas to get you started but feel free to experiment.

1 litre rice milk

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2tbsp bee pollen grains Rinse the rice and put it in a saucepan or casserole with a tight fitting lid along with the Lucuma powder, berries, cinnamon stick and grated nutmeg. Stir in the rice milk. Bring to the boil then turn down the heat as low as possible, cover with a lid and cook for at least an hour, up to 2-3 hours. Alternatively place the covered casserole in the oven or transfer it to a slow cooker and cook on a low heat for 2-3 hours. Intermittently remove the lid and stir the rice, adding more liquid if necessary. Allow to rest for 10 minutes before serving into bowls. Sprinkle on the bee pollen grains and enjoy!

Lucuma Ice Cream - Dairy Free, Gluten Free, Sugar Free and Raw! 2 cups of cashew nuts, soaked for a few hours

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2 ripe bananas, peeled and sliced ½ cup of Lucuma powder ½ cup of coconut milk 1 vanilla bean pod Pinch of sea salt or rock salt Drain and rinse the cashew nuts and blend them in a food processor with a bit of water if necessary to help them form a paste. Add the bananas, Lucuma powder and coconut milk. Slit the vanilla pod open and scrape the seeds into the mixture. Add the salt and blend all the ingredients together until smooth. Transfer to a freezer proof container and freeze for a few hours or longer. Remove from the freezer half an hour before serving. Serve with berries, cacao nibs, hulled hemp seeds, pistachio nuts or enjoy it on its own!

References Quilter J, E BO, Pearsall DM, Sandweiss DH, Jones JG, Wing ES. Subsistence economy of el paraiso, an early peruvian site. Science.1991 Jan 18;251(4991):277-83 Morton JF, Lucmo. Fruits of warm climates.1987 p.405-406, Miami Fl Pinto Mda S, Ranilla LG, Apostolidis E, Lajolo FM, Genovese MI, Shetty K. Evaluation of antihyperglycemia and antihypertension potential of native Peruvian fruits using in vitro models. J Med Food. 2009 Apr;12(2):278-91. Gordon A, Jungfer E, da Silva BA, Maia JG, Marx F. Phenolic constituents and antioxidant capacity of four underutilized fruits from the Amazon region. J Agric. Food Chem. 2011 Jul 27;59(14):7688-99. Gonzalez R, Ballester I, Lopez-Posadas R, Suarez MD, Zarzuelo A, Martinez-Augustin O, Sanchez de Medina F. Effects of flavonoids and other polyphenols on inflammation. Crit Rev Food Sci Nutr. 2011 Apr;51(4):331-62. Bedoya LM, Alvarez A, Bermejo M, Gonzalez N, Beltran M, Sanchez-Palomino S et al. Guatemalan plants extracts as virucides against HIV-1 infection. Phytomed. 2008 Jun;15(67):520-4.

Writtten by Josie Cowgill Newsletter Design, Illustration & Front Cover text by New Gaia Designs

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