Papaya by Jess1953

KITCHEN CONFIDENTIAL how to

HOW TO BUY, CUT & SERVE

What You’ll Need: • Chef’s knife or other large knife • Cutting board • Large metal spoon

SMALL WHOLE PAPAYA IMAGE ISTOCKPHOTO

• Vegetable peeler or paring knife

Papaya

The velvety f lesh of papaya is so versatile, you can add it to virtually any dish – sweet or savory – or simply nosh on it plain by the spoonful. BY JESSIE SHAFER, PHOTOGRAPHY BY YVONNE DUIVENVOORDEN Some foods are so fresh-tasting, they can send you on a virtual vacation in just a few bites’ time – and papaya is the perfect one-way ticket to a tropical state of mind. Native to southern Mexico, papayas are now grown in every tropical region in the world. Most papayas are cultivated in Central America and Hawaii, and while there are small differences in the varieties from these regions, they all have a great deal in common. Papayas are football-shaped fruits weighing one to two pounds, and their green outer skin undergoes a dramatic and colorful transformation over time. As the fruit ripens, the skin changes in gradients from green to yellow-orange or orange-red. Buy a papaya that has begun to ripen from its predominant green, feels heavy for its size and has skin that gives slightly when pressed gently with your thumb. Purists find the best way to enjoy papaya is by squeezing fresh lime juice over a halved fruit and simply scooping out the sweet, tangy orange flesh with a spoon. While that method will allow you to truly taste your papaya’s natural flavor (the lime juice intensifies it), the tropical fruit also lends itself well to sweet or savory salads, sorbets and shakes, and as a flavor pairing for seafood or chicken. If for no other reason, try papaya to take advantage of its long list of health benefits. Papaya is a rich source of antioxidants, vitamin C and helpful nutrients like

carotenes that may guard against colon cancer and other diseases caused by a concentration of harmful free radicals. Papaya has also been shown to potentially reduce symptoms caused by digestive problems, inflammation, and heartburn. As a good source of fiber, papaya may have a positive influence on cholesterol levels, triglycerides and other blood particles that add to your risk for heart disease. So slice up a papaya today – this tropical fruit really goes the distance when it comes to meeting your desire to serve fresh, healthful foods that enliven the taste buds.

TIP: Rinse your ripe papaya under cool running water and dry with paper towels. Papaya is ripe when most of the skin has turned from green to yelloworange. It will be easy to slice when ripe and may smell slightly sweet on the stem end. If the papaya is green, allow it to sit on the counter at room temperature until it begins to change colors.

JUNE 2011

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how to KITCHEN CONFIDENTIAL How to Prep Your Papaya:

Cuban Papaya Salad

Serves 4. Makes about 6 cups. Hands-on time: 40 minutes. Total time: 45 minutes.

INGREDIENTS: • 2 tbsp slivered unsalted almonds

Nutritional Bonus:

Sure, papayas look exotic, but don’t let that deter you from picking up these nutritional powerhouses in the market. A little more than 1 cup of fresh papaya packs more than 300% of your daily need for vitamin C, which does wonders for your immune system. At 5.5 g per serving, papayas are loaded with fiber and they’re also an excellent source of B vitamins, folate and beta-carotene which help to regulate energy levels and decrease stress, aid in the formation of DNA and RNA and strengthen eye and reproductive health, respectively.

• 1 tbsp olive oil • 1 boneless, skinless chicken breast (5 to 6 oz) • Pinch each sea salt and ground black pepper • ½ cup Israeli couscous, divided • 1 cup diced red onion (1 small), divided • 1 cup low-sodium chicken broth or water • 1 cup cooked black beans, rinsed and drained (TRY: BPA-free canned product such as Eden Organic)

If serving papaya sliced or cubed, use a vegetable peeler or paring knife to remove thin strips of skin. Take care not to peel too deep so as not to waste any of the flesh.

• 2 packed cups fresh baby spinach • 2 tbsp fresh lime juice

With your large chef’s knife, slice papaya in half lengthwise.

• 1 tbsp raw honey • ¼ tsp red pepper flakes

• 1 ⁄8 tsp ground cumin • 1½ cups diced papaya • 1 lime, cut into wedges, optional

INSTRUCTIONS:

TWO: Season chicken on both sides with salt and black pepper. Add chicken to skillet and cook until center is no longer pink, 5 to 6 minutes per side. Remove chicken to a plate; allow to rest for 2 minutes, then shred with 2 forks and set aside. THREE: Add couscous and ¾ cup onion to same skillet,

stir and cook until couscous is lightly toasted and onion softens, 3 to 4 minutes. Add broth to skillet and continue to cook and stir until almost all liquid is absorbed, 4 to 5 minutes. Add beans and cook for 1 minute. Add spinach, toss and heat until spinach begins to wilt, about 1 minute more. FOUR: Meanwhile, in a small bowl, whisk together lime juice, honey, pepper flakes and cumin. FIVE: Add chicken, papaya and lime-honey dressing to

couscous-spinach mixture in skillet; gently toss until well combined (or, if skillet is too full, toss in a large bowl). Transfer mixture from skillet to a serving bowl or platter. Top with remaining ¼ cup onion, almonds and, if desired, lime wedges. Serve warm. Nutrients per 1½-cup serving: Calories: 271, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 40 g, Fiber: 7 g, Sugars: 9 g, Protein: 17 g, Sodium: 101 mg, Cholesterol: 20 mg

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JUNE 2011

PREP PHOTOGRAPHY BY JOANNE TSAKOS, FOOD STYLING BY SUGAR TART, PROP STYLING BY GENEVIEVE WISEMAN, HAND MODEL PAMELA GRAVER

ONE: In a large nonstick skillet on medium-high heat, toast almonds, stirring, until fragrant and beginning to brown. Remove almonds from skillet; set aside. Add oil to same skillet and heat on medium-high.

Option

To Eat as a Snack: Scoop out black seeds and pale orange flesh surrounding seeds and discard. Avoid scooping too deep; you want to save as much flesh as possible!

To enjoy papaya as a snack eaten out of hand simply skip Step 1 so the skin is left intact and follow Steps 2 and 3. Squeeze fresh lime juice over the flesh and scoop out delicious bites with a spoon.

To Add to Sweet and Savory Dishes: 1

Cut each papaya half into slices, as thick or as thin as you like. Papaya slices make a nice addition to a breakfast or lunch. Serve with lime wedges for squeezing over top.

If you desire smaller pieces, cut each slice into cubes. Enjoy cubed papaya as a treat by itself, blended into a shake recipe or served in a sweet or savory salad (see Cuban Papaya Salad, left). JUNE 2011

Clean Eating