Berry Berry Salad
Papaya Relish
Papaya veggie salad
Get your Red on

A red dress, red lipstick, red shoes...they all get noticed. Red is a rich, vibrant color that conveys an energetic vibe, and it's no different with red-hued foods. All fresh produce provides a myriad of vitamins, minerals, fiber and phytonutrients, but the nutritional ante is upped when it comes to foods such as tomatoes, watermelons, pink grapefruits, guavas, apricots, red peppers and papayas, especially Caribbean Red® papayas.

What makes these fruits so vibrantly colored are the naturally occurring yellow, orange and red pigments called carotenoids. Primary dietary carotenoids include lutein, beta-carotene, lycopene and beta-cryptoxanthin, all of which act as antioxidants in the body. As antioxidants, they tamp down inflammation and can be effective as cancer-fighting agents. Results from a variety of epidemiological studies indicate that a high intake of lycopene-rich foods can reduce the risk of several types of cancers, most notably prostate cancer.

Continued >>

The easy way to chop up a Caribbean Red® papaya
Tools
- Sharp knife
- Cutting board
- Large spoon
- Small bowl
Step 2
Scoop out the
seeds with a large
spoon.
Step 4
With papaya on its
side, hold the top
and trim any skin
off the bottom.
Step 1
Place papaya on
its side. Cut off
about 3 inches
from the bottom.
Step 3
Stand the papaya
(cut end down) and
slice off skin in thin
downward slices.
Step 5
With the skin off,
cut off the top.
Continued >>

Brooks Tropicals
Reproduction materials available. Contact: Mary Ostlund, maryo@brookstropicals.com- (305) 247-3544 x 7371

Berry Berry Papaya Salad with Ginger-Lime Dressing

Lime is great squeezed over papaya, With a touch of honey and ginger, this fruit salad could also be dessert.

Ingredients:
3 tablespoons lime juice
2 teaspoons honey
2 tablespoons minced ginger
1 Caribbean Red® papaya
1/2 cup blueberries
1/2 cup blackberries

Directions:
- Chop the Caribbean Red® papaya into 1/2" cubes. Combine with the berries in a large bowl.
- Separately combine the lime juice, honey, and ginger in a small bowl. Chill both bowls.
- Just before serving, combine all by tossing lightly.

Serves 6.

Brooks Tropicals
Reproduction materials available.
Contact: Mary Ostlund
maryo@brookstropicals.com
(305) 247-3544 x 7371

Continued from page 1

As fruit ripens and gets darker, the lycopene content increases, so it stands to reason that a ripe Caribbean Red® papaya would be a particularly good way to consume this important phytonutrient.

While papayas are a terrific source of vitamin C, folate, potassium and the digestive enzyme papain, it's the lycopene and beta-cryptoxanthin that set papayas apart from other fruits.

Currently, there is no recommended daily guideline for lycopene intake, but by eating a variety of foods from this color palette, one can be assured of increasing one's lycopene intake.

When it comes to cryptoxanthin, papayas move to the top of the list. What makes cryptoxanthin interesting is that it doesn't pass through the gastrointestinal tract when digested but instead gets directly absorbed into the bloodstream, where it can be measured.

Why should this matter? Because one of the duties of cryptoxanthin is to inhibit new blood vessel formation, also known as angiogenesis. If developing cancer cells are denied a blood vessel lifeline, then they have a limited existence. The thinking is that by eating cryptoxanthin-rich foods such as papaya, one can nip cancer cells in the bud.

Because Caribbean Red® papayas are available year- round in mainstream supermarkets, they're an accessible choice for maintaining a nutrient-dense and cancer-fighting diet. And because papayas can be fairly hefty in size, it makes them an ideal fruit for freezing, so you'll know that you'll always have some on hand.

About the Author
As a registered dietician, Donna uses progressive nutritional science to achieve good health through a flavorful lifestyle. Also a culinary pro, Donna is the author of Caribbean Light, a cookbook for vibrant, island-style eating. Read full bio.

The easy way to chop up a Caribbean Red® papaya

Continued from page 1
Easy way to chop up a Caribbean Red papaya
Step 6
Cut the papaya
lengthwise.
Step 8
Flip seed cavity
down, and cut
lengthwise into
long strips.
Step 7
Turn papaya so
the seed cavity is
up. Scoop out any
remaining seeds
or white pulp.
Step 9
Turn cutting
board and cut
into cubes.
Get your Red on

Papaya Relish

Topping fish or meat with a spike of flaver, this relish combines Caribbean Red® papayas with hearty vegetables.

Ingredients:
1/2 Caribbean Red® papaya
1/4 cup yellow onion
1/4 cup red bell pepper
1/4 cup yellow squash
1/4 cup fresh cilantro
1 tablespoon fresh ginger
2 tablespoons olive oil
2 tablespoons lime juice

Directions:
- Finely chop onion, papaya, red bell pepper, squash and cilantro.
- Combine ingredients, cover and refrigerate 2 hours before serving.

Makes 3 cups.



Brooks Tropicals
Reproduction materials available.
Contact: Mary Ostlund
maryo@brookstropicals.com
(305) 247-3544 x 7371

Papaya Vegetable Salad

Do fruits and veggies mix? Do they ever! The papaya adds a sweetness and a softness to the vegetables' lighter flavors and crunchy textures.

Ingredients:
1/2 cup distilled white vinegar
1/2 cup olive oil
1/2 teaspoon dried oregano
1/2 teaspoon dried rosemary
1/2 teaspoon each salt and pepper
1/2 teaspoon dried basil
Juice of 1 lime
1 cup Caribbean Red® papaya cubed
1 cup peeled and sliced cucumber
1 cup green pepper pieces

Directions:
- Combine vinegar, oil, herbs and spices.
- Gently mix papaya, cucumber and green pepper.
- Pour dressing over vegetables, toss and chill covered overnight.
- Serve with a slotted spoon.

Serves 4.

Caribbean Red®
Papaya
Nutrition Facts Serving Size 1 cup cubed, 140g
  • Amount per serving
  • Calories 55Calories from Fat 1.6
  •  % Daily Value*
  • Total Fat 0.2g0%
  • Saturated Fat 0.1g0%
  • Monounsaturated Fat 0.1g0%
  • Trans Fat 0g0%
  • Omega-3 fatty acids 35mg0%
  • Omega-6 fatty acids 8.4mg0%
  • Cholesterol 0g0%
  • Sodium 4.2g0%
  • Total Carbohydrate 13.7g5%
  • Dietary Fiber 2.5g10%
  • Sugars 8.3g
  • Protein 0.9g2%

  • Vitamins
  • Vitamin A 1531 IU31%
  • Beta-Carotene 386mcg
  • Beta-Cryptoxanthin 1065mcg
  • Lutein + zeaxanthin 105mcg
  • Lycopene 2559mcg**
  • Vitamin C 86.5mg144%
  • Vitamin E 1mg5%
  • Vitamin K 3.6mcg5%
  • Thiamin 0.0mg3%
  • Riboflavin 0.0mg3%
  • Niacin .5mg2%
  • Vitamin B6 0.0mg1%
  • Folate 53.2mcg13%

  • Minerals
  • Calcium 33.6mg3%
  • Iron 0.1mg1%
  • Magnesium 14mg3%
  • Phosphorus 7mg1%
  • Potassium 360mg10%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Based on red-fleshed papaya; yellow and orange-fleshed papaya may have 0mcg.


Downloads

Caribbean Red papaya
Caribbean Red Papaya
How to chop a Caribbean Red papaya
How to chop a CR papaya
Caribbean Red papaya nutritional label
Nutritional Label
Donna Shields information and photo
Donna Shields' info and photo
Papaya Vegetable Salad
Papaya Vegetable Salad
Berry Berry Papaya Salad
Berry Berry Papaya Salad
Papaya relish
Papaya Relish
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