Durian Panna Cotta

What are durian and why should we eat them?


Durian blooms from March to April and is ready to eat anywhere from July - August. Durian gives off a pungent, foul smell, but those who enjoy eating the fruit say it gives off a sweet, savory, custard-like taste. Some say that the flavor is well worth any smell! This tropical fruit, native to Southeast Asia, contains tons of vitamins and nutrients that provide us many health benefits.


Durian is a great source for fiber, antioxidants, vitamin C, thiamine, and vitamin B6. Some antioxidants in durian are anthocyanins, carotenoids, polyphenols, and flavonoids. Polyphenols in Durian can break down into molecules that help good microorganisms found in the digestive system, as well as protect your cells from free radical damage and even help to reduce inflammation! These antioxidants are great for our bodies as they contain antibacterial properties which help to fight infections! Antioxidants like polyphenols are great for #GoodGut health as they promote healthy digestion by helping probiotics to thrive in the gut, promote good gut bacterial growth, prevent bad bacteria, and help to reduce inflammation by protecting our cells from free radical damage.


Not only are the antioxidants great for #GoodGut health but also the fiber in durians as well; one cup of Durian has 9 grams of fiber. Fiber helps promote the growth of good gut bacteria, which can help to reduce gut inflammation. It also bulks up and softens our stool which makes it easier to pass and can help prevent or alleviate constipation, promote good digestion, or alleviate symptoms of IBS, IBD, or other inflammatory bowel disorders.


Ways to eat it

After the shell is removed, durian can be eaten fresh by itself or it can be paired with sweet or savory dishes!


Recipe: Durian Panna Cotta














Picture from lyon and mia

Ingredients (Makes 4 Servings):

  • 1/2 cup fresh durian pulp

  • 2 cups canned coconut milk

  • 4 medjool dates

  • 1 tsp agar powder

  • 1/4 cup water

  • 1 tsp turmeric powder (optional for color!)

Directions:

  1. Blend durian pulp with coconut milk, dates, and the optional turmeric powder until smooth.

  2. Add agar powder to water in a cooking pot. Stir to dissolve.

  3. Cook over low fire for 2 minutes.

  4. Stir constantly until the liquid starts to become thick and viscous.

  5. Add blended durian mixture to the pot. Keep the pot on low heat as you continue to stir for the agar water to mix evenly into the durian mix.

  6. Remove mixture from heat after stirring for approximately 30 seconds.

  7. Pour mixture into small glasses or jelly molds. Place in the fridge and allow to set for minimum two hours.

  8. Serve directly in glasses.

  9. If using a mold, turn them upside down onto a plate, tap on the top lightly to get the panna cotta out, and rest on the plate.

  10. Serve immediately.

Heal with Each Meal!


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References


Aziz, N. A., & Jalil, A. M. (2019, March). Bioactive Compounds, Nutritional Value, and Potential

Health Benefits of Indigenous Durian (Durio Zibethinus Murr.): A Review. PubMed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463093/.

Jennings, K.-A. (2019, May 31). Durian Fruit: Smelly but Incredibly Nutritious. Healthline.

https://www.healthline.com/nutrition/durian-fruit#benefits.

https://www.healthline.com/nutrition/polyphenols#benefits

Gunnars, K. (2018, May 23). Why Is Fiber Good for You? The Crunchy Truth. Healthline.

https://www.healthline.com/nutrition/why-is-fiber-good-for-you

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