5 Easy Papaya Recipes for a Quick Nutrient Boost

So, we're already a month deep into 2020, and if science ⁽¹⁾ is to be trusted (of course, it is!), 19% of us are still working on the health and wellness goals we set for ourselves at the beginning of the year. And for those moments when you feel like giving up, know that papaya is here to save the day!

The tropical fruit often takes a backseat to most fruit, but it's just as nutritious and filling as the rest of its clan (coconut, mango, pineapple), since it's rich in antioxidants, vitamin C, fiber, and carotenoids. That's why experts recommend it as a natural way to prevent inflammation ⁽²⁾, cancer ⁽³⁾, and even Alzheimer's disease ⁽⁴⁾. So, if you want to reap its health benefits, here are five easy papaya recipes to nourish your body from within.

1. Papaya Lassi

Consisting of yogurt and fruit, lassi is the easiest (and tastiest) way to squeeze some much-needed protein and probiotics into your daily meals. And since this version relies on papaya and coconut sugar for that sweet zing, you know you're in for a treat minus the "empty" calories. So, everyone wins!

Ingredients:

• ½ cup freeze dried papayas
• ½ cup milk
• ½ cup plain yogurt
• ¼ tsp cardamom
• 3 tbsp coconut sugar (or more, depending on your taste)
• 2 tbsp desiccated coconut (optional)
• A handful of ice cubes

Directions:

• Add the milk and the papaya cubes to a bowl and let them hydrate for about 15 minutes.
• Once they do, toss them into a blender or food processor along with the rest of the ingredients and blend on high until the lassi is smooth and creamy.

2. Papaya Coconut Muffins

OK, muffins may not seem like the "cleanest" way to nourish your body. But, take out the pounds of refined sugar and butter (and sub with some papaya), and these fluffy handhelds can easily turn into a wholesome flavor-fest.

Ingredients:

• ½ cup freeze dried papayas
• 1 ½ cups all-purpose flour
• 2 tbsp coconut oil, melted
• 3 tbsp maple syrup
• ½ tsp vanilla extract
• 2 eggs
• ½ tsp baking soda
• 1/3 cup desiccated coconut
• Nuts or coconut flakes, for topping

Directions:

• In a bowl, add ½ cup of lukewarm water and the papaya and let it hydrate for 15 minutes. Then, squeeze away all liquid and transfer them to a food processor.
• Meanwhile, preheat the oven to 350^oF and line a muffin tin with paper muffin cups.
• Now, run on the food processor to puree the papaya and gradually add the maple syrup, eggs, vanilla extract, and coconut oil.
• Once they are combined, add the rest of the ingredients and process until a batter is formed.
• Fill the muffin cups with the batter ¾ of the way and top with crushed nuts or coconut flakes, i.e., walnuts or pecans.
• Bake for 10-12 minutes or until a toothpick inserted comes out clean.

3. Chicken and Papaya Stir-Fry

It's easy to assume that such a gourmet combo would take hours to prep and assemble, but this chicken and papaya stir-fry is actually a one-skillet job. Plus, it's served with a bunch of delicious veggies on the side, so you're one step ahead of your healthy eating resolutions.

Ingredients:

• 1 lb boneless chicken breast meat, cut in bite-sized strips
• 1 cup freeze dried papayas
• 1 cup freeze dried broccoli
• 1 red bell pepper, seeded and cut into strips
• 2 tbsp olive oil
• 1 tbsp fresh ginger, grated
• 1 large onion, peeled and grated
• ½ tsp dehydrated garlic
• ¼ cup of orange juice
• 2 tbsp lemon juice
• 3 tbsp soy sauce
• 1 tbsp hoisin sauce
• ½ tsp cornstarch
• Salt and pepper, to taste

Directions:

• Add the papaya and broccoli to a bowl along with two cups of lukewarm water and set aside to hydrate for about 15 minutes.
• In a separate bowl, pour the hoisin and soy sauces and stir in the chicken until all pieces are coated. Set aside to marinate.
• Once the papaya is hydrated, and the chicken is marinated, heat the olive oil in a skillet over medium heat and sauté the ginger, onion, and garlic.
• Then, stir in the chicken, its juices, and the rest of the ingredients one by one (except for the cornstarch).
• Bring them to a boil and simmer for 3-5 minutes or until the chicken is cooked through.
• Then, add the cornstarch and cook for 2 more minutes until the sauce thickens.

4. Som Tam (Green Papaya Salad)

Despite its humble looks, Som Tam, Thailand's most feisty salad, was recently dubbed one of "the world's 50 most delicious foods^"(5) by CNN Travel. The dish consists of a flavorful papaya/greens combo soaked in a flavorful dressing and occasionally paired with dried shrimp. Could it get any better?

Ingredients:

• ½ cup freeze dried papayas
• 2 medium tomatoes, coarsely chopped
• 2-3 leaves lettuce, coarsely chopped
• ½ cup string beans
• 2 garlic cloves
• 2 tbsp salted peanuts
• 1 fresh chili pepper, sliced
• 2 tbsp lime juice
• ½ tbs fish sauce
• ½ tbsp sugar
• Salt, to taste
• 2 tbsp dried shrimp (optional)

Directions:

• In a bowl, add the papaya and one cup of water. Let it soak until it hydrates.
• Next, add all the ingredients (except for the tomatoes, lettuce, and string beans) to a food processor and blend on medium until you form a paste.
• Pour the paste into a bowl and then stir in the papaya, the tomatoes, the lettuce, and the string beans — season to your taste.

5. Cheesy Papaya Quesadilla

Pairing papaya with cheese may sound like an ill-fitting combo, but, in reality, the sweetness of the fruit pairs great with cheese's salty flavor. However, make sure you opt for mild-tasting varieties such as Queso Fresco and Feta cheese because strong flavors may throw this balance out of whack.

Ingredients:

• 6 whole-wheat tortillas
• 1 cup freeze dried papayas
• 1 ½ cup Chevre cheese, crumbled
• 1 red bell pepper, thinly sliced
• 1 small onion, peeled and finely chopped
• 4 tbsp canned corn (optional)
• 4 tbsp olive oil

Directions:

• Add the papaya and one cup of water to a bowl and let it soak until it hydrates (for about 15 minutes).
• Meanwhile, heat two tablespoons of olive oil over medium heat and sauté the onion and the bell pepper. Set aside.
• While he skillet is hot, soften the tortillas by placing them in there for about 5 seconds on each side.
• Distribute the papaya, Chevre, bell pepper, onion, and corn all across the tortillas, and fold.
• Brush them with the remaining two tablespoons of olive oil and heat them in a skillet until they brown on both sides.
• Serve them with your favorite dip.

Which of these papaya recipes will you try ASAP? Let us know in the comments below!

References:

1. https://www.researchgate.net/publication/223679624_The_resolution_solution_Longitudinal_examination_of_New_Year's_change_attempts
2. https://www.ncbi.nlm.nih.gov/pubmed/21520494
3. https://www.ncbi.nlm.nih.gov/pubmed/24769427
4. https://www.ncbi.nlm.nih.gov/pubmed/25944987
5. https://edition.cnn.com/travel/article/world-best-food-dishes/index.html
6. https://www.mycookingjourney.com/papaya-lassi-papaya-and-yogurt-smoothie/
7. http://www.happyandharried.com/2016/02/29/papaya-banana-coconut-muffins/
8. https://www.foodandwine.com/recipes/chicken-and-papaya-stir-fry
9. https://www.theguardian.com/lifeandstyle/2015/jul/23/how-to-make-perfect-som-tam-thai-salad
10. https://www.epicurious.com/recipes/food/views/brie-papaya-and-onion-quesadillas-4460

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