The American Culinary Federation’s ingredient of the month is dragon fruit.
The American Culinary Federation’s ingredient of the month is dragon fruit.
Also called pitaya, it grows on a climbing cactus, and grows well in areas around the island. You can get a variety of dragon fruit: sour dragon fruit, or stenocereus, has a juicy flesh and an acidic taste. It grows best in dry regions of the Americas. The white-fleshed, or Hylocereus undatus, has red skin and white flesh. It is the least sweet of the Hylocereus family. Red-fleshed, or Hylocereus costaricensis or Hylocereus plyrhizus, has red skin and red flesh. Yellow dragon fruit, or Hylocereus megalanthus, has yellow skin with white flesh and is the sweetest of all the varieties.
The “scales” are actually overlaid leaves, called bracts. As it ripens, the fruit turns either red or yellow, depending on the variety, with the bracts remaining green. When opened, you will find the flesh to be juicy, with a creamy consistency and crunchy edible seeds.
The season for dragon fruit is in the summer and early fall, so we should be seeing them in the markets in a few months.
You can consider dragon fruit a superfood, as it is high in vitamins and minerals. It is known for its antioxidant properties, which protect against free radicals that cause aging, cancer and disease. These same antioxidants also help support memory function and coordination.
One serving of dragon fruit contains 34 percent of the recommended daily value of Vitamin C, which helps the body develop resistance against infection and promotes a healthy immune system.
Dragon fruit provides 12 percent of the daily recommended value of dietary fiber. Soluble dietary fibers help control weight by making the stomach feel full. Insoluble dietary fibers add bulk to the diet and help prevent constipation.
One serving of dragon fruit has 11 percent of the daily recommended value of iron, an essential mineral for keeping blood healthy and strong.
Seeds of this fruit contain omega-3 and omega-6 fatty acids, which are important for brain development, immune system function and blood pressure regulation.
Lycopene is found in the red-fleshed dragon fruit, which is a phytonutrient, or natural plant pigment. It acts as an antioxidant to help reduce the risk of heart attacks and certain types of cancer.
When selecting a dragon fruit, it should yield gently to pressure. Avoid fruit that has dark bruises or has dry, brown spines.
After you get it home, place the fruit in a plastic bag in the refrigerator for up to five days or peel the skin off and freeze the flesh for up to three months.
I wrote about dragon fruit three years ago and featured a recipe for dragon fruit sorbet. You can also make a fruit granite with frozen fruit, combine with other tropical fruit such as mango and pineapple for a healthy fruit salad, or blend dragon fruit into yogurts and parfaits or add it to pancake or waffle batter. You can also make this salsa to eat with corn chips.
Dragon Fruit Salsa
1 cup dragon fruit, peeled and cubed into 1/2-inch cubes
2 tablespoons green onions, chopped finely
2 tablespoons cilantro leaves, chopped
1 tablespoon lemon or lime juice
Combine all ingredients and mix gently.
Small bites
Some interesting facts about dragon fruit:
• Ancient Chinese legends say the dragon fruit was created thousands of years ago by a dragon in battle who blew a burst of fire containing the fruit.
• The dragon fruit in Hawaii supposedly come from the wall of Punahou School, where Mrs. Bingham planted the cactus in 1836.
• The white cactus flower opens in the evening and releases a beautiful scent ready for pollination. Therefore, nocturnal creatures such as bats and moths, not bees, are the pollinators. By morning, when bees are active, the flower wilts.
Foodie bites
• The Rotary Club of South Hilo’s 12th annual Hilo Huli at Coconut Island is only two weeks away. Tickets can be obtained from members Larry Black, Peter Boucher, Arabel Camblor of Clark Realty, Val Cook, Kehau Costa of Hawaii Island Realtors Association, Cindy Drummond in the ER at Hilo Medical Center, Tulsi Gabbard’s Big Island liason Emily Emmons, Tom English of W.H. Shipman, Paul Feng, John FitzGerald, Steve Fukunaga, Rick Fuller of Pacific Air Supply, Kevin Fung of Kevin’s Auto, contractor Gene Hennen, the Rev. Moki Hino of Holy Apostles Church, Brenda Ho of Hospice of Hilo, David Hurd, Charlene Iboshi, Roxann Ikeda of Bank of Hawaii, Cheyenne Kalawe of Hawaii Beverage or Tracy Kim of American Mutual. There will be 27 food, snack and drink vendors. You will not go away hungry or thirsty, for sure.
• Hawaii Community College’s Culinary Program’s Bamboo Hale is featuring the foods of China. The cafeteria is offering great hot lunches for less than $10. Please support the students.
The second-year students will soon be hitting the pavement as chefs, looking for jobs.
Email me at audreywilson808@ gmail.com.