Guava (Psidium guajava L.)
TAKE ONE GUAVA AND CALL ME IN THE MORNING
Did you know … Amazon Indians used guava fruit to remedy sore throats, digestive challenges and vertigo, and to regulate menstrual periods?
What’s the Story?
The guava belongs to the myrtle family (Myrtaceae), which includes spices such as clove, cinnamon, allspice and eucalyptus. Guava comes in a range of shape and sizes and, for the most part, is sweet and fragrant. The inside flesh is juicy and ranges in colour from white to yellow to pink to red. Depending on the variety, the centre may be filled with hard yellow seeds or no seeds at all. Tree-ripened fruit is optimal but guava usually falls prey to birds before it can make it to market. Therefore, the vast majority are picked early and artificially ripened for six days in straw at room temperature.
A Serving of Food Lore …
Guava’s place of origin is most likely in southern Mexico down to Central America. Spanish and Portuguese explorers brought it from the Americas to the East Indies and Guam. From there, guava travelled throughout Asia, Africa and the Middle East. Guava was first introduced to Hawaii during the reign of King Kamehameha I. By 1847, guava was commonly found in the Bahamas, Bermuda and southern Florida. The first commercial guava-processing plant was established in Palm Sola, Florida, in 1912.
Where Is Guava Grown?
Guava grows in abundance in India, China, Mexico and South America. In the United States, Hawaii, Florida and California are the leading producers of guava.
Why Should I Eat Guava?
Pound for pound, guava is higher in vitamin C than citrus and contains appreciable amounts of vitamin A as well. Guava fruits are also a good source of pectin, a dietary fibre, and rich in potassium and phosphorus. Guava contains an amazing amount of phytochemicals including tannins, phenols, triterpenes, flavonoids, essential oils, saponins, carotenoids and lectins. The leaves of guava are also rich in flavonoids, in particular quercetin, which has demonstrated antibacterial activity and is thought to contribute to the antidiarrhoeal effect of guava.
Home Remedies
Guava leaves have been used as a remedy for diarrhoea for their supposed antimicrobial properties. Leaves were chewed to cure bleeding gums and bad breath too. Guava has been used as an antibacterial, antifungal, pain reliever, and antihypertensive, for controlling blood glucose, and for promoting menstruation.
Throw Me a Lifesaver!
DIABETES: Diabetic mice who received guava juice for four weeks experienced a reduction in glucose of nearly 25 per cent as compared with the diabetic control group. Guava leaf has also been used successfully in experiments for controlling blood glucose.
HEART HEALTH: Participants who consumed guava experienced a marked reduction of total cholesterol, triglycerides, and LDL (“bad”) cholesterol, along with improved HDL cholesterol. Their blood pressure improved as well.
ANTIBACTERIAL: Guava leaves have antibacterial properties and have been shown to have a highly lethal effect on salmonella and other harmful bacteria.
Tips on Using Guava
SELECTION AND STORAGE:
• Guavas come fresh, tinned, in a paste, jelly, juice and as nectar. These are readily available in international supermarkets.
• Ripe guavas bruise easily, are highly perishable and must be eaten within a few days.
PREPARATION AND SERVING SUGGESTIONS:
• Guavas need to be quite ripe before they are eaten.
• Cut into quarters, remove the seeds and peel away the skin.
• Raw guavas can be eaten out of one’s hand or served sliced as dessert or in salads.
• A traditional dessert that is popular throughout Latin America is stewed guava shells (cascos de guayaba).
• Guava syrup is great over waffles, ice cream and puddings, and in milkshakes.
Adapted from Steven Raichlen’s Healthy Latin Cooking
Servings: 12 (1 serving = 3 empanadas) • Prep and cooking time: 15 minutes
Oprah called Steven Raichlen the “Gladiator of Grilling” and Howard Stern hailed him as the “Michael Jordan of Barbecue”. For this recipe, I consider him the “Emperor of Empanadas”! This recipe contains two powerhouse foods.
INGREDIENTS:
36 (3-inch) wonton wrappers or round Chinese ravioli wrappers
1 egg white, lightly beaten
4oz/110g guava paste, cut into 36 small pieces
4oz/110g low-fat cream cheese, cut into 36 small pieces
DIRECTIONS:
Preheat the oven to 400°F/200°C. Coat a nonstick baking tray with nonstick spray. Arrange a few wonton wrappers on a work surface. Lightly brush the edge of each wrapper with egg white. (The egg white helps make a tight seal.) Place 1 piece of guava paste and 1 piece of cream cheese in the centre and fold the wrapper in half to make a triangular pastry, or a half moon–shaped pastry if using round wrappers. Crimp the edges with a fork. Place the finished empanadas on the prepared baking tray while you make the rest. Coat the tops of the empanadas with nonstick spray. Bake, turning occasionally, for 6 to 8 minutes, or until crisp and golden brown.
BREAK IT DOWN …
Calories: 110; Total fat: 0g; Saturated fat: 0g; Cholesterol: 5mg; Sodium: 21mg; Total carbs: 21g; Fibre: less than 1g; Sugar: 0g; Protein: 4g.