INGREDIENT SPOTLIGHT: LUCUMA

FRESH FROM THE FIELDS - ISSUE #49

Satisfy your sweet tooth while still keeping things on the healthier side is not always easy to do but we found an ingredient that is sweet and healthy- lucuma! We have the breakdown on why you need to add this Peruvian fruit into your kitchen and 3 simple ways to add it into your daily regime to make your day sweeter and healthier...

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THIS GOLD of the Incas in ancestral times, lucuma, contains an abundance of healthy benefits for our bodies and you don’t need very much of it either!  The fruit is yellowish green and egg-shaped with a dry, starchy yellow-orange flesh. The taste is best described as maple or caramel to pumpkin-like. The pulp of the lucuma fruit is dehydrated to produce the lucuma powder but it’s still high in fiber in powder form.

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LUCUMA provides 14 essential trace elements, including a considerable amount of potassium, sodium, calcium, magnesium and phosphorus, which play an important role in bone and protein formation, digestion, and hormone balance. Just 1 tablespoon of lucuma provides 2 percent of the recommended daily value for iron, which our bodies need to produce red blood cells- the oxygen carrying cells that we need for proper growth and bodily functions. With it naturally tasting sweet, it is low in sugar so it won’t spike your blood sugar levels.

WE RECOMMEND these 3 simple ways to add this ingredient into your daily regime, which will keep your nutrient levels up and the effort levels down:

  • Add it to your smoothie.
  • Substitute for sugar the next time you're baking.
  • Sprinkle on top of your slice of toast or coconut pancakes.

Coming across the fruit in whole form may be to much of a challenge here in the North so we highly recommend the powder form from good brands like Navitas or Natural Traditions. Go check out your local health food store and share with us your favourite way to use lucuma!