Ingredients (4 servings): always use fresh and organic, and if possible local ingredients,
1 medium size papaya: 119 calories, GI 7,
1 yellow pepper: 50 calories, GI 4,
1 cayenne pepper: 17 cal,
1 bunch chives: 0 cal,
1 sweet onion: 106, GI 8,
3-4 tbs. olive oil: 160 calories,
2 tbs. lime (or apple cider vinegar): 0 calories,
1 pinch of himalayan salt: 0 calories,
1 pich of freshly ground mixed peppercorn: 0 calories;
Total caloric content: 435 calories; Calories per serving: 109 calories
Preparation: Clean the papaya and peppers, remove all the seeds. Half of papaya will be cut into small cubes, and half will be made like a paste with a blender. Chop finely the onion, chives, peppers. For people who prefer traditional cooking, heat the oil, then add the onion, peppers and the cubes of papaya in this oil and heat until onion looks like glass. Then mix well with the rest of the ingredients. Add fresh chives on top. For raw vegans, just mix all the ingredients very well.
Health benefits: Papaya is very low in saturated fats, cholesterol, sodium, and rich in vitamins A and folate, highly rich in vitamin C, enzymes (papayn, chymopapayn) and potassium. It also has vitamins E, D, K, thiamin, riboflavin, niacin, vitamin B6 and pantothenic acid. It has 76 mg omega-3 fatty acids and 18 mg omega-6 fatty acids. It provides amino-acids as well (protein building blocks, total protein content 5% DV): Trp (tryptophan), Lys (lysine), Thr (threonine), Iso (isoleucine), Val (valine), His (histidine). It is also rich in fiber (which gives it a high fullness or satiety factor of 4) and various minerals (Ca, Fe, Mg, P, K, Zn, Co, Se). The enzymatic content make it a digestive aid (prevents bloating and indigestion) and a highly anti-inflammatory food. It is an immune-stimulant and being rich in antioxidants prevents cholesterol related problems like cardiovascular disease, stroke, ischemia and it was found useful in cancer treatment. It also equilibrates the gut flora and destroys intestinal parasites. Cool facts about papaya: it promotes milk secretion in lactating women and it is a natural breast enhancer (through its consumption)! Yellow pepper is highly rich in vitamin C and it has 4% DV protein content, no fats and has vitamins A, thiamin, riboflavin, niacin, vitamin B6, folate, pantothetic acid. It contains various minerals (Ca, Mg, Fe, K, Zn, Co, Mn, Se). It is high in fiber (satiety factor of 4.5). It is very rich in antioxidants and thus it has beneficial effects on cancer, cardiovascular, cholesterol related diseases. Olive oil: please see health benefits detailed in my previous article Complex salad with exotic spices. Cayenne pepper, Lime and Onions: please health benefits detailed in my previous article Fresh Guacamole.
Overall this sauce is extremely rich in vitamin C and by eating it we will benefit from all its wonderful curative qualities. One great health benefit is for kidney disease, when calcifications are present, as vitamin C dissolves them. For other benefits, please see my previous article Vitamin C and arterial plaque formation.
Caution: pregnant women should not consume any products with papaya, as it was linked to uterine bleeding and miscarriage risk. Also people who are taking the anti-coagulant Coumadin (Warfarin) should pay attention as papaya has 10% DV vitamin K and 313% DV vitamin C and yellow pepper is highly rich in vitamin C (569% DV). Also it can be harmful when some digestive problems are present, like gastritis and ulcers.
GI = glycemic index, DV = daily value for one serving, maximum satiety (fullness factor): 5