Eat a colorful variety of fruits and vegetables every day!

Tuesday, September 13, 2011

Star Fruit

The star fruit or carambola is a tropical fruit that is gaining popularity in the United States. 


This fruit acquired its name from the five pointed star shape when cut across the middle of the fruit. It has a waxy, golden yellow to green color skin with a complicated flavor combination that includes plums, pineapples, and lemons.

Star Fruit
Serving size 1/2 cup sliced, raw (54g)
Amounts Per Serving% Daily Value
Calories 20 
Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 0mg0%
Total Carbohydrate 4g1%
  Dietary Fiber 1g4%
  Sugars 3g
Protein 0g
Vitamin A0%
Vitamin C20%
Calcium0%
Iron0%
* Percent Daily Values are based on a 2,000 calorie diet.
  
Originally from Sri Lanka and the Moluccas, and cultivated in Southeast Asia and Malaysia for several hundred years, this fruit also goes by many other names including: bilimbi, belimbing, Chinese star fruit, five-angled fruit and the star apple. Today, star fruit flourishes in south Florida and Hawaii because the fruit thrives on growing in a warm environment. Two types of star fruit are grown, tart and sweet. Tart varieties typically have narrowly spaced ribs, while sweet varieties tend to have thick, fleshy ribs. The tastes between the two are hardly distinguishable, as the tart variety still has some sweetness. This tropical fruit is readily available July through February.
Star fruits are an excellent source of vitamin C, is low fat, and naturally sodium and cholesterol free. A small whole star fruit will provide approximately 2/3 cup sliced.
Selection
Select firm, shiny skinned, even colored fruit. Star fruits will ripen at room temperature and have lightly brown edges on the ribs when it’s ripe. Avoid purchasing star fruit with brown, shriveled ribs. This delicious fruit is also available dried.
 
Storage
Non-ripe star fruit should be turned often, until they are yellow in color and ripe with light brown ribs. Store ripe star fruits at room temperature for two to three days or unwashed, and refrigerated, in a plastic bag for up to one week.
Preparation
Star fruits are great to eat out of hand as these tropical delights do not need to be peeled or seeded before eating. Simply wash the fruit, remove any blemished areas, cut crosswise to get the star shape, and eat! 


Recipes


Photo of star fruit
Star Fruit SaladMakes 4 servingsEach serving equals 1 cup of fruit or vegetables 
Source: Produce for Better Health
Ingredients
2 star fruit 2 kiwis 2 bananas 1 cup mango fruit nectar 
1 cup low fat vanilla yogurt
Peel kiwi and banana, cut into medium size pieces. Slice star fruit into ¼-inch thickness. Combine all fruits in bowl. Add nectar over mixture. Refrigerate for 3 hours. Top with vanilla yogurt.
Nutritional analysis per serving:  Calories 201, Protein 5g, Fat 2g, Calories From Fat 7%, Cholesterol 3mg, Carbohydrates 46g, Fiber 6g, Sodium 46mg.

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