Nature has given us numerous varieties of fruits that are nutritious as well as delicious. Each of them has a unique identity based on their appearance, taste and health benefits. And we are all aware of the importance of including fruits in our diet. In India alone, there are about 400 diverse species of fruits that are cultivated and one such fruit is custard apple. This round-shaped fruit has a creamy white pulp along with many seeds and is sweet in taste. Originally from West Indies, this custard apple is also commonly grown in India along with some other parts of Asia and South America.
Also known as ‘sitaphal’ and ‘sharifa’ in Indian languages, this fruit is packed with lots of nutrients and is available between August and November. Custard apple has the ability to survive in extreme climate conditions and rock-structured salt. Typically, it grows on a plant that has the height of five to nine feet and bears yellow-coloured flowers. The green leaves of the plant are also used for medicinal purposes. The fruits are initially green or brown in colour but when matured, give a fragrant flavour to its pulp. The unique flavour and creamy texture of sitaphal has made it an important ingredient in various Indian dishes, particularly desserts.
This fruit is loaded with nutrients like antioxidants, vitamin C, vitamin B6, calcium and iron. Sitaphal is also rich in fibre along with zero cholesterol and fat. According to Healthline, the minerals present in the fruit are very beneficial for maintaining healthy vision and have anti-cancer properties. Vitamin C present in custard apple boosts immunity and fights inflammation. Due to its high fibre content, it is also good for a healthy digestive system. The potassium and magnesium present in the fruit helps in lowering the blood pressure that reduces the risk of heart disease.
Therefore, if you want to enjoy this fruit, here is an easy recipe for sitaphal kheer, which is healthy and delicious:
Ingredients:
- 2 litres milk
- 4 custard apples
- 100 ml heavy whipping cream
- 1/4 tsp cardamom powder
- Sugar to taste
Method:
- Break each of the custard apples gently into halves and scoop out the flesh with the help of a spoon.
- Carefully remove the seeds, lightly mash the pulp with a fork and keep it aside.
- Pour milk in a thick bottomed pan, and boil it properly.
- Then add cardamom powder and let the milk simmer over a low flame until it's reduced to almost half.
- Add the mashed custard apple pulp to it and stir properly.
- Continue to cook over a low flame for five to seven minutes.
- Then add sugar to taste (Remember custard apples are usually sweet so it requires less sugar).
- Switch off the flame, fold in the whipped cream and give a proper mix.
And serve.
There are other delicious recipes also available like smoothies and ice cream through which you can add this healthy fruit to your diet. Including custard apple in the daily diet is very safe and healthy. But make sure you carefully separate the pulp of the fruit from the seeds as those seeds can cause some complications like skin allergies.
