Food encyclopedia

Breadfruit is a large oblong or round fruit, 8 to 10 inches in diameter and up to 10 pounds in weight, with a thin, bumpy skin that turns green brown to yellow as the fruit ripens. The meat is cream colored, mealy, and starchy in texture, and it is blandly sweet, similar to the potato. Thus, it is not eaten as a fruit but as a highcarbohydrate vegetable. Mature breadfruit is dark, dull, greenish brown, with stains on the surface from the milky sap that is exuded by the fruit.

Family Moraceae (fig or mulberry)

Scientific name Artocarpus communis, Artocarpus altilis

Common name breadfruit

High in vitamin C and dietary fiber

A good source of potassium

Varieties

On the island of Maui in Hawaii, almost 100 varieties of breadfruit, called “ulu,” are grown at Kahanu Gardens of the National Tropical Botanical Garden.

Origin & botanical facts

Native to the Pacific, particularly Polynesia and southeast Asia, the beautiful, smoothbarked breadfruit tree grows to about 60 feet tall, with dark-green, palmate leaves up to 3 feet long. Breadfruit was very important in the lives of early Polynesian people, who carried it with them in their canoes and planted trees wherever they settled throughout the Pacific Islands. In Hawaiian tradition, breadfruit is a symbol of creation and of the creator’s generosity and love. Today, however, the largest producers of breadfruit are the Caribbean Islands. Each breadfruit actually is composed of thousands of small fruit growing together around a core. Breadfruit is generally picked while it is firm and before it ripens, becomes overly sweet, and falls to the ground. Breadfruit grows in hot, wet, tropical lowlands, tolerating a variety of welldrained soils. The fruit is propagated from shoots that develop from the tree’s roots, or from root cuttings themselves. The tree produces an extensive root system, so it must be planted where it will have room to grow. It does not transplant easily. Trees bear fruit 5 to 7 years after the shoots are planted, and generally two crops of fruit mature during the year, once between April and June, and once between October and January. Breadfruit must be harvested by hand, by climbing the tree and cutting or snapping off the stem close to the branch. If knocked from the tree, bruises will cause rapid softening. Because individual breadfruits do not develop at the same rate, each tree must be harvested several times during the season.

Uses

Breadfruit that is slightly soft with a yellow to tan rind and no bruises should be chosen. The fruit can be stored up to 10 days if wrapped in plastic and placed in a cool area. Like squash or potatoes, breadfruit can be peeled and boiled, steamed, baked, grilled, stir fried, or made into a salad resembling potato salad. It also can be preserved through fermentation. In Hawaii it is sometimes pounded into a paste called “ulu poi.” (Hawaiian poi usually is made from taro root.) Despite its name, it is not used to make bread. In the Pacific, the sap and wood of the breadfruit plant have various nonculinary uses. Breadfruit is sold fresh in some ethnic markets or specialty stores, or it is sometimes available canned.

Nutrient composition

Breadfruit is high in vitamin C and fiber and is a good source of potassium.

Nutrient Content

Energy (kilocalories) 99

Water (%) 70

Dietary fiber (grams) 5

Fat (grams) 0

Carbohydrate (grams) 26

Protein (grams) 1

Minerals (mg)

Calcium 16

Iron 1

Zinc 0

Manganese 0

Potassium 470

Magnesium 24

Phosphorus 29

Vitamins (mg)

Vitamin A 4 RE

Vitamin C 28

Thiamin 0.1

Riboflavin 0

Niacin 1

Vitamin B6 0.1

Folate 13 μg

Vitamin E 1

The lemon is a small, oval, bright yellow citrus fruit that bulges at the blossom end. The flesh is tart and acidic and is not usually eaten out of hand. Lemons are available year round, but production is slightly higher in the spring and summer.

Family Rutaceae

Scientific name Citrus limonia

Common name lemon

High in vitamin C and fiber

Contains bioflavonoids (antioxidants) that may help prevent cancer

Varieties

Lemons can be acid or sweet, but only acidic lemons are grown commercially. The two most common varieties of commercially grown lemons are the large Eureka, which has a pitted skin and few seeds, and the Lisbon, which is smaller and has a smooth skin and no seeds. Sweet lemon trees are used almost exclusively by home gardeners as ornamental plants.

Origin & botanical facts

Lemons originated in southeast Asia, between south China and India. They may have been grown in the Mediterranean region as early as the 1st or 2nd century, because they appear in Roman artwork of the period. From there, they were brought to the rest of Europe about the time of the Crusades. Christopher Columbus brought lemon seeds to the Americas, and by the 17th century, lemons and other citrus fruits were well established in what is now Florida. Throughout the 1800s, however, Florida lemon groves were repeatedly destroyed by frost. California lemon cultivation began during the Gold Rush to alleviate the shortages of fresh fruits and vegetables that led to scurvy, a disease caused by vitamin C deficiency. Today, California is the primary source of lemons in the United States, and Arizona ranks second. Other countries with significant commercial lemon crops are Italy, Mexico, Spain, Brazil, Argentina, Iran, Turkey, India, and Egypt. Lemon trees are tropical plants and can grow only in frost-free regions. They can be standard or dwarf size, and like other citrus trees, they have large, darkgreen, evergreen leaves and produce very fragrant white flowers. Although they bloom most abundantly in the spring, they also may flower at other times of the year, depending on the climate. Only about 2 percent of the blossoms produce fruit, but that number still can bring a large harvest. Lemon and other citrus trees can live and continue to bear fruit for as long as 100 years.

Uses

When selecting lemons, choose those that are heavy for their size and bright yellow. Lemons can be kept up to 2 weeks in plastic bags in the refrigerator. Although lemons are too tart and acidic to eat as fresh fruit, they are among the most versatile and widely used fruits. The juice and grated peel are used to flavor a wide variety of foods and beverages. Spread on the surface of cut fruits (such as apples) and vegetables (such as potatoes), lemon juice prevents browning that results from oxidation. Frozen lemon juice, but not the processed type (labeled as “reconstituted”), is an acceptable substitute for fresh juice.

Nutrient composition

Lemons are high in vitamin C and fiber and contain bioflavonoids (antioxidants) that may help prevent cancer.

Nutrient Content

Energy (kilocalories) 22

Water (%) 87

Dietary fiber (grams) 5

Fat (grams) 0

Carbohydrate (grams) 12

Protein (grams) 1

Minerals (mg)

Calcium 66

Iron 1

Zinc 0

Manganese –

Potassium 157

Magnesium 13

Phosphorus 16

Vitamins (mg)

Vitamin A 3 RE

Vitamin C 83

Thiamin 0.1

Riboflavin 0

Niacin 0

Vitamin B6 0.1

Folate –

Vitamin E –

Guavas are usually round or oval and approximately 2 to 4 inches in diameter. Embedded in the center of the pulp are numerous (100 to 500) tiny, peachcolored, round edible seeds. The seeds encircle a pulp that is softer, sweeter, and less granular than the outer part of the fruit. The thin skin, green and tart when unripe, can take on shades of yellow, white, pink, or light green when ripe and edible.

Family Myrtaceae

Scientific name Psidium guajava

Common name guava, guyava

High in vitamin C and fiber

A good source of vitamin A (beta carotene)

Varieties

Guavas differ greatly in flavor, and the pulp can vary from white to pink, yellow, or red depending on the variety. The varieties found most often in U.S. markets are the common, lemon, and strawberry guava. The juice varieties usually have deep-pink flesh and hard, inedible seeds.

Origin & botanical facts

The guava is believed to have originated in an area extending from southern Mexico through parts of Central America. Today, the guava is grown throughout the tropics and subtropics and is an important fruit in many parts of the world, including Mexico, India, and southeast Asia. Domestically, guavas are grown in Hawaii, Florida, and parts of southern coastal California. The evergreen guava tree grows to a height of about 35 feet with spreading branches. The leaves are long, leathery, and aromatic when crushed. The fruit, technically a berry, generally matures 90 to 120 days after flowering. Although it can survive outside subtropical areas, the guava prefers warm, frost-free climates. Fruits grown in cooler climates tend to be inferior in flavor.

Uses

The softest, yellowest guavas, free of blemishes, are best for purchase. They can be ripened at room temperature and refrigerated in a perforated plastic bag. Mature but green guavas can be kept refrigerated for several weeks and will ripen at room temperature in 1 to 5 days. The ripening process can be accelerated by placing the fruit in a paper bag. Ripe fruit that has changed color should be eaten within a couple of days because it will bruise easily and rot quickly. The just-ripened fruit is crisper in taste than the fully ripe fruit. Guavas can be frozen for extended periods of storage. The flesh of the guava can be eaten with a spoon or peeled and sliced. Purйed guava is used as a marinade or a dessert sauce or to make smoothies or sorbet. Commercially, guava is often made into juice.

Nutrient composition

Guavas are a good source of vitamin A (beta carotene) and are rich in vitamin C, although much of the vitamin C is in the rind of the fruit. Guavas are also high in dietary fiber and contain lycopene, a carotenoid with antioxidant properties.

Nutrient Content

Energy (kilocalories) 46

Water (%) 78

Dietary fiber (grams) 5

Fat (grams) 1

Carbohydrate (grams) 11

Protein (grams) 1

Minerals (mg)

Calcium 18

Iron 0

Zinc 0

Manganese 0

Potassium 256

Magnesium 9

Phosphorus 23

Vitamins (mg)

Vitamin A 71 RE

Vitamin C 165

Thiamin 0

Riboflavin 0

Niacin 1

Vitamin B6 0.1

Folate 13 μg

Vitamin E 1

Papayas are round to oval fruits that have a smooth, thin skin. When ripe, papayas have yellow skin and firm, sweet flesh that ranges from yellow-orange to salmon pink. Numerous tiny black seeds are clustered in the center of the fruit.

Family Caricaceae

Scientific name Carica papaya

Common name papaya, tree melon

High in vitamin C

Varieties

Of the two types of papayas, Hawaiian and Mexican, the Hawaiian is the smaller, pear shaped type that is generally found in supermarkets. A whole Hawaiian papaya weighs about a pound. The Mexican papaya is usually larger and more elongated, often weighing up to 10 pounds. This variety usually has darker flesh and, although the flavor is less intense than that of its Hawaiian counterpart, it is still quite juicy and delicious. Mexican varieties include Mexican Yellow and Mexican Red, named for the flesh color. The most common Hawaiian variety is called the Solo.

Origin & botanical facts

Although the papaya is native to southern Mexico and Central America, it is now grown in every tropical and subtropical country. Brazil is the leading producer of papayas in the world, dominating exports to Europe. Mexico is the largest supplier of papayas to the United States and Canada. The United States crop is concentrated in Hawaii and is used to supply papayas to Japan and Canada. Technically an herb, the papaya tree can grow to 10 or 12 feet in height. Mexican varieties are usually taller. A thin, cylindrical, non woody trunk is topped off by spiraling leaves that contain five to nine main segments each. All parts of the plant contain large amounts of latex. The fruits, which hang from short, thick peduncles at the base of the leaves, are usually harvested at color break (when a streak of yellow appears in the green) and should still exhibit some green in the supermarket. Papaya plants exist in one of three sex types: male, female, and hermaphrodite. Male plants have tubular flowers but bear no fruit. Female plants have round flowers and bear round fruits. Hermaphrodite plants have characteristics of both male and female flowers and produce the pearshaped fruit that is preferred by consumers. Some plants produce flowers of more than one sex type, depending on climatic factors. High temperatures seem to favor male flowers. Papaya seeds can remain viable for years if storage conditions are dry and cool.

Uses

Papayas ripen in 3 to 5 days at room temperature, and ripe fruit can be stored in the refrigerator for a week. Because cold temperature permanently halts the ripening process, unripe fruits should not be refrigerated. Papaya is usually eaten raw. Its cool, bland flavor complements spicy foods. Green papayas contain latex and should not be eaten raw, but they can be cooked and used in salsa or added to stews and soups. Papayas cannot be used in gelatin desserts because an enzyme in the fruit prevents the gelatin from solidifying.

Nutrient composition

Papayas are high in vitamin C and contain beta cryptoxanthin, a phytochemical that promotes health.

Nutrient Content

Energy (kilocalories) 30

Water (%) 89

Dietary fiber (grams) 2

Fat (grams) 0

Carbohydrate (grams) 8

Protein (grams) 0.5

Minerals (mg)

Calcium 18

Iron 0

Zinc 0

Manganese 0

Potassium 196

Magnesium 8

Phosphorus 4

Vitamins (mg)

Vitamin A 22 RE

Vitamin C 47

Thiamin 0

Riboflavin 0

Niacin 1

Vitamin B6 0

Folate 29 μg

Vitamin E 1

Acerolas are round or oval, cherry-like fruits that range from 2 to 4 inches in diameter. When ripe, the skin turns bright red. The soft, juicy flesh is yellow and has a slightly tart flavor.

Family Malpighiaceae

Scientific name Malpighia punicifolia L., Malpighia glabra L.

Common name Barbados cherry, West Indian cherry, cereza

High in vitamin C

A good source of vitamin A (beta carotene)

Varieties

The Florida Sweet variety, commonly grown in California, yields large, juicy fruits that have a taste similar to apples. Manoa Sweet, a variety developed in Hawaii, has orange-red fruits that are especially sweet. A dwarf variety, which grows to a height of only 2 feet, can tolerate lower temperatures than the other varieties and is suited for container cultivation.

Origin & botanical facts

The acerola is believed to have originated in the Yucatan peninsula of Mexico. Since its discovery, the plant has been introduced throughout the tropical and subtropical regions of the world, but it is still primarily grown in and around the West Indies. The acerola is a large, bushy shrub that can attain a height of 15 feet. Although the plant grows best in hot tropical lowlands with medium to high rainfall, it is also very drought tolerant. Acerolas need protection against frost and winds because their root system is shallow and they can be toppled by high winds. The leaves are covered with hair, are light to dark green, and become glossy when mature. The small, white to pink flowers bloom throughout the year. Because up to 90 percent of the blossoms fall from the plant, only a few of the flowers set fruit. When grown from seed, plants begin to fruit after 2 or 3 years. An 8 year old tree may yield 30 to 60 pounds of fruit a year.

Uses

Because acerolas deteriorate quickly and undergo rapid fermentation once removed from the tree, they should be refrigerated if not used immediately. Unrefrigerated fruits can develop mold within 3 to 5 days. Acerolas can be eaten raw, made into jams and jellies, or pureed into juice. They have been used as a supplemental source of vitamin C, to make baby food, and as an ingredient in ice cream.

Nutrient composition

Acerolas contain the most concentrated source of natural vitamin C of any known fruit, 100 times the vitamin C content of oranges and 10 times that of the guava. Green (unripe) fruits have twice the vitamin C content of ripe fruits. They are also a good source of vitamin A (betacarotene).

Nutrient Content

Energy (kilocalories) 31

Water (%) 91

Dietary fiber (grams) 1

Fat (grams) 0

Carbohydrate (grams) 8

Protein (grams) 0

Minerals (mg)

Calcium 12

Iron 0

Zinc 0

Manganese –

Potassium 143

Magnesium 18

Phosphorus 11

Vitamins (mg)

Vitamin A 75 RE

Vitamin C 1,644

Thiamin 0

Riboflavin 0.1

Niacin 0

Vitamin B6 0

Folate 14 μg

Vitamin E 0

The grapefruit, one of the largest members of the citrus family, measures up to 5 or 6 inches in diameter. It is a plump, imperfectly round fruit with thick, glossy skin that varies from yellow to pinktinged yellow. Like all citrus fruits, the flesh of the grapefruit is segmented and each segment is tightly wrapped in a semiopaque, thin, fibrous membrane, the albedo. The segments are arranged spherically around a solid axis. The juicy flesh has a refreshing tart taste.

Family Rutaceae

Scientific name Citrus paradisi

Common name grapefruit

High in vitamin C

Contains antioxidants that may help prevent certain forms of cancer

Varieties

The varieties of grapefruit are categorized by the colors of their flesh, which range from white to bright pink or red. The white grapefruit has pale-yellow skin and flesh, whereas the pink or red grapefruit has rose to bright-pink flesh and pinktinged yellow skin. The flavor varies from a biting, bitter tang to honey sweet; the white is the more bitter. The most common variety of white grapefruit is the White Marsh, and the most popular pigmented varieties are the Flame, the Rio Red, and the Star Ruby. Some less familiar varieties are the Duncan and the Golden.

Origin & Botanical facts

Citrus fruits have been part of the human diet since the Stone Age, but the origins of the grapefruit are a mystery. Some evidence suggests that grapefruit may have originated in China 4,000 years ago and its seeds spread worldwide by insects. Others believe the grapefruit may be a descendent of the pomelo, dropped on Jamaican land by seagulls traveling from the island of Barbados, where the fruit was brought by a captain who worked for one of the East Indian trading companies. Disagreement even exists about the origins of the name “grapefruit.” One theory holds that it was so named because the growing fruits resemble a cluster of grapes. The grapefruit tree is a large evergreen with dark, glossy, green leaves. The grapefruit prefers warmer climates and therefore thrives best in the southern states. Today, Florida, Texas, and California supply 90 percent of the world’s grapefruit. Because the fruits ripen at different times in different areas, the fruits are available year round.

Uses

Fresh grapefruit may be left at room temperature in a well ventilated area for up to a week or kept up to 6 to 8 weeks in the crisper of a refrigerator. Exposure to ethylene gas from other ripening fruits may accelerate decay. Fresh grapefruit halves are refreshing at breakfast, for a snack, or as a first course before dinner. Grapefruit that has been lightly sprinkled with sugar and broiled makes a pleasant, old fashioned dessert. Grapefruit sections can be added to fruit or vegetable salads, paired with avocado, or served as a complement to seafood salad. Grapefruit skin can be candied or used to make marmalade.

Nutrient composition

Grapefruit is high in vitamin C. The pink and red varieties contain vitamin A (betacarotene) and lycopene, an antioxidant that may help prevent cancer. Grapefruit contains a chemical that can alter intestinal absorption of some medications and lead to higher than normal blood levels of some drugs and potential problems. Individuals who take prescription medications and who frequently drink grapefruit juice or eat grapefruit should notify their health care practitioners.

Nutrient Content

Energy (kilocalories) 41

Water (%) 91

Dietary fiber (grams) 1

Fat (grams) 0

Carbohydrate (grams) 10

Protein (grams) 1

Minerals (mg)

Calcium 15

Iron 0

Zinc 0

Manganese 0

Potassium 178

Magnesium 10

Phosphorus 10

Vitamins (mg)

Vitamin A 15 RE

Vitamin C 44

Thiamin 0

Riboflavin 0

Niacin 0

Vitamin B6 0.1

Folate 13 μg