TROPICAL FRUITS: knowin’ em, eatin’ em, and pickin’ em
By Dewey, apprentice 2021
CONSIDERING THE EVOLUTION OF PRODUCE
Fruits and vegetables have not always existed in the way we know them today. Farmers, the agriculture industry, and plant scientists have taken native plants and reshaped them into the crops we now consume in our daily diets. This has happened over time for a variety of reasons. In some cases it was to improve their palatability, in others to make them easier to grow, harvest, or eat. For better or for worse, the produce we grow in our home gardens or purchase at farmer’s markets, grocery stores, and CSA boxes have developed alongside us for centuries.
Although we have had a strong hand in their evolution, some of these changes have happened through random genetic mutations— nature’s way of ensuring diversity, adapting to conditions, and creating new varieties. One good example of this is corn. Although we have, in recent times, bred and mutated the corn to appear the way we see it on our plates today, it originally underwent a series of four or five key mutations, each involving a single gene. These mutations created a taller plant with larger ears that had more kernels per cob and only one or two stalks. Our farming ancestors ran with nature’s changes and began further breeding and developing the corn to its current state. This has happened over the course of time, to varying degrees, with pretty much all of the food we consume today.
The tropics are known for producing sweet, juicy, colorful fruits that top people’s favorites list across the globe. Living at Rancho Mastatal, we are surrounded by an abundance of fresh, vibrant farm to table, tropical fruits that keep us fueled and energized for all of our various projects. Some of the most commonly loved and consumed being bananas, pineapples, and papayas. If you’ve ever been fortunate enough to experience a Rancho Mastatal brunch, you know it consists of gallo pinto, eggs, a pan of delicious hash made of various tubers and vegetables, and a bunch of fruit bowls filled to the brim with delicious tropical fruits. Oh, and you can’t forget a glass of our refreshing, homemade water kefir (recipe here) AKA balm to us and some famous chili jam (recipe here) to top it off.
So! How did these tropical fruits we get to enjoy every day come to look, taste, and be the fruits they are? Why should we eat them? What are their nutritional benefits? How do we know which ones to choose? And how do we properly store them to maximize their quality and shelf life? Let’s get into it!
BANANAS- A (very) BRIEF HISTORY
Bananas, they come in all shapes, sizes, flavors and colors!
Bananas are one of the first fruits humans began domesticating. As early as 6000 BC people in Southeast Asia began planting and propagating the banana. Although in many supermarkets you will commonly only find the Cavendish, there are thousands of varieties of bananas that exist in the world. They range in color from pink to purple to red to black to green and, of course, yellow. They grow in all different sizes and historically had big seeds throughout their flesh.
At some point in our banana cultivating history, a different banana bush appeared. This bush bore a fruit whose seeds were reduced to a column of soft, dark flecks running down the center of the fruit. This new variety with its novel, easy to consume seeds was a hit. This new “seedless” banana was propagated by cuttings and quickly spread throughout the tropics and subtropics. It was this one banana that led us down the path to the seedless bananas we all know today.
Read our other banana blog “10 Things you Didn’t Know About the Banana”
SWEET OR STARCHY
Experts estimate that there are around twelve thousand seedless banana varieties grown throughout the world. These bananas can mostly be categorized into two different types: sweet bananas and starchy bananas. Although there are very few genetic differences between these two groups, they are remarkably different in texture and taste. Generally speaking, we consume more sweet bananas than starchy ones, however, starchy bananas are an excellent source of carbohydrates and many people around the globe rely on them as a sufficient source of carbohydrates. Most starchy banana recipes call for the fruit to be skinned before being steamed, baked, or fried. At the Ranch we love coming in from our morning work parties to a crispy plate of hash loaded with green bananas. Patacones, a delicious dish of pressed and fried green bananas, is another lunch or dinner favorite all around.
VARIETY IS THE SPICE OF LIFE
The aforementioned Cavendish is the most widely available banana (especially in US stores). It has around 3.5 grams of soluble fiber per serving and a good amount of potassium. It is lower in beta-carotene and its general overall antioxidant value is lower than many other types of banana, so be sure to keep your eye out for less common banana varieties. As with a lot of produce, the deeper and more potent the color of the flesh the higher the nutrient content so many of the varieties you might find at farmer’s markets or growing in the wild are worth trying out.
When you visit Rancho you will see a wide range of banana varieties, colors, shapes and sizes all around the property. We harvest these when ready and then hang them in our banana snack station behind our cob oven (read about our “Endevors to End Propane”) at the main house for all to snack on between meals. Without a doubt, they give us the energy we need to keep going throughout the day.
PROPER BANANA STORAGE
Bananas are a fruit that will continue to ripen after harvesting as long as they aren’t exposed to the cold. If you buy your bananas green and then keep them at room temperature they will typically be ready to eat within a week. Unripe bananas should never be placed in the refrigerator. As a tropical fruit the banana does not like being exposed to the cold. Placing green bananas in your refrigerator will halt the ripening process. If you want to get your green bananas ripe faster, you can place them in a closed paper bag with any natural producer of ethylene gas (like an apple) which will get the ripening process on its way. On the other hand, if your bananas are getting a bit too ripe you can place them in the refrigerator to slow their ripening process. This will often times cause the skin to brown, but the inside will be edible for a little longer than if you kept them at room temperature. Here at Rancho when we have an abundance (which we often do) we love to freeze our superfluous bananas in the freezer to make delicious, creamy smoothies. Be sure to peel the bananas before you freeze them, as they can be hard to peel once frozen.
Cinnamon Chia Banana Smoothie recipe:
4 frozen bananas- cut/broken in half or into thirds
1 cup milk or dairy kefir (recipe here) of your choice
1/2 cup water
1/2 teaspoon cinnamon
Chia seeds (desired amount)
Pinch of salt
*sub water for cold coffee if you are looking for a little caffeine boost!
FOODOMETER
If you are buying bananas at the grocery store, take a minute to acknowledge the miles that banana has traveled to get on the shelf in front of you. The US consumes more bananas than any other fruit, resulting in the importation of twenty million tons each year and an increasingly high carbon footprint. One way you can go the extra mile to ensure none of these imported bananas go to waste is by consuming them consciously. Don’t let them go to waste! If your bananas start to over-ripen consider turning them into a delicious banana bread or cake. Like my grandma always says, “Three overripe bananas in hand, mashed and baked into a delicious bread is better than a whole bunch on the bush.”
Banana vinegar is a great way to transform excess bananas into something that will preserve for a long time
Here at the Ranch, managing our bananas (or as we call it, bananaging) is a big job. To make sure we don’t let our precious harvests go to waste, we freeze hundreds of bananas to make delicious smoothies or to use in recipes at a later date. Other ways we like to transform the banana is:
Dairy Kefir Banana Creme Fraiche
Another way to ensure bananas aren’t being wasted as a supermarket consumer is to purchase the single bananas that get left behind by other customers who picked them off their bunch. These left behind, bunchless bananas are the ones most likely to be thrown away at the end of the day by the grocer, so your actions will ensure their carbon footprint was not wasted! And if you live in an area where growing bananas is possible, try it out! One thing I have learned here at Rancho is that there is nothing quite like enjoying a fresh fruit from your home harvest on a hot day.
PINEAPPLES- A (very) BRIEF HISTORY
The wild pineapples that were the ancestors of our beloved pineapples were not something we would welcome onto our plate today. Originally found in South America, they were bitter and full of pesky seeds, not to mention had ridiculously spiky leaves to keep predators away. The primary pollinator of wild pineapples is the hummingbird, but in cultivation they are pollinated by hand. We do not know much about the domestication of the fruit, but pineapple’s story begins between Brazil and Paraguay. The crop spread throughout South America eventually making its way through the Caribbean, Central America, and Mexico where the Mayas and the Aztecs welcomed it with open arms.
Through colonialist travels, the pineapple was eventually brought to India, the Philippines (where it was surprisingly grown for its fibers which were used in textile production) and Spain. Historically, pineapples were considered a symbol of wealth across Europe. This was because they had to be imported or grown in greenhouses using expensive technologies in the temperate climate. Today, the top producers of pineapples are Costa Rica, the Philippines, Indonesia, and Brazil.
A fresh picked pineapple from the Ranch
The variety by the name of Cayenne was the first pineapple to dominate global markets. Its skin is a mixed green-gold and its flesh is yellow. This variety has a high sugar but also high acid content. Throughout the 1900s Hawaiian pineapple growers began working to breed pineapples that had been collected from the jungles of South America as well as Africa. For decades they crossed and recrossed the plants eventually producing a hybrid that came to be known as MD-2. The skin of this new pineapple was completely golden and the flesh of it was an even deeper hue of gold. It was less acidic and sweeter than the Cayenne, making it even more desirable to consumers. In the 1980s Del Monte brought MD-2 down to its plantations in Costa Rica where it flourished, and the rest is pura vida. Other similar varieties that come from the same genetic stock have appeared on the market, such as Maui Gold and Hawaii Gold.
RECOGNIZING RED FLAGS
As with most industrialized fruit/food production, there exist many ethical and environmental concerns when it comes to large scale pineapple cultivation. Use of toxic pesticides threaten the soil of our earth as well as our global water supply- buy organic if and whenever possible. Labor rights are another issue at hand. Field workers are often overworked and underpaid. Any amount of food you can produce for yourself will allow you to break free of being complicit in these systems. If you live somewhere with the right conditions, consider trying to grow your own pineapple! Although it will take some patience (a pineapple generally takes between nine to fourteen months to grow), you can regrow your pineapples directly from their tops!
Once grown, the momma pineapple plant will send out “suckers” or baby pineapple plants that can also be planted and regrown. This is how most commercial pineapples are produced. Plan ahead and plant early to enjoy your homegrown treat as soon as possible. Like my grandma always says, “The best time to plant a pineapple is nine months ago. The second best time is today.”
NUTRIENT VALUE OF THE PINEAPPLE AND A SWEET SURPRISE
Pineapples are high in manganese (which is beneficial for your bone health) as well as being high in vitamin C (which helps to bolster your immune system). They have a diverse phytochemistry containing many different types of polyphenols. Polyphenols are family of over 8,000 naturally occurring micronutrients that we obtain through eating plant foods. They are packed with antioxidants which, like vitamins, are best when obtained through consuming them naturally in our food. These polyphenols offer many health benefits such as protecting against disease, promoting digestion, reducing inflammation and boosting brain health.
One particularly interesting enzyme found in abundance throughout the entire pineapple plant is bromelain. In folk medicine bromelain is used for pain, muscle soreness, burns, and a variety of conditions associated with chronic inflammation. It is also said to improve heart health, protect against certain forms of cancer, and stimulate digestion. Although there is not yet any solid scientific research to support these claims, bromelain is currently under preliminary research to aid in the treatment of various clinical disorders as we speak.
Interestingly, the new super sweet, cross-bred varieties are higher in sugar- however, they are also higher in antioxidants and phytonutrients. They have 350% more vitamin C and 135% more beta-carotene than their traditional counterpart. Even with their higher sugar content, their glycemic index rating is the same as the Cayenne, making them an overall more healthful choice.
HOW TO BUY EM, HOW TO STORE EM
Pineapples will continue to rippen once harvested. Like most tropical fruits that are exported, they are picked green for transport, allowing time for them to arrive at their destination and hopefully make it to the shelves at a time when they are close to ripe. To choose a great pineapple, examine the crown. You want one that has leaves that are a deep green color and limited or no signs of brown or fading. A good trick is to give the leaves a little tug. If you can pull too many of the leaves right off, it may be a sign that that pineapple is reaching over-ripe. Pineapples can spoil quickly, so store them in the refrigerator and eat them up fast.
SAVE THOSE SCRAPS!
I once watched a man peel, de-core, and cut a pineapple in under 30 seconds flat on an old wooden boat in the middle of the Indian Ocean off the coast of Zanzibar with a machete. Now, impressive as that is, most of our pineapple carving skills are not quite at that level. I am willing to admit that I am guilty for wasting more pineapple than I should when carving due to my still-developing pineapple cutting skills.
There are many things you can do with those pineapple scraps before they head to the compost. One delicious way to maximize the benefits of the bromelain and polyphenols (many of which are found in the skin and crown) is to make a refreshing pineapple skin sun tea. Although keep in mind that pineapples are one of the most chemically sprayed fruit, to prevent insect damages primarily, so either wash your pineapple skins well and/or buy organically grown pineapples. Here at the Ranch we only use our farm grown pineapples for teas and vinegar making.
PINEAPPLE SCRAP TEA
The start of a pineapple
1. To make the tea, first secure a container or jar (preferably glass) that has a tight fitting lid.
2. Collect all of your pineapple scraps (crown, skins, core and all) and put them into your chosen vessel.
3. Fill the vessel with water until the scraps are completely submerged.
4. Tightly cover the vessel and leave in the sun for 4-6 hours (or until the water becomes infused with the pineapple as indicated by a yellowing color).
5. Strain, chill, and enjoy! If you have a sweet tooth you can add a little sweetener of your choice, which here at Rancho is, of course, TAPA DULCE!
Another option with those spare pineapple parts is to make a pineapple vinegar. We are currently doing this at the Ranch with all of our homegrown pineapples. Check out Hanita’s pineapple vinegar article for step by step instructions on how to do this!
PAPAYA - A (very) BRIEF HISTORY
A papaya tree at the Ranch
Originating in the tropical forests of the Americas, the papaya is believed to have been first domesticated and cultivated by our farming ancestors in southern Mexico and Central America. It was brought over into the Caribbean before making its way to Europe and the Pacific Islands eventually landing in Hawaii in the 1800s.
The papaya plant is considered a tree, though it’s trunk is not woody. It is a resilient plant with about a five year lifespan that can often be seen popping up unprompted, wherever the seeds may land throughout the tropics. Fruit from these trees comes quickly, sometimes even within the first year of life. This makes it a great fruit to try growing at home, given you live in the right conditions.
Since the papaya Ring Spot Virus outbreak in the late 1990s almost wiped out the papaya, plant scientists have been working to create new varieties and cross breeds that are resistant to the virus. Because of this, many of the papayas imported from Hawaii and Mexico are genetically modified.
TO RIPEN OR NOT TO RIPEN
Ripe papayas are a delicious and nutritious sweet treat, however people around the world also consume un-ripe papaya. Commonly referred to as “green papayas” these are not another variation, but simply papayas in an unripe state. Green papayas have a pale green or white, firm flesh that is almost tasteless. At Rancho we shred and prepare green papayas into our famous Ranch kimchi (recipe here) every other week to add some fermented, healthful deliciousness to our plates at each meal. Green papayas will keep for up to two weeks, but the sooner you use them the better. Be sure to peel before using!
VARIETY AND NUTRITION
There are many different varieties, but typically you will find a smaller variety named Solo or a larger variety that goes by one of these four names: Sunrise, Caribbean Red, Maradol or Mexican. The pear shaped Solo usually weighs in at just over a pound (2.2 kilos) and has a golden colored pulp. The larger rounded football shaped varieties can weigh in between two and five pounds and have a rosy red-orange flesh. These larger papayas are often cheaper per pound than their smaller relatives and their red flesh has twice the amount of carotenoids, making them the more healthful choice.
Carotenoids are a vast group of over 600 different naturally occurring pigments that are responsible for the bright red, orange, and yellows found in many of our plant foods. These carotenoids are essential to a healthy life. Within the human body they act as antioxidants, neutralizing free radicals and reducing oxidative stress. Some are converted into vitamins while others reduce inflammation, decreasing our risk for diseases like cancer, heart disease, and degenerative eye disease. One of the most prominent carotenoids in papaya is lycopene which has anti-cancer properties. Another being beta-carotene. As a child I remember my grandma, always saying, “A carrot a day keeps the premature blindness away!” Turns out there was more science to that than I understood then— and it applied to more than just carrots! These antioxidants that are crucial to maintaining our prolonged health are not synthesized by the human body so they must be obtained by plant foods in our diet. Eat up!
Papaya is truly a nutritious treat. It contains a good amount of beta-carotene, lutein, zeaxanthin, vitamin C, folate and potassium. In case you weren’t already convinced, papaya is not just good for you internally, you can also use its wide range of antioxidants and nutrients to nourish your skin and hair. Check out this year’s apprentice Abbey’s blog on our spastatal practices to learn more about how to incorporate tropical fruits into your natural beauty routine!
KNOW HOW TO PICK EM
Green papayas ready for our kimchi
Good, ripe papayas are still on the firm side but feel soft when pressed with gentle pressure using the palms of your hands. They are yellow in color. Papayas that are still ripening often have a mixture of yellow and green on their skins. A perfect papaya will have no blemishes, but as these fruits are often shipped from Hawaii, Mexico, or Costa Rica your papaya might have a soft spot or two. These are still totally okay to eat, just cut out the bad spots and enjoy.
Once your papaya is ripe, storing it in the refrigerator will help slow down its ripening process. If your papaya is nearing overripe, it can be peeled, de-seeded, cubed, and stored in the freezer for a delicious addition to smoothies or whatever you are cooking up. One of this year’s kitchen masters, Constantin, LOVES adding papaya into our tomato sauces and salsas for a sweet, local way to bulk them up. Personally, I love papaya best when chilled. Be sure to try some fresh out of the refrigerator for a refreshing experience.
CONSIDERATIONS
If you have a severe latex allergy, consume papayas with caution as they may cause itchiness, swelling, hives, or other signs of allergic reaction. Also note that consuming papaya during pregnancy may cause contractions or early labor.
IN CONCLUSION
These fruits and vegetables that have evolved alongside us help supply our bodies with the antioxidants, vitamins, and minerals we need to stay healthy. Living in the tropics, tropical fruits are an important food group here at Rancho. They ensure we have what we need to keep going and keep moving piles. Although everyone enjoys these tropical fruits, for obvious reasons of that they taste so yummy! We are strong believers of local food and supporting local farmers, therfore if you live somewhere where these fruits are shipped from far away and aren’t local to you, consider looking for fruit and vegetable alternatives that are local. There are plenty of temperate options that hold as high of health benefits and taste just as good! And like my grandma always says, “The more radiant colors on your plate, the more radiant energy in your heart- eat up!”