| Persimmons benefits zhion@zhion.com November 17 2005 |
Persimmons origins go back to ancient China. Fate intervened in the
1880Â’s when a United States Commander brought back a native
Japanese persimmon variety to Washington, D.C. Now, persimmons are
grown in California where hundreds of different varieties flourish.
What are the health benefits of persimmons? The health benefits of this
bright orange colored fruits are highly related to their rich contents of
fibers, vitamins A and C. Researchers from Israel found that the contents
of total, soluble, and insoluble dietary fibers, total phenols, epicatechin,
gallic and p-coumaric acids, some minerals in persimmons are significantly
higher than in apples. [1]
Although there are countless different varieties of persimmons, only two
are commercially available. There are distinguishable by their shape.
Hachiya: This type of persimmon makes up approximately 90 percent of
the available fruit. It is identifiable by its acorn like shape. This persimmon
is tart until it becomes soft ripe.
Fuyu: This persimmon is gaining popularity here as it is in Japan. Similar
in color, but looking like a squashed tomato, this variety is smaller,
sweeter, and is edible while still firm.
Persimmons
Serving Size: 168
Amounts Per Serving % Daily Value
Calories 120
Calories from Fat 5
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 31g 10%
Dietary Fiber 6g 24%
Sugars 25g
Protein 1g
Vitamin A 70%
Vitamin C 20%
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Availability, Selection, Storage, Preparation
Persimons are widely available September through December, with a
peak during November.
Choose persimmons with deep red undertones. Look for persimmons that
are round, plump, and have glossy and smooth skin. Avoid fruits with
blemishes, bruises or cracked skin and missing the green leaves at the
top. Select ripe persimmons only if you plan to eat them immediately.
Otherwise, buy firmer fruits and allow them to ripen.
Ripen persimmons at room temperature in a paper bag with an apple or
banana. Store them in the refrigerator when ripe. Be sure to eat the fruit
as soon as possible because overripe persimmons quickly turn to a
mushy texture.
Ripe Fuyu persimmons, which look kind of like flattened tomatoes, will be
crisp, while the acorn-shaped Hachiyas will be very soft and juicy.
Unripe Hachiya persimmons taste very bitter and will suck all the moisture
from your mouth — not very pleasant. The tartness will go away as the
fruit ripens.
* Wash Fuyu persimmons, remove core and leaves, and slice or eat
whole.
* Rinse Hachiya persimmons and slice in half. Remove seeds and spoon
fruit out of skin.
* Add firm Fuyu persimmon slices to salads.
* Puree Hachiya persimmon flesh and add it to drinks, smoothies, or
fresh fruit sauces. You can also use the puree to make cookies.
* Slice Fuyu and spread with lime juice, salt, and chili powder. Eat with a
slice of low fat cheese.
* Mix cubed Fuyu with grapes, pomegranate seeds, cubed apple, and
sliced kiwi for a colorful fall salad.
* Top hot or cold cereal with cubed pieces of bright orange Fuyu.
* Make salsa with a twist ― add chopped Fuyu, onion, tomatillo,
cilantro, and chili Serrano and mix together.
* Start your morning off right! Add chopped or blended Fuyu persimmons
to your pancakes, waffles, and French toast.
* Have an instant persimmon sherbet! Simply cut off a piece of the
pointed tip of the fruit, tightly wrap the fruit, and freeze for up to three
months. Defrost the fruit in the refrigerator for about four hours, scoop
the fruit, and enjoy!
Recipes
Persimmon and Apple Salad
Makes 6 servings
Each serving equals one 5 A Day serving
Ingredients
1 Tbsp walnut pieces, toasted
2 Tbsp orange juice
1 Tbsp sherry vinegar
1 Tbsp olive oil
3 sweet variety apples, rinsed, cored, and thinly sliced lengthwise
3 firm-ripe Fuyu persimmons, rinsed, stemmed, and thinly sliced
lengthwise
In a bowl, combine orange juice, vinegar, and olive oil. Add apples,
persimmons, and toasted walnuts and mix to coat.
Nutritional analysis per serving: Calories 90, Protein 0g, Fat 3g, Calories
From Fat 29%, Cholesterol 0mg, Carbohydrates 16g, Fiber 3g, Sodium
15mg.
Mixed Persimmon Salad
Makes 4 servings
Each serving equal one and one half 5 A Day servings
Ingredients
2 cups mixed green salad mix
4 Tbsp red wine vinegar dressing
½ ripe avocado, peeled and slice
4 persimmons peeled and chunk
1 cup jicama, chopped
1 Asian pear, sliced
Put lettuce in serving bowl. Measure the dressing into a glass measure
large enough to hold the fruit. Put avocado, persimmons, jicama, and
Asian pear pieces in a glass measure as they are cut. Stir to coat. Pour
the fruit and dressing onto the lettuce. Toss to coat. Chill 20 minutes.
Nutritional analysis per serving: Calories 111, Protein 2g, Fat 4g, Calories
From Fat 29%, Cholesterol 0mg, Carbohydrates 19g, Fiber 4g, Sodium
223mg.
Poached Persimmons
Makes 6 servings
Each serving equals one 5 A Day serving
Ingredients
6 firm-ripe Fuyu persimmons, (about 1½ pounds)
½ cup dry white wine
¾ cup orange juice
¼ cup sugar
1 tsp fresh gingerroot, peeled and minced
¼ tsp cinnamon
Stem and peel the persimmons, discard any seeds, and cut each
persimmon into 8 wedges. In a saucepan combine the persimmons, wine,
orange juice, sugar, gingerroot, and cinnamon, bring the liquid to a boil,
stirring occasionally, and simmer the mixture, covered, for 15 minutes, or
until the persimmons are tender. Transfer the persimmons with a slotted
spoon to a bowl, boil the syrup until it is reduced to about ½ cup, and
pour it over the persimmons. The persimmons may be served warm or
chilled over ice cream, rice pudding, or bread pudding.
Nutritional analysis per serving: Calories 92, Protein 0g, Fat 0g, Calories
From Fat 1%, Cholesterol 0mg, Carbohydrates 20g, Fiber 0g, Sodium 3mg.
Persimmon Yogurt Parfait
Makes 4 servings
Each serving equals one 5 A Day serving
Ingredients
2 Persimmons
1 Tbsp brown sugar
2 cups non-fat vanilla yogurt
1 cup fresh raspberries
1 cup low-fat granola
Cut each persimmon into 4 wedges; peel wedges, using fingers or a small
paring knife. Cut each wedge into 4 wedges; set aside. Combine brown
sugar and yogurt in a small bowl; stir until well-blended.
Spoon ¼ cup of the yogurt mixture into each of 4 (8-ounce) dessert
glasses; top with 4 persimmon wedges. 2 tablespoons raspberries and 2
tablespoons granola. Repeat the layers, ending with granola. Serve
immediately.
Nutritional analysis per serving: Calories 276, Protein 9g, Fat 2g, Calories
From Fat 6%, Cholesterol 2mg, Carbohydrates 57g, Fiber 4g, Sodium
110mg.
Persimmon Sorbet
Makes 1 quart or 8 servings
Each serving equals one 5 A Day serving
Ingredients
4 cups persimmon puree
½ cup granulated sugar
½ cup water
Separate the persimmon pulp from the fibrous threads by pressing
through
a sieve with the back of a spoon. Heat the water and sugar in a medium
sauce pan until the sugar is dissolved. Blend the persimmon puree with
the
sugar water mixture. Place the mixture in a freezer safe container and
freeze until firm, stirring once or twice.
Nutritional analysis per serving: Calories 80, Protein 0g, Fat 0g, Calories
From Fat 1%, Cholesterol 0mg, Carbohydrates 21g, Fiber 0g, Sodium 1mg.
SOURCE CDC Online Publication November 2005
REFERENCE 1 Gorinstein S et al, Comparative contents of dietary fiber,
total, phenolics, and minerals in persimmons and apples. J Agric Food
Chem 2001 Feb;49(2):952-7.
1880Â’s when a United States Commander brought back a native
Japanese persimmon variety to Washington, D.C. Now, persimmons are
grown in California where hundreds of different varieties flourish.
What are the health benefits of persimmons? The health benefits of this
bright orange colored fruits are highly related to their rich contents of
fibers, vitamins A and C. Researchers from Israel found that the contents
of total, soluble, and insoluble dietary fibers, total phenols, epicatechin,
gallic and p-coumaric acids, some minerals in persimmons are significantly
higher than in apples. [1]
Although there are countless different varieties of persimmons, only two
are commercially available. There are distinguishable by their shape.
Hachiya: This type of persimmon makes up approximately 90 percent of
the available fruit. It is identifiable by its acorn like shape. This persimmon
is tart until it becomes soft ripe.
Fuyu: This persimmon is gaining popularity here as it is in Japan. Similar
in color, but looking like a squashed tomato, this variety is smaller,
sweeter, and is edible while still firm.
Persimmons
Serving Size: 168
Amounts Per Serving % Daily Value
Calories 120
Calories from Fat 5
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 31g 10%
Dietary Fiber 6g 24%
Sugars 25g
Protein 1g
Vitamin A 70%
Vitamin C 20%
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Availability, Selection, Storage, Preparation
Persimons are widely available September through December, with a
peak during November.
Choose persimmons with deep red undertones. Look for persimmons that
are round, plump, and have glossy and smooth skin. Avoid fruits with
blemishes, bruises or cracked skin and missing the green leaves at the
top. Select ripe persimmons only if you plan to eat them immediately.
Otherwise, buy firmer fruits and allow them to ripen.
Ripen persimmons at room temperature in a paper bag with an apple or
banana. Store them in the refrigerator when ripe. Be sure to eat the fruit
as soon as possible because overripe persimmons quickly turn to a
mushy texture.
Ripe Fuyu persimmons, which look kind of like flattened tomatoes, will be
crisp, while the acorn-shaped Hachiyas will be very soft and juicy.
Unripe Hachiya persimmons taste very bitter and will suck all the moisture
from your mouth — not very pleasant. The tartness will go away as the
fruit ripens.
* Wash Fuyu persimmons, remove core and leaves, and slice or eat
whole.
* Rinse Hachiya persimmons and slice in half. Remove seeds and spoon
fruit out of skin.
* Add firm Fuyu persimmon slices to salads.
* Puree Hachiya persimmon flesh and add it to drinks, smoothies, or
fresh fruit sauces. You can also use the puree to make cookies.
* Slice Fuyu and spread with lime juice, salt, and chili powder. Eat with a
slice of low fat cheese.
* Mix cubed Fuyu with grapes, pomegranate seeds, cubed apple, and
sliced kiwi for a colorful fall salad.
* Top hot or cold cereal with cubed pieces of bright orange Fuyu.
* Make salsa with a twist ― add chopped Fuyu, onion, tomatillo,
cilantro, and chili Serrano and mix together.
* Start your morning off right! Add chopped or blended Fuyu persimmons
to your pancakes, waffles, and French toast.
* Have an instant persimmon sherbet! Simply cut off a piece of the
pointed tip of the fruit, tightly wrap the fruit, and freeze for up to three
months. Defrost the fruit in the refrigerator for about four hours, scoop
the fruit, and enjoy!
Recipes
Persimmon and Apple Salad
Makes 6 servings
Each serving equals one 5 A Day serving
Ingredients
1 Tbsp walnut pieces, toasted
2 Tbsp orange juice
1 Tbsp sherry vinegar
1 Tbsp olive oil
3 sweet variety apples, rinsed, cored, and thinly sliced lengthwise
3 firm-ripe Fuyu persimmons, rinsed, stemmed, and thinly sliced
lengthwise
In a bowl, combine orange juice, vinegar, and olive oil. Add apples,
persimmons, and toasted walnuts and mix to coat.
Nutritional analysis per serving: Calories 90, Protein 0g, Fat 3g, Calories
From Fat 29%, Cholesterol 0mg, Carbohydrates 16g, Fiber 3g, Sodium
15mg.
Mixed Persimmon Salad
Makes 4 servings
Each serving equal one and one half 5 A Day servings
Ingredients
2 cups mixed green salad mix
4 Tbsp red wine vinegar dressing
½ ripe avocado, peeled and slice
4 persimmons peeled and chunk
1 cup jicama, chopped
1 Asian pear, sliced
Put lettuce in serving bowl. Measure the dressing into a glass measure
large enough to hold the fruit. Put avocado, persimmons, jicama, and
Asian pear pieces in a glass measure as they are cut. Stir to coat. Pour
the fruit and dressing onto the lettuce. Toss to coat. Chill 20 minutes.
Nutritional analysis per serving: Calories 111, Protein 2g, Fat 4g, Calories
From Fat 29%, Cholesterol 0mg, Carbohydrates 19g, Fiber 4g, Sodium
223mg.
Poached Persimmons
Makes 6 servings
Each serving equals one 5 A Day serving
Ingredients
6 firm-ripe Fuyu persimmons, (about 1½ pounds)
½ cup dry white wine
¾ cup orange juice
¼ cup sugar
1 tsp fresh gingerroot, peeled and minced
¼ tsp cinnamon
Stem and peel the persimmons, discard any seeds, and cut each
persimmon into 8 wedges. In a saucepan combine the persimmons, wine,
orange juice, sugar, gingerroot, and cinnamon, bring the liquid to a boil,
stirring occasionally, and simmer the mixture, covered, for 15 minutes, or
until the persimmons are tender. Transfer the persimmons with a slotted
spoon to a bowl, boil the syrup until it is reduced to about ½ cup, and
pour it over the persimmons. The persimmons may be served warm or
chilled over ice cream, rice pudding, or bread pudding.
Nutritional analysis per serving: Calories 92, Protein 0g, Fat 0g, Calories
From Fat 1%, Cholesterol 0mg, Carbohydrates 20g, Fiber 0g, Sodium 3mg.
Persimmon Yogurt Parfait
Makes 4 servings
Each serving equals one 5 A Day serving
Ingredients
2 Persimmons
1 Tbsp brown sugar
2 cups non-fat vanilla yogurt
1 cup fresh raspberries
1 cup low-fat granola
Cut each persimmon into 4 wedges; peel wedges, using fingers or a small
paring knife. Cut each wedge into 4 wedges; set aside. Combine brown
sugar and yogurt in a small bowl; stir until well-blended.
Spoon ¼ cup of the yogurt mixture into each of 4 (8-ounce) dessert
glasses; top with 4 persimmon wedges. 2 tablespoons raspberries and 2
tablespoons granola. Repeat the layers, ending with granola. Serve
immediately.
Nutritional analysis per serving: Calories 276, Protein 9g, Fat 2g, Calories
From Fat 6%, Cholesterol 2mg, Carbohydrates 57g, Fiber 4g, Sodium
110mg.
Persimmon Sorbet
Makes 1 quart or 8 servings
Each serving equals one 5 A Day serving
Ingredients
4 cups persimmon puree
½ cup granulated sugar
½ cup water
Separate the persimmon pulp from the fibrous threads by pressing
through
a sieve with the back of a spoon. Heat the water and sugar in a medium
sauce pan until the sugar is dissolved. Blend the persimmon puree with
the
sugar water mixture. Place the mixture in a freezer safe container and
freeze until firm, stirring once or twice.
Nutritional analysis per serving: Calories 80, Protein 0g, Fat 0g, Calories
From Fat 1%, Cholesterol 0mg, Carbohydrates 21g, Fiber 0g, Sodium 1mg.
SOURCE CDC Online Publication November 2005
REFERENCE 1 Gorinstein S et al, Comparative contents of dietary fiber,
total, phenolics, and minerals in persimmons and apples. J Agric Food
Chem 2001 Feb;49(2):952-7.
