La papaya o papaia è un frutto tropicale originario dell’America centrale ed è molto diffusa in Brasile, come in tutti i paesi tropicali. È ricchissima di betacarotene, il precursore della vitamina A, fondamentale per la salute della pelle, ma è anche un’ottima fonte di Sali minerali quali potassio, magnesio e calcio. Inoltre, contiene un enzima, la papaina, che ha la stessa funzione della bromelina nell’ananas, ovvero facilita la digestione delle proteine ed è indicata per chi segue una dieta dimagrante. Vediamo insieme qualche ricetta light.
Calorie e valori nutrizionali della papaya
- Calorie: 43 Kcal
- Carboidrati: 10.82 g
- Acqua: 88.06 g
- Grassi: 0.26 g
- Proteine: 0.47 g
Ricette light con la papaya
Insalata di gamberi e papaya
Ingredienti per 4
- 600 g di code di gamberi
- 1 papaya
- 4 cucchiai di succo di limone
- 150 g di indivia
- 4 cucchiai di olio extravergine di oliva
- Sale q.b.
Preparazione
- Lavate le code di gambero, lessatele per 5 minuti e sgusciate. Fate raffreddare.
- Nel frattempo tagliate la papaya per la lunghezza, privatela dei semi e tagliatela a cubetti.
- Lavate l’indivia e unitela alla papaya in una ciotola capiente.
- Aggiungete i gamberi e l’olio miscelato con il succo di limone.
Zuppa fredda di papaya e carote
Ingredienti per 4 persone
- 600 g di carote
- 1 papaya
- 100 g di porri
- Olio extravergine q.b.
- 2 cucchiaio di parmigiano
- Sale q.b.
- Pepe q.b.
- Noce moscata q.b.
Preparazione
- Sbucciate le carote e preparate i porri. Tagliate il tutto a fettine.
- Sbucciate anche la papaya e privatela dei semini, poi tagliatela a dadini e mettetela da parte.
- In una padella, fate rosolare le verdure con un po’ di olio, coprite con dell’acqua e lasciate sobbollire.
- Quando le verdure sono cotte, frullate con il mixer. Rimettete sul fuoco e condite con sale e pepe.
- Spegnete, fate una spolverata di parmigiano, noce moscata.
- Fate raffreddare e poi mettete in frigo e servite fredda.
Succo di papaya e arancia
Ingredienti
- 1 papaya
- Succo di 1 arancia
- 1 bicchiere di acqua
- 4 cubetti di ghiaccio
Preparazione
- Tagliate la papaya per la lunghezza ed eliminate i semini.
- Sbucciatela, tagliate la polpa a cubetti e frullate con gli altri ingredienti con il mixer ad immersione. Servite subito.
Plume cake alla papaya
Ingredienti
- 150 g di farina 00
- 60 g di fecola di patata
- 1 uovo + 1 albume
- 2 cucchiai di latte
- 70 g di olio di riso
- ½ papaya
- 70 g di zucchero
- 1 bustina di lievito per dolci
- 1 bustina di vanillina
Preparazione
- Sbucciate la papaya, tagliatela per la lunghezza ed eliminate i semini. Poi tagliatela a fettine sottili e mettete da parte. Nel frattempo accendete il forno a 180°C.
- In una ciotola capiente lavorate lo zucchero con l’olio e incorporate l’uovo e l’albume.
- Aggiungete il latte, la farina mescolata con la fecola di patata poco alla volta e infine il lievito e la vanillina. Deve risultare un composto omogeneo.
- Foderate uno stampo da plum cake con la carta da forno e versate ¼ del composto, poi adagiate 1/3 delle fettine di papaya e continuate così alternando il composto del plum cake e la frutta. Terminate gli strati con il composto.
- Infornate e fate cuocere per 20-25 minuti. Controllate la cottura con lo stuzzicadenti, che deve uscire asciutto e non bagnato. Potete servirlo spolverizzando dello zucchero a velo.
Sorbetto di papaya
Ingredienti per 4 persone
- 1 papaya di medie dimensioni
- 100 g di zucchero
Preparazione
- Preparate uno sciroppo con lo zucchero e 2,5 dl di acqua, mescolando spesso fino a quando non vedrete delle bolle in superficie. Spegnete e fate raffreddare.
- Nel frattempo pulite la papaya e tagliate la polpa a cubetti, poi frullatela.
- Incorporate la polpa frullata allo sciroppo e versate il composto nella gelatiera oppure fate raffreddare in freezer. Al momento di servire frullate con il mixer e servite subito. Eventualmente, potete decorare con qualche fettina di papaya.
Photo Credit| Thinkstock
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