Ube is our featured fruit for this month.
Ube, also known as the African Bush Pear, Safou, Atanga, Nsafu, and Bush Butter Fruit, is a superfood that is gaining popularity in the health and wellness community. This nutrient-rich fruit is packed with vitamins and minerals that have been shown to boost immunity, improve digestion, and promote weight loss.
The Ube is native to Africa and is a pear-shaped fruit with a thick, fleshy skin that is pink in colour, that turns dark purple when ripe.
The Ube is a good source of Vitamin C, which is important for the immune system. The Ube is also a good source of Vitamin A, which is important for vision and skin health. The Ube is also a good source of Potassium, which is important for blood pressure and heart health.
Some of the many health benefits include:
- The Ube is rich in Nutrients
Additional benefits of Ube.
- Protein: 20 grams (g)
- Fats: 48 g
- Dietary fibre: 3 g
- Carbohydrates: 15 g
- Vitamin C: 3 g
- Calcium: 133 milligrams (mg)
- Potassium: 65 mg
- Sodium: 10 mg
- Zinc: 13 mg
- Can help to lower cholesterol levels.
- Can help to improve digestion.
- Can help to boost energy levels.
- Rich in antioxidants
- Can help prevent cancer.
- Can help protect heart health.
- Can protect eye health.
- Can aid healthy digestion.
- Can promote a healthy pregnancy.
- Can promote a healthy skin glow.
- Is delicious and highly versatile
- How to prepare and eat Ube
Ube fruits are best suited for both raw and cooked applications such as boiling or roasting. Typically served as a snack in between meals or mixed with other starchy ingredients for the main dish, Ube fruits have a pulp that is best consumed after heating. When fresh, the fruit is often set in a sealed container and placed in the sun to briefly warm before eating. While eating the fruit fresh can sometimes be an acquired taste, Ube fruit is more commonly consumed lightly boiled in salt water. Once cooked, the flesh becomes soft and tender, the seed can be removed, and the fruit can be stuffed with cooked meats, spices, and vegetables. In Nigeria, the fruits are sold through street vendors boiled or roasted over charcoals, and the smooth pulp is often served with corn for added flavour.
Boiled Ube fruits may also be served with maize, plantains, or cassava to create a filling, main dish. In addition to boiling, Ube fruits can be roasted with herbs and vegetables, or they can be cooked and pureed into a dip and served with crisps and chips.
Ube can be combined with tomatoes, onions, garlic, ginger, parsley, rosemary, sausage, butternut squash, and sweet potatoes.
It is worth noting that Ube is highly perishable and will only keep 1-5 days when stored in a cool and well-ventilated place.