Grenadilla – the “Sugar Fruit”

While most of us are familiar with the Australian and African native Passion fruit, its South American cousin Sweet Grenadilla is not a typical addition to the average person’s fruit bowl. Passion fruit is commonly recognized by its bright yellow and wrinkly skin and grows as large as a grapefruit.

In contrast, the Grenadilla’s outer shell is hard, shiny, and orange and typically remains the size of a plum. Inside the outer shell is a soft white padding that protects the seeds, which are black and surrounded by a transparent pulp.

Both the jelly-like pulp and seeds are edible and have a very sweet taste, which is what gave it the nickname “Sugar Fruit” among South Americans. When ripe, the outer shell is bright orange and remains firm and you can store the fruit at room temperature for about one week.

The main nutrients found in Grenadilla are: Calcium, Fiber, Iron, Niacin, Phosphorus, Potassium, Sodium, Vitamin A, C and K. The fruit is highly recommended for pregnant women as it facilitates the production of maternal milk. Since the fruit is low in calories and high in fiber, it is a great healthy alternative for making desserts.

Grenadilla can be eaten straight from the fruit, as a topping for yogurt and ice cream, as a filling in pies and for making marmalade and jellies. It is very versatile and the flavor compliments many different dishes. The juice is very light and is even the first fruit juice given to infants after milk (about an ounce around mid-morning). To make juice place the pulp into a sieve and press down with a spoon to release the juice concentrated around the seeds.