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Jan Lindquist,NTP

Fabulous Fuyu Persimmons

Sweet, flavorful, loaded with antioxidants and nutrients, it's no wonder that persimmons were called "fruit of the gods" by the Greeks.



 

What Is a Persimmon?

This edible fruit from the persimmon tree is related to Brazil nuts, blueberries and tea. There are two types of persimmons; astringent known as Hachiya persimmons and these are the most common. The Hachiya contains a high amount of tannins, so they need to be eaten when fully ripe and soft. You can use Hachiya persimmons in baked goods a popular way to enjoy them.

My personal favorite is the less common non-astrigent Fuyu that is eaten like a pear or apple. The Fuyu's crisp texture and sweet flavor lends itself best in a Fall salad, charcuterie plate, or as a snack with some nuts and cheese.

Health Benefits.

  • Antioxidants. Persimmons are full of antioxidants which are compounds that help to fight off cell damaging free radicals and reduce the risk of chronic disease.

  • Digestion. Fuyu persimmons can support our digestion by adding over 6+ grams of fiber. When we get adequate fiber in our diet, our undigested food is moved through our system appropriately which keep us regular.

  • Healthy Vision. Persimmions are high in vitamin A that's necessary for eye health. Eating this vitamin-rich fruit can help to prevent deficiency and keep our eyes working efficiently.

  • Supports Balanced Cholesterol. Despite many conventional medicine cautions, we actually need cholesterol to support our health. But, for many because of our nutrient-poor diet, our cholesterol and triglyceride numbers can be elevated. This causes our arteries to begin to narrow and harden. Unfortunately, our heart is impacted because it has to work harder to pump blood throughout our body. Eating Fuyu persimmons can help to decrease LDL cholesterol and triglycerides.

  • Lower Inflammation. Because persimmons contain high levels of antioxidants, they can help to relieve inflammation which is a major contributor to cancer and coronary heart disease.

  • Blood Pressure. Studies have suggested that tannic acid found in persimmons could be helpful in reducing blood pressure by reducing the levels of an enzyme that elevates blood pressure.

Persimmons are low in calories but loaded with fiber, vitamin A, manganese and vitamin C.

Nutrition Stats.

One raw Fuyu persimmon contains;

118 calories

31 grams carbohydrates

1 gram fat

6 grams fiber

55% DV -vitamin A

30% DV- manganese

21% DV- vitamin C

Plus copper, potassium, vitamin B6, vitamin E, vitamin K, magnesium, thiamine, folate and phosphorus.


How Do I Eat More Persimmons?

  1. Enjoy them raw as a balanced snack with nuts and Manchego cheese.

  2. Serve alongside sliced pears, grapes, assorted cheeses and meat on a Charcuterie board.

  3. Create a Fall-flavored Smoothie. Combine almond milk or plain yogurt, cut up persimmons, nut butter, chia seeds, and pumpkin pie spice - delicious!

  4. Persimmon Salsa. Add chopped onion, jalepeno, cilantro, lime juice and salt to peeled and diced persimmons. Allow flavors to blend before serving.

The rich orange-hued persimmon is low in calories, high in fiber, rich in vitamins and minerals and contains beneficial plant compunds like tannins and flavonoids.

Jan's Favorite Fall Salad

Ingredents.

  • mixed spring greens, arugula, baby spinach [use all or whatever greens you like]

  • 1 yellow bell pepper, sliced

  • 1/2 small red onion, thinly sliced

  • 2 Fuyu persimmions, sliced [you can leave the skin on]

  • 1/3 cup toasted hazlenuts or pecans, lightly crushed

  • 1 avocado, cut into chunks

  • 1/2 cup crumbled feta cheese

Method.

  1. Toss together greens in a large salad bowl.

  2. Add onion, pepper, avocado, and persimmons and toss lightly.

  3. Reserve a few slices of onion and persimmons to top the salad.

  4. Sprinkle feta cheese and nuts on top of salad along with reserved onion and persimmon slices.

  5. Add dressing and toss again.

Dressing.

  • 1/4 cup rice vinegar

  • 1/2 cup olive oil

  • 1 tsp. dijon mustard

  • 1 tsp. honey or maple syrup

  • 1 garlic clove, minced

  • zest and juice of a lime

  • salt & pepper

  • Add all ingredients to a jar with a tight fitting lid.

  • Shake well and serve over salad.


 









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