Everything You Could Want in an Exotic Fruit

Some fruits are so recognizable that they have a letter of the alphabet devoted to them: “A” is for apple, “B” is for banana, “O” is for orange. But nobody ever says “P” is for papaya.

Although they were probably native to the Americas, papayas are now grown on other continents and in such tropical places as Hawaii, Mexico, Puerto Rico and Central and South America. A few are even grown in Florida and California. They aren’t hard to find in the market, but many people still don’t know what a treat they’re missing.

The two varieties most frequently available in the United States are the Solos from Hawaii and the Mexican papayas. Solos are pear-shaped and about 6 inches long. Their skin is a greenish yellow and the flesh will be either bright golden or a seductive pinkish hue. The Mexican varieties, which are not as common, are much larger. They may grow to 2 feet long and weigh more than 10 pounds. Although they are clearly bigger, they are not nearly as sweet as the Solos. Both varieties can be found--for a price--year round, but the peak season is in the early summer and then again in the fall.

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Nutritionally, papayas are as good as they taste. They are very sweet, but 3 1/2 ounces (about one-third of a papaya) has only 39 calories, while providing 62 milligrams of vitamin C and 38 micrograms of folacin. That’s more than 100% of the recommended daily allowance (RDA) for vitamin C and almost 20% for folacin.

Papayas are picked when they are only partially ripe so they will be firm enough to survive the shipping process. As they ripen, they go from green to yellow orange, starting from the bottom and moving up toward the stem. If a papaya is completely green (without even a tinge of yellow), it has probably been picked way too soon and it will never ripen properly. When you choose one at the market, make sure it is at least half yellow. When completely ripe, a papaya will yield to slight pressure, but make sure it isn’t soft and mushy around the stem.

Look for skin that is smooth, not deeply bruised and not shriveled. Don’t worry about light, surface blemishes. The whole fruit has no smell, but once you cut into one, be prepared for a fragrant, sweet aroma.

If the fruit smells fermented in any way, throw it out.

If your papaya is between one-quarter to one-third ripe when you buy it, it will ripen fully in two to four days if left at room temperature. If you want to speed up that process, put it in a paper bag with a banana. Once a papaya is ripe, it should be stored in a plastic bag in the refrigerator, where it will keep for up to a week. But be warned, the flavor starts to fade almost immediately, so use it within a day or two if you can.

When you cut open a papaya, be prepared for a visual treat. The center cavity is full of small black seeds. Many people just throw these away, but they are actually edible. They look and taste like peppercorns and can be used as a garnish or seasoning. They can even be dried and put through a food processor to make a tangy spice.

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There are lots of ways to use papayas. Cut the fruit lengthwise and scoop out the seeds. Use a paring knife to take off the skin. The flesh is very soft and can be diced or removed with a melon baller. One word of warning. Don’t use uncooked papaya in gelatin molds because the enzymes in the fruit will keep the gelatin from becoming solid.

Fresh papaya wedges are frequently served with a little lemon or lime, or even a dash of cayenne pepper to cut the sweetness. Papaya halves can be filled with cottage cheese, other fruits, tuna fish or whatever you like. For dessert, try them with a little frozen yogurt.

You can bake an unripe papaya half just like squash and serve it as a side dish with poultry or pork. It can also be skewered and broiled on the grill. Papaya sauce can be used in blender drinks or as a low-fat dressing to put on your salad. Papayas can also be used like mangoes in fruit salsa, which is excellent with fish, meat or poultry.

If you have a particularly sweet tooth, try some papaya slices, alongside figs stuffed with mascarpone cheese.

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Here’s a recipe from the “Wellness Lowfat Cookbook”:

Papaya and Apples with Berry Sauce

1 Granny Smith apple

1 papaya

2 teaspoons lemon juice

1 cup fresh or unsweetened

frozen blackberries or raspber-

ries (or a combination of the

two)

1 teaspoon honey

2 tablespoons nonfat sour

cream

In a large bowl, toss the apple cubes with the lemon juice and set aside. In a blender, combine the berries and honey and process until just combined. Add the papaya cubes to the apple cubes and toss gently.

Divide the mixture among four plates and spoon the berry sauce over the fruit. Top each serving with 1 1/2 teaspoons of sour cream.

Each serving has 83 calories, 4 grams of fiber, 35 mg of calcium, 332 mg potassium, 1 mg beta carotene and 63 mg of vitamin C.