January 23, 2025

How to Use Ripe and Green Papaya

January 23, 2025

Papaya

Papaya, both ripe and green, is a powerhouse of nutrients and has numerous health and culinary benefits. Here’s a breakdown of its nutritional profile, benefits, and suggestions for use.

Health Benefits

Ripe Papaya
  • Rich in Antioxidants: Vitamin C, beta-carotene, and flavonoids protect against free radicals, reducing inflammation and risk of chronic diseases.
  • Supports Digestion: Contains papain, a proteolytic enzyme that helps break down proteins and relieves constipation.
  • Boosts Immunity: High Vitamin C and beta-carotene content strengthen the immune system.
  • Promotes Skin Health: Vitamin A and C aid in collagen production, helping maintain healthy, youthful skin.
  • Heart Health: Fiber, potassium, and antioxidants help lower bad cholesterol and regulate blood pressure.
  • Eye Health: Rich in beta-carotene and Vitamin A, it supports vision and prevents macular degeneration.
Green (Unripe) Papaya
  • Digestive Aid: Higher levels of papain than ripe papaya aid in digestion, making it great for people with digestive disorders.
  • Anti-inflammatory: Green papaya is used in traditional medicine for its anti-inflammatory properties.
  • Improves Wound Healing: Applied topically, its enzymes speed up recovery from wounds.
  • Menstrual Pain Relief: Traditionally consumed to ease menstrual cramps by improving blood flow.
  • Rich in Fiber: Supports gut health and helps in weight management.

    • Suggestions for Use

    Ripe Papaya
    • Breakfast: Enjoy as-is, add to smoothies, or mix with yogurt and granola.
    • Desserts: Use in fruit salads, sorbets, or as a topping for pancakes.
    • Juices and Drinks: Blend into a juice or smoothie for a refreshing tropical drink.
    • Skin Mask: Mash and apply to the skin for a hydrating face mask.
    Green (Unripe) Papaya
    • Salads: Grate and use in savory dishes like Thai green papaya salad (Som Tam).
    • Soups and Stews: Add cubes to broths for a mildly sweet and earthy flavor.
    • Pickles: Slice and pickle in vinegar with spices.
    • Tenderizing Meat:
      Why it works: Papain breaks down proteins, making meat tender and juicy.
    • How to use: Blend or mash green papaya into a paste and marinate meat for 30 minutes to 2 hours. Avoid over-marination as it can overly break down the meat, making it mushy.
    • Vegetable Substitute: Use in curries or stir-fries as a potato substitute.

    Tips
    • Ripe Papaya: Choose a fruit with yellow skin and slightly soft texture. Refrigerate once ripe.
    • Green Papaya: Opt for firm, unripe fruit with green skin and no blemishes. Store in a cool, dry place.

    By incorporating ripe and green papaya into your diet, you can enjoy their distinct flavors and diverse health benefits, from boosting digestion to improving skin health and enhancing your culinary creations!

    Nutritional Breakdown (per 100 grams)

    Ripe Papaya
    Calories: 43
    Protein: 0.5 g
    Fat: 0.1 g
    Carbohydrates: 11 g
    Sugar: 7.8 g
    Fiber: 1.7 g
    Vitamin C: 60.9 mg (101% of daily value)
    Vitamin A: 950 IU (19% of daily value)
    Potassium: 182 mg
    Folate (B9): 37 µg (9% of daily value)
    Magnesium: 10 mg
    Beta-carotene: High (converts to Vitamin A)

    Green (Unripe) Papaya
    Calories: 32
    Protein: 1.2 g
    Fat: 0.1 g
    Carbohydrates: 7 g
    Sugar: 1 g
    Fiber: 2.6 g
    Vitamin C: 39 mg (65% of daily value)
    Vitamin A: 0.2 mg
    Potassium: 215 mg
    Calcium: 20 mg
    Magnesium: 21 mg

    Papaya Mango Chutney Recipe

    Yield: About 4 cups
    Servings: 32 servings (2 tablespoons per serving)

    Ingredients
    3 large mangoes, peeled and chopped
    1 small Latin American papaya, peeled, seeded, and chopped
    2 cups brown sugar, divided
    ½ small red onion, finely chopped
    ½ small yellow onion, finely chopped
    ½ cup cider vinegar
    1 cup water
    ¼ cup minced fresh ginger
    1 jalapeño pepper, chopped
    1/8 teaspoon ground cinnamon
    1/8 teaspoon ground nutmeg
    1/8 teaspoon ground cloves
    2 limes, juiced (1 teaspoon lime zest)

    Instructions

    • Prepare the Fruit:Place the chopped mangoes and papaya in a large bowl. Add ½ cup of the brown sugar and mix. Set aside to allow the fruit to release its juices.
    • Cook the Base:
      In a heavy pot, combine the cider vinegar, water, red onion, yellow onion, ginger, cinnamon, nutmeg, and cloves. Bring the mixture to a boil, then reduce heat and let it simmer gently for 20 minutes.
    • Add the Fruit:
      Stir the fruit and jalapeño into the pot with the vinegar mixture. Bring the mixture to a boil, then reduce the heat and simmer for 30 minutes, stirring occasionally.
    • Mash the Mixture:
      Use a potato masher to mash the fruit to your desired consistency. Simmer the chutney for an additional 15 minutes.
    • Add Lime Juice and Zest:
      Stir in the lime juice and zest, then turn off the heat.
    • Preserve or Serve:
      Transfer the chutney to sterilized jars while hot and seal according to canning instructions. Alternatively, let it cool and store it in the refrigerator for up to 2 weeks.

    This chutney has a perfect balance of sweetness from the brown sugar, tanginess from the vinegar and lime, and a mild heat from the jalapeño. The spices—cinnamon, nutmeg, and cloves—add a warm, aromatic depth that complements the tropical flavors of mango and papaya.

    Nutritional Breakdown (Per 2-Tablespoon Serving)

    Calories: 58
    Protein: 0.3 g
    Fat: 0 g
    Carbohydrates: 15 g
    Sugar: 13 g
    Fiber: 0.8 g
    Sodium: 3 mg
    Vitamin C: 9 mg (15% of daily value)
    Vitamin A: 400 IU (8% of daily value)

    This Papaya Mango Chutney is a versatile condiment, perfect for pairing with grilled meats, roasted vegetables, or even as a spread on sandwiches or crackers!

    Print the Recipe Here