Lucuma

 

What is lucuma: a fruittree grows mainly in Peru’s inter-Andean and coastal valleys. With orange pear shaped fruit with a delicately sweet flavor. The fruit is bright green in color and inside orange. The fruit needs a nine-month ripening period, The ripened fruit is the color of gold and extremely nurturing.

Native use: natives from Peru have been using this fruit since 2^nd century. The worshipping of lucuma fruit dates long before the Spanish arrival. Peruvian natives believed in its immense power, in connect with the power of the fertile earth. Lucuma has become the centerpoint of local culture and mythologies for it is believed that this fruit induces fertility in women. It was the main vegetative offering to their gods and the symbol of creation of the universe. Different parts of the land have kept certain symbollic attitudes towards the lucuma to this day, so, for example in Ayacucho it is respected as well as feared, especially in evening/night, for it is believed that then it is the ground of their ancesters. The people of Ayacucho respect the fruit so much they have them growing anyway but far from home. Lucuma tree its fruit are the important ingredient of their dietary habits. Lucuma is also a medicinal plant for its leaves are used in curing skin conditions and lucuma juice is used to relieve diabetes. Another role that leaves have is that they can be used as an excellentdye for textiles. The lucuma timber has also been appreciated for its lightness and resistance. The tree can grow up to ten meters in height and the wood of its  trunk is pale, compact and long lasting--very much used in construction, while it was originally used for building of canoes, and weaving looms.

Rich in: minerals and vitamins an excellent source of carbohydrates.

Effects:

1. Natural Low GI Sweetener

Given it’s fruity flavour, Lucuma can be used as a natural low GI sweetener. This makes it safe for diabetics, and great for the rest of us to help stabilise blood sugar (critical for all bodily cell function), and even out energy levels. It can be substituted for regular sugar in a 2:1 ratio (2 Tablespoons Lucuma for every 1 Tablespoon sugar).

2. Rich in Antioxidants

Lucuma’s rich antioxidant content means it helps to fight and prevent disease, and slow the aging process. The fruit is used as a natural healing medicine in South America, due to its antibiotic, antimicrobial and antifungal properties.

3. Full of Healthy Carbohydrates

As a fruit, Lucuma is full of healthy carbohydrates. Yes, Healthy + Carbs (you may not have heard those two in a sentence for a while!). Whole food carbohydrates, along with healthy fats, are are wonderful source of fuel for the body, particularly the brain. Have you ever felt lacking in energy after you’ve tried to restrict carbohydates or fats that day? Your brain may be seeking additional energy to function at its best, particularly if you’re slim and don’t have much body fat to burn as energy. Lucuma is a wonderful way to increase the healthy unrefined whole food sources of carbohydate in your diet.

4. Packed with Vitamins and Minerals

Lucuma has the same amount of calcium as a glass of cow’s milk, as well as plentiful amounts of beta-carotene (an anti-carcinogen), zinc, iron, vitamin C, niacin (B3), and fiber. It also contains 14 essential trace minerals.

5. Peru’s favourite Ice Cream, most popular ice cream flavour in Peru is Lucuma? Make your own by blending in a blender or food processor 1/2c lucuma powder, 1c coconut milk cream, 2cm vanilla bean or 1 Tbsp vanilla extract/powder, 1/¡2 t  stevia, pinch of organic sea salt and 1c water. Freeze, then remove for a tantalising taste of Peru.

6. Whiz up a Zabaglione-style Smoothie

For a delicious Zabaglione style dessert or afternoon tea pick me up, blend 1 Tbsp lucuma, 1 frozen banana, 1 medjool date, 1tsp cinnamon, 1 tsp vanilla, 1/2c coconut/nut milk and 1/2c ice. Sprinkle with extra cinnamon and serve. Insane.

7. Add to your bircher muesli for a creamy caramel twist

Add a teaspoon to your overnight bircher muesli for a delicious creamy caramel flavour. Ready to take it next level? Add a teaspoon of mesquite as well. Or try out this Raw Pear, Coconut & Chia Bircher recipe for size.

8. Make a delicious healthy caramel sauce

Mix 1 tablespoon of lucuma with 1 tablespoon mesquite, and a few tablespoons of coconut nectar, yacon nectar, or agave nectar. Instant caramel sauce! Take it one step further and whiz up in your blender with 1/2c cashews (soaked for 2 hours then drained) and 1/2c water for a delicious creamy caramel sauce to pour over fruit, icecream, or pancakes.

9. Add a tablespoon to your favourite nut butter

Add a tablespoon of lucuma to your favourite organic natural nut butter (homemade is best). It will impart a slightly subtle caramel sweetness. Think toned down Reese peanut butter cups. Delicious.

10. Use as a sweetener in your favourite treats

The citrusy flavour of lucuma lends itself perfectly to pairing with a delicious, raw, citrus cheesecake. Give it a go with our Citrus and Lucuma Cheesecake or in our Creamy Lemon Cheesecake. It’s also used as a healthy sweetener in our Lemon, Coconut, & Apricot Fudge Slice.