BackGuava, the super fruit
Three savoury dishes to get the best out of guava, which is packed with nutrients
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Guava is the most easily accessible of fruits, and perhaps that’s why it’s among the most ignored. Its health benefits aren’t understood that well either. Honey Tandon Khanna, chief dietitian at the Columbia Asia Hospital in Gurgaon, near Delhi, and Debjani Banerjee, dietetics in-charge at Delhi’s PSRI Hospital, explain why people should have more of this fruit.
For one, it is low in calories: One 50g guava has about 40 calories and is packed with lots of fibre, which helps keep the gut in good health.
Two, the astringents in guava discourage bacterial and microbial growth in the stomach and intestines, keeping stomach infections, dysentery and gastroenteritis at bay.
Three, guava is a diabetes-friendly fruit, for it helps slow down the absorption of sugar in the blood. It is loaded with vitamin C; in fact, an average-sized guava contains four times the vitamin C content present in oranges. Vitamin C is an effective immune booster and helps keep the collagen strong, so our skin looks firmer and feels more elastic. Remember, it is important to eat the peel and the flesh just underneath its outer thick rind, as this portion contains exceptionally high levels of vitamin C.
There’s more. Guava also has ellagic acid, a natural antioxidant that has proven immune-boosting and anti-cancer qualities. It’s also a moderate source of B-complex vitamins, and minerals like magnesium, copper and manganese. The fruit also delivers lots of potassium, which is essential to control the heart rate and blood pressure. In addition, it figures high on the satiety index, so it can keep one full for a long time.
You can, of course, just bite into the fresh fruit—but you can cook it too. Rajesh Variyath, corporate executive chef at the Radisson Blu MBD in Noida, near the Capital, tells us how to make three savoury dishes with guava.
Roasted Pepper and Guava Soup with Paprika
Serves 2
Ingredients
200g red bell pepper
200g guava, chopped
1 tbsp garlic, chopped
60g white onion, chopped
1 tsp soft butter
2 tbsp olive oil
1 tbsp lemon juice
1 tbsp parsley, chopped
2 tbsp cream
200ml vegetable stock
Salt and black pepper, to taste
Method
Wash the bell pepper and cut it into half, rub with olive oil and roast at 300 degrees Celsius for 8 minutes. Peel the bell pepper and chop. Heat the pan, add oil and white onion, and sauté till transparent, add the chopped garlic and guava and sauté for a while. Add salt and pepper and bell pepper. Cool and then blend the mix; add some vegetable stock to get the right consistency. Strain and pour the mix into a pan, add cream and finish with lemon juice and soft butter on top. Garnish with parsley.
Guava and Iceberg Salad with Cream Cheese Dressing
Serves 2
Ingredients
400g guava, chopped
200g iceberg lettuce
For the dressing
100g Philadelphia cream cheese
1tsp lemon juice
1tbsp extra virgin olive oil
1tbsp parsley, chopped
1tbsp chives
Half tbsp garlic, chopped
Salt and pepper, to taste
For garnish
8-10 cherry tomatoes
Method
Season the guava with salt and pepper. Mix all the ingredients of the dressing except for the cream cheese, and blend.
Next, soften the cream cheese and mix. Place the guava and iceberg lettuce in a bowl and pour cream cheese dressing over it. Garnish with cherry tomatoes.
Guava Curry
Serves 2
Ingredients
1kg guava, chopped
Half tsp mustard seed
Half tsp red chilli powder
2 tbsp sugar
1 tsp cumin powder
Half tsp turmeric powder
1 tsp coriander powder
A pinch of asafoetida
Salt, to taste
1 tbsp lemon juice
2 tbsp vegetable oil
100g tomato, chopped
2 tbsp fresh coriander, chopped
Half tsp green chilli, chopped
Method
Heat the oil, add mustard seeds and asafoetida. Make a thick paste of coriander, cumin, red chilli and turmeric powders with water and add to the oil. Add the guava pieces and stir-fry for 3-5 minutes. Add the tomato and stir-fry further for 5 minutes on slow heat. Add sugar, salt and lemon juice.
Take off the flame and keep covered for 2 minutes. Garnish with chopped green chillies and coriander.
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