It’s no wonder Lucuma (loo-koo-ma) has been spotted amongst superfood lovers, as this exotic fruit is packed full of health and immune enhancing properties. Lucuma has its origins in Peruvian culture and is a common fruit grown natively. The fruit is celebrated in indigenous art and textiles for its symbolism of fertility, healing benefits and as a staple food source.
The fruit is also known as “egg fruit” as the colour and texture on the inside resembles the yolk of a hard-boiled egg. The flavour however is sweet and caramelly with a hint of sweet potato. Insane.
High in Beta-carotene
Beta-carotene is known for giving vegetables and fruits their rich orange colour. Beta-carotene is converted to vitamin A which is an essential vitamin for healthy skin, immune system, mucus membranes and good eyesight.
Rich in Antioxidants
Antioxidants help to neutralise “free radicals” that can cause harmful damage to our cells. Eating a diet rich in antioxidants can benefit healthy immune system function and decrease the risk of disease.
Essential Vitamins and Minerals
Other essentials that are found inside this wondrous fruit are zinc, iron, protein, vitamin C, niacin (B3), carbohydrates and fibre. There are also 14 other trace minerals which support and fuel the body.
A Natural Sweetener
The Peruvians use this fruit to make ice-cream because it is so naturally sweet. The low glycemic index of lucuma means that it is safe for diabetics, and does not spike blood sugar levels rapidly. It can be substituted for regular sugar in a 2:1 ratio (2 Tablespoons Lucuma for every 1 Tablespoon sugar).
The best way to source Lucuma is in powder form. The fruit is dried while it still retains its health benefits then turned into a powdered form. The powder can be added to smoothies, cereals, as a sugar substitute in baking, yoghurts and even added to soups for flavour.
These hand rolled tasty snacks are dynamite for energy levels and will give you a boost in that arvo time slump.
Combine the following powders in a bowl and mix well.
- 2 TBS Lucuma powder
- 2 TBS Mace powder
- 1 TBS Ginger powder
- 4 TBS Bee Pollen (or use other seeds like sesame or pepitas)
- 6 TBS Flaxseeds (ground)
- 1 TBS sesame seeds (ground or other seeds)
- 1.5 TBS Spirulina powder
Combine in another bowl and mix well
¾ Cup Tahini, almond or peanut butter< /br> ¼ Cup Honey or Agave Syrup
Gradually add the first mixture to the second mixture and knead the resulting mixture into a paste. Add turmeric powder, carob, cacao, desiccated coconut if you like. Roll into balls and store in the fridge.
Makes about 15 balls.
Lucu Cookoo Smoothie
Get yourself up and at ’em in the morning with this liquid refreshment or for refuelling during your day.
Combine all the following ingredients in a high-powered blender.
- 1 TBS Lucuma
- 1 fresh banana
- 1 medjool date
- 1 tsp coconut oil
- ½ tsp cinnamon powder
- ½ tsp turmeric powder
- 3/4c coconut or nut milk
- 2-3 ice cubes