Make Hawaii Papaya part of your summer diet with these simple recipes

Summer is just around the corner, which means outdoor activities are on the rise. This year is predicted to be one of the hottest summers on average. This, combined with America’s health trend and desire for vibrant flavors, has created a demand for healthy, refreshing summer recipes. Thankfully, there is a fruit that offers several health benefits and supports hydration: papaya.

Papaya is considered a superfood. In fact, it ranks among the top five healthiest fruits. Papaya is a succulent tropical fruit that is sweet with a soft texture. It is rich in important nutrients, including folate, vitamin C, calcium, iron, potassium, and fiber.

Vitamin C intake is particularly important during the summer because it helps protect the skin from ultraviolet light. Overexposure to sunlight can lead to signs of aging, such as wrinkling and sunspots.

Additionally, papaya is excellent for hydration, as it contains about 88% water, providing a refreshing boost to fluid intake. It also contains electrolytes, which help balance body fluids, maintain cellular hydration, and cool the body during hot weather.

Here are some quick and easy papaya recipes to keep family and friends healthy and hydrated during summer activities.

Papaya popsicles

Ingredients:

• 2 cups ripe papaya, peeled, seeded, and cubed
• ⅓ cup water
• ¼ cup agave syrup
• ¼ cup fresh lime juice
• Popsicle molds and sticks

 Directions:

1. Blend all ingredients together.
2. Pour papaya mixture into the popsicle molds
3. Add popsicle stick and freeze for about 6-8 hours
4. To release the popsicle from the mold, run hot water briefly for a few seconds on the outside of the mold.
5. Serve immediately and enjoy!

Makes 7-8 popsicles.

Papaya salsa

Ingredients:

• 1 papaya, cubed
• 2 thin slices red onion, finely chopped
• ½ fresh lime juice
• ¼-½ serrano chile (depending on desired heat level), minced
• Salt to taste

Directions:

Gently blend the ingredients in a bowl. Add the amount of salt that you like. If possible, refrigerate for a few hours or overnight so the flavors may blend.

Papaya Seed Dressing

Ingredients:

• 1 tsp salt
• ½ cup sugar
• 2 tsp mustard seed
• 1 cup vinegar
• ½ cup papaya seeds
• 1 cup walnuts
• ¾ cup chopped onion

Directions:

1. In a blender, mix salt, sugar, mustard, and vinegar
2. Add oil gradually with the blender running
3. Remove to a serving bowl
4. In blender, blend together papaya seeds, walnuts, and onion
5. Stir into the oil and vinegar mixture
6. Best served chilled over any type of tossed greens or side salad

Yields 3 cups

Ahi Avocado Papaya Salad:

Ingredients:

• ½ pound ahi
• 1 tablespoon oil
• 1 papaya
• 1 ripe avocado
• 4 cups cleaned, dried lettuce
• Fresh lime juice
• Salt and pepper

Directions:

1. Salt and pepper the ahi steak and grill the fish in a hot pan with oil.
2. Cook to your taste, but don’t overcook. Most people like ahi steak rare.
3. Cut the papaya in half, remove the seed, peel, then cube it into ½-cube pieces.
4. Cut the avocado in half, remove the seed, peel, and cube it into ½-cube pieces.
5. Squeeze the lime juice and set it aside
6. Arrange the lettuce on a platter and add ahi, papaya, and avocado.
7. Add papaya seed dressing or any other dressing you’d like.

Sliced papaya with lime

Lime is delicious on Papaya. Slice the papaya in half, remove the seeds, and cut lengthwise into ⅓ pieces. Add fresh lime to bring out the taste and freshness.

These recipes are great for sitting by the pool, hosting a barbecue, or just needing a midday snack. Staying hydrated and eating healthy doesn’t have to be difficult. Tropical fruits like Hawaiian papaya are both tasty and offer many health benefits, helping make the summer heat a little more bearable.