Papaya

There are two types of papayas, the Hawaiian and Mexican. The Hawaiian variety, also known as Solo papaya, is found most often in supermarkets. This type of papaya is pear shaped, weighs about a pound, and has yellow skin when ripe. The flesh is bright orange or pinkish, depending on the variety.

The Mexican papaya is not as common, but can often be found in Latino supermarkets. Mexican papaya is much larger then the Hawaiian; it weighs up to 20 pounds and can be more than 15 inches long.

Papayas are a rich source of vitamin A and C. One half of a small papaya can provide 150 percent of the recommended dietary intake of Vitamin C. It is low in calories, fat free, cholesterol free, and a good source of potassium, folate, and fiber. The papaya nutrients promote the health of the cardiovascular system and also provide protection against colon cancer.

Papaya also contains the digestive enzyme, papain, which is used like bromelain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, and allergies.

How to buy

Look for papayas that are partly or completely yellow in color, depending on variety, that give slightly to pressure, but are not soft at the stem-end. Avoid papayas that are bruised, shriveled, or have soft areas. Papayas that are hard and green are immature and will not ripen properly. Uncut papayas have no smell. Papayas that are cut should smell sweet, but not fermented.

How to store

Slightly green papayas will ripen quickly at room temperature, especially if placed in a paper bag. As the papaya ripens, it will turn from green to yellow. Place ripe papayas in a plastic bag and store in the refrigerator. Papayas will keep for up to a week, but it's best to use them within a day or two.

Papayas can be used many different ways. They can be eaten as is, added to a fruit salad or to a host of different recipes.

Papaya can be eaten like a melon. After washing the fruit, cut it lengthwise, scoop out the seeds and then eat the flesh with a spoon. To add some zest, you can squeeze lemon or lime juice on top – delicious!

Papaya can also be cut into smaller pieces for fruit salad or recipes, or scooped out with a melon baler. If you're adding papaya to a fruit salad, do so just before serving as it tends to cause the other fruits to become very soft.

The papaya enzyme, called papain, is used as a meat tenderizer. It breaks down tough meat fibers. South American cooks have been using papaya to tenderize meat for a long time. It is sold as a component in powdered meat tenderizer available in most supermarkets.

• Use papayas to make a hot and spicy salsa

• Blend papaya with fat free milk, yogurt, or orange juice for a breakfast smoothie

• Puree papaya to make a delicious salad dressing or base for ice cream or sorbet

• Add papaya slices to honeydew, melon, and strawberries to make a colorful fruit cup or salad