Granadilla comes from the world of tropical fruits, often referred to as sweet passion fruit. Native to South American regions, but also found in South Asian countries, the fruit belongs to the same family as the more commonly known passion fruit, but it stands out with its larger size and smooth, vibrant orange skin. Its pulp is milder and sweeter than passion fruit, which has darker purple skin and a smaller, more intense flavour. While both fruits share the same tropical essence, they differ in taste and appearance. Granadilla is prized not only for its unique flavour but also for its numerous health benefits and versatile culinary uses. The article explores the fruit, its uses, and a simple delicious recipe worth a try!
Also Read: Passion Fruit: Include This Nutrition Powerhouse In Your Diet
Is Granadilla Fruit Different From Passion Fruit?
Granadilla and passion fruit both belong to the Passifloraceae family but are different in many ways. Though similar in appearance to its cousin, granadilla stands out for its sweeter taste, vibrant skin, and juicy interior filled with edible seeds. Orange-skinned and sweet, granadilla has fragrant pulp filled with black seeds. The flavour of granadilla is best described as a delicate blend of sweetness and tanginess and is less intense than passion fruit. Its pulp is the most prized part, and when you cut it open, you will get a mass of translucent arils surrounding the seeds. Milder, crunchier, and less acidic, granadilla’s sweet notes make it perfect for those who find the tanginess of passion fruit a little overwhelming.
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What Are Granadilla's Health Benefits?
Granadilla is packed with essential vitamins and nutrients to support overall health and wellness. Here are some key benefits:
Bolsters Digestion
The fruit is a great source of dietary fibre, promoting healthy digestion and preventing constipation. Fiber also helps regulate blood sugar levels, making it a good choice for people with diabetes.
Aids Weight Loss
Granadilla is low in calories, making it a great option for those looking to manage their weight while still enjoying a delicious, nutritious snack. A 100-gram serving of granadilla contains about 68 calories, which makes it a perfect treat without the guilt.
Keeps Immunity Strong
This tropical fruit is rich in vitamins A and C, both of which contribute to healthy skin, vision, and immune function. A good source of vitamins and minerals, it also contains potassium, which helps maintain fluid balance.
Promotes Heart Health
The potassium content in granadilla aids in maintaining a healthy heart by helping to lower blood pressure levels. This may also contribute to lowering cholesterol levels, further supporting cardiovascular health.
Maintains Skin Health
Granadilla is an excellent source of antioxidants, particularly vitamin C, which helps fight oxidative stress and protect cells from damage, slowing down the aging process and keeping the skin radiant.
How To Eat Granadilla?
Granadilla’s sweet flavour and juicy texture make it a versatile ingredient in a variety of dishes, both sweet and savoury. Here are some ways to incorporate granadilla into your meals:
- The simplest and most refreshing way to enjoy granadilla is by cutting it in half and scooping out the pulp with a spoon
- Granadilla is often used in smoothies and fresh juices, either as the main ingredient or as part of a tropical fruit blend. Its sweetness pairs beautifully with other fruits like mango, pineapple, or banana
- Granadilla can be used in desserts like sorbets, ice creams, puddings, or fruit salads. It's vibrant colour and refreshing taste can elevate any dessert
- Use granadilla as a topping for yogurt, oatmeal, or pancakes. Its juicy pulp adds texture that complements the creaminess of yogurt or the heartiness of oats. The pulp can be blended into cake batters for added moisture and flavour.
- Combine it with avocado, cucumber, or tomatoes for a refreshing, tangy-sweet salad.
Where To Find Granadilla?
Granadilla thrives in warm climates and is commonly found in tropical regions, including parts of South America, Africa, and Southeast Asia. While it may not be as readily available in every grocery store, it can often be found in specialty markets, especially in areas with a large population of people who enjoy tropical fruits.
Also Read: Dragon Fruit: 5 Awesome Wellness Incentives Of This Spiky, Pink Fruit
A delightful tropical fruit that is not only delicious but also packed with health benefits, this low-calorie, nutrient-dense fruit, is an excellent choice for those looking for delicious fruit options with an inclination for a taste of the tropics. With its impressive nutritional profile, granadilla is a tropical delight worth discovering! Here is a refreshing smoothie recipe from this juicy fruit, perfect for a tropical pick-me-up!
Granadilla Fruit Tropical Delight
Ingredients:
- 2 ripe granadillas
- 1 ripe banana
- 1/2 cup coconut water (for a lighter smoothie) or coconut milk (for a richer texture)
- 1/2 cup Greek yogurt
- 1 tablespoon honey
- Ice cubes (Optional)
- Fresh mint leaves for garnish
Method
- Cut the granadillas in half and scoop out the pulp into your blender.
- Add the banana, coconut water (or milk), Greek yogurt, and honey.
- If you want a colder smoothie, toss in a handful of ice cubes
- Blend everything on high speed until smooth and creamy
- If the smoothie is too thick, you can add a bit more coconut water, or milk for the desired consistency
- Taste your smoothie, and if you want it sweeter, add a little more honey or syrup. If you like it tangier, a splash of lime juice could also complement the flavour.
- Pour the smoothie into a glass, garnish with fresh mint leaves if desired, and enjoy!
Nutrition
A great way to start your day or to refresh yourself on a hot afternoon, the Granadilla smoothie is not only delicious but also packed with nutrients from fruit, banana, and yogurt.
(This content is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile: Preeti Sharma
Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
Organic cultivation practices enhanced antioxidant activities and secondary metabolites in giant granadilla (Passiflora quadrangularis L.)
Shiamala Devi Ramaiya 1, Huei Hong Lee
https://pubmed.ncbi.nlm.nih.gov/34310644/
https://www.researchgate.net/publication/325204035_Pollination_of_Granadilla_Passiflora_ligularis_Benefits_From_Large_Wild_Insects
