The luminous legacy of lucuma: An Incan sweet superfruit
What's the story
Lucuma, the "Gold of the Incas," is a superfruit native to the Andean valleys of South America. It is cherished for its rich nutritional profile and unique custard-like flavor.
A cornerstone of Andean diets and a global sensation, lucuma brims with vitamins, minerals, and powerful antioxidants.
It benefits skin health and assists in stabilizing blood sugar levels, thanks to its low glycemic index.
Nutrition
A nutritional powerhouse unveiled
Lucuma is a nutrient-dense fruit, boasting high levels of beta-carotene, iron, zinc, vitamin B3, calcium, and protein.
Its low glycemic index makes it a perfect natural sweetener for people who are watching their blood sugar levels.
While 100 grams of lucuma powder does contain around 329 calories, you get the added benefits of fiber and antioxidants, which help with digestion and protect your cells, respectively.
History
From ancient times to modern kitchen shelves
The consumption of lucuma can be traced back to ancient Peruvian civilizations where it was utilized not only as a food source but also for its medicinal properties.
Today, lucuma powder can be found in health food stores worldwide and is a popular addition to smoothies, ice cream, baked goods, and even cosmetics for its unique flavor and skin-nourishing benefits.
Culinary uses
A versatile ingredient for creative cooks
Lucuma's sweet but mild flavor makes it a versatile addition to many recipes.
It complements chocolate and vanilla nicely, and can be used as a natural sweetener in cakes, cookies, and even your morning coffee.
The powder is also a great thickener for smoothies or homemade ice cream recipes, without overpowering the taste.
Sustainability
Supporting sustainable agriculture practices
Growing lucuma supports sustainable farming practices in its native regions.
Lucuma is a drought-resistant tree that grows well in sub-optimal conditions, requiring little water or pesticides. This not only fosters biodiversity but also provides a source of income for local farmers.
Rising global demand incentivizes the conservation of these traditional crops, which play a crucial role in preserving the ecological balance.
Incorporation
Tips on incorporating lucuma into your diet
Adding lucuma to your diet should be done in moderation at first because of its high fiber content.
Just a teaspoon of lucuma powder in your morning smoothie or oatmeal can provide a nutrient boost.
If you're cutting back on refined sugar, try replacing some of the sugar in your baking recipes with lucuma powder. It's a healthier option that also adds depth to the flavor.