In Season This Autumn: Australian Papaya And Papaw
Prep Time: 5 mins + 30 mins marinating
Cook Time: 8 mins
2kg chicken wings
2 tsp olive oil
1 cup pureed fresh papaya (250g)
¼ cup packed brown sugar (60g)
½ cup fresh orange juice (125 ml)
2 tsp fresh lime juice
1 tsp fresh grated ginger
1 tsp chilli powder or smoked paprika
1 tsp sea salt
Fresh coriander leaves
Lemon and lime wedges
Cut chicken wings into wingettes and drumettes, discard tips (or buy wings which have already been split into sections). Combine all marinade ingredients in a large bowl and mix well. Add wing sections and toss to coat.
Set wings aside for 30 mins to marinate. Preheat oven to 200°C. Line two rimmed oven trays with baking paper. Remove wings from bowl, reserving marinade, and arrange in a single layer – skin side up – over the prepared trays.
Bake 25-30 minutes, basting with the remaining marinade twice during cooking. The wings are done when they are sticky and golden, and the meat separates easily when pulled.
Serve with coriander leaves, fresh papaya, and citrus wedges.
Now is the perfect time to enjoy the tropical taste of Australian papaya and papaw, with an abundance of fresh fruit available this autumn.
New season produce is already hitting stores, with plenty of fresh fruit available from all growing regions available.
Innisfail (QLD) papaya grower Joe Zapalla says high quality fruit is expected, with new plantings producing fresh fruit in a couple of weeks. "We've had good rainfall and growing conditions in the Atherton Tablelands region, however, there's been quite high rainfall on the wet tropical coast. Because of this we expect a slight delay to the start of the new papaya crops, but by Easter there will be plenty of sweet, tasty fruit available to enjoy."
Known for their tropical flavour, red papaya and yellow papaw can be enjoyed in sweet or savoury dishes, or simply by themselves with a squeeze of lime. They also boast a wealth of health benefits, according to accredited practising dietitian and Australian Papaya ambassador, Caitlin Reid. "Papaya and papaw are the perfect addition to your weekly shopping basket. One serving (150g) provides a healthy dose of folate, fibre, vitamin C and vitamin A, which helps keep your immune system, gut health and skin in-check."
With the rise of 'flexitarianism' and those choosing to follow a plant-based diet, Caitlin says that papaya is one of many plant-based foods that pack a serious health punch.
"Plant-based foods contain a complex mix of useful chemicals and fibre that work in synergy to lower oxidative stress and dampen inflammation. More and more research is suggesting that plant-based diets may help to better manage or reduce the risk of developing a host of health conditions including diabetes, heart disease, obesity and dementia.
"Papaya is just one of many plant-based foods that provide these benefits, thanks to its unique combination of antioxidants, which help fight the damaging effects of free radicals in the body, while also supporting the immune system."
Here are 7 reasons Caitlin will be enjoying papaya and papaw this season:
Strong immunity– A single serve of papaya provides double your daily Vitamin C requirements, which is important for a healthy functioning immune system.
Great for the gut – Papaya contains a unique combination of powerful antioxidants including Vitamin A and C, lutein, zeaxanthin and beta-carotene. This helps to support the immune system and improve the gut microbiome, which is important for maintaining a healthy gut.
Healthy digestion – Papaya is a good source of fibre, which is important for digestive wellbeing. One serve contains almost three times as much fibre as half a cup of cooked brown rice!
Glowing skin – The unique bundle of skin-protective antioxidants found in papaya, like vitamin C and carotenoids, help your skin glow naturally. Vitamin C helps with collagen production, providing your skin with support and elasticity, while beta-carotene has a key role in the formation and repair of your skin. Papaya and papaw are also 90% water, which helps keep your skin hydrated!
Mums & bubs – Papaya and papaw are great for mums, bubs and mums-to-be. They are an excellent source of Vitamin C and a source of folate, which helps growing bodies develop and stay healthy. The soft texture is also ideal for teething gums!
Smart snack – Watching your weight? Papaya and papaw are the perfect snack. They are low in kilojoules, high in both soluble and insoluble fibre and have a moderate glycaemic level which helps keep you feeling fuller for longer.
Iron intake – Did you know more than 15% of women aged 18-30 years have low iron levels? While lean red meat is the best source of iron, there are also some sneaky ways of boosting your body's absorption of iron. One way is to combine iron found in plant-based foods with foods high in vitamin C, like papaya! So, pair your papaya with your morning muesli, porridge or vegetarian curry to make the most of its vitamin C content and iron absorption qualities.
Papaya Lime Bars
Prep Time: 10 mins
Cook: 30 mins
For The Crust:
100g butter, melted
1 cup ﬂour (130g)
2 cup icing sugar mixture (60g)
4 tsp baking powder
Zest from 1 lime – approx. 1 tsp
Pinch sea salt
For the Filling:
2 cup mashed papaya (125g)
3 cup lime juice (80ml)
4 cup caster sugar (60g)
2 tbsp cornﬂour (20g)
Zest from 1 lime – approx. 1 tsp
4 tsp sea salt
Preheat oven to 180°C. Lightly coat a 20cm x 20cm pan with cooking spray, then line the base and two sides with a single strip of baking paper.
In a medium bowl combine the dry ingredients for the crust (ﬂour through salt) and mix well. Add melted butter and stir to create a soft dough. Turn dough into the prepared pan and press evenly across the base.
Par-bake the crust for 12 mins until just golden. While it's baking, make the flling.
Add papaya and lime juice to a blender jug and puree until smooth. Add remaining flling ingredients (eggs through salt) and pulse to combine.
Remove pan from the oven, pour flling over the hot crust and return to the oven. Bake for an additional 18-20 mins, until bars are puﬀed and frm to the touch in the centre.
Allow papaya bars to cool in the pan for at least 30 minutes before running a knife around the edge of the slice and using the paper to lift it out onto a rack. Cool completely, then cut into bars to serve.
Australian papaya and papaw have peak seasons in spring and autumn but are available all year round. For inspiring recipes and information about red papaya and yellow papaw visit www.australianpapaya.com.au and www.facebook.com/papayaaustralia.