Coco Plum
Chrysobalanus icacoClinical Encyclopedia
Coco Plum provides 60 kcal, 0.5g of protein, 15g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Coco plum is a tropical fruit known for its sweet and tart flavor, rich in vitamins and minerals. It is often enjoyed fresh or used in jams and jellies.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed fresh, can be added to salads or smoothies. Cooking can enhance sweetness for jams.
Smart Selection & Storage
Choose coco plums that are firm and slightly soft to the touch, indicating ripeness. Look for vibrant color without blemishes.
Store in a cool, dry place or refrigerate to maintain freshness. Consume within a week for best flavor.
Myths vs Realities
Healthy Recipes
Coco Plum Smoothie Bowl
A refreshing smoothie bowl packed with the tropical flavors of coco plum, blended with spinach and topped with nuts and seeds for a nutritious breakfast.
- 1 cup fresh coco plums, pitted
- 1 banana, frozen
- 1 cup spinach
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- 1/4 cup granola
- 2 tablespoons sliced almonds
- 1. In a blender, combine coco plums, frozen banana, spinach, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and sprinkle with chia seeds, granola, and sliced almonds.
- 3. Serve immediately and enjoy your healthy breakfast.
Coco Plum Quinoa Salad
A vibrant quinoa salad featuring coco plums, fresh vegetables, and a zesty lime dressing, perfect for a light lunch.
- 1 cup cooked quinoa
- 1 cup diced cucumbers
- 1 cup halved cherry tomatoes
- 1/2 cup diced red onion
- 1 cup fresh coco plums, pitted and chopped
- 2 tablespoons olive oil
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, cucumbers, cherry tomatoes, red onion, and coco plums.
- 2. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Coco Plum Chia Pudding
A creamy and nutritious chia pudding infused with coco plum puree, perfect for a healthy dessert or snack.
- 1/2 cup chia seeds
- 2 cups almond milk
- 1 cup fresh coco plums, pitted
- 2 tablespoons honey or maple syrup
- 1 teaspoon vanilla extract
- 1. In a blender, puree the coco plums until smooth.
- 2. In a bowl, mix chia seeds, almond milk, honey, and vanilla extract until well combined.
- 3. Stir in the coco plum puree, cover, and refrigerate for at least 4 hours or overnight. Serve chilled.
Coco Plum Salsa
A refreshing and zesty salsa made with coco plums, perfect as a topping for grilled fish or chicken.
- 1 cup fresh coco plums, pitted and diced
- 1/2 cup diced red onion
- 1 jalapeño, seeded and minced
- 1/4 cup chopped cilantro
- Juice of 1 lime
- Salt to taste
- 1. In a mixing bowl, combine diced coco plums, red onion, jalapeño, and cilantro.
- 2. Add lime juice and salt, mixing well.
- 3. Let the salsa sit for 15 minutes to allow flavors to meld before serving.
Coco Plum Oatmeal
A hearty oatmeal bowl topped with sweet coco plums and nuts, making for a satisfying and healthy breakfast.
- 1 cup rolled oats
- 2 cups water or almond milk
- 1 cup fresh coco plums, pitted and sliced
- 1/4 cup walnuts, chopped
- 1 tablespoon honey or maple syrup
- Cinnamon to taste
- 1. In a saucepan, bring water or almond milk to a boil and add rolled oats.
- 2. Reduce heat and simmer for about 5 minutes, stirring occasionally.
- 3. Top the oatmeal with sliced coco plums, walnuts, honey, and a sprinkle of cinnamon before serving.
Coco Plum Grilled Chicken
Juicy grilled chicken marinated in a coco plum sauce, offering a sweet and tangy flavor profile that pairs beautifully with vegetables.
- 4 chicken breasts
- 1 cup fresh coco plums, pitted
- 1/4 cup soy sauce
- 2 tablespoons honey
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1. In a blender, puree coco plums, soy sauce, honey, olive oil, and garlic until smooth.
- 2. Marinate chicken breasts in the coco plum sauce for at least 1 hour.
- 3. Grill chicken over medium heat for 6-7 minutes on each side or until cooked through.
Coco Plum Energy Bites
Nutritious energy bites made with coco plums, oats, and nut butter, perfect for a quick snack on the go.
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/2 cup fresh coco plums, pitted and chopped
- 1/4 cup honey
- 1/4 cup shredded coconut
- 1/4 cup dark chocolate chips
- 1. In a mixing bowl, combine oats, almond butter, chopped coco plums, honey, shredded coconut, and chocolate chips.
- 2. Mix until well combined, then refrigerate for 30 minutes.
- 3. Form into bite-sized balls and store in the fridge for a quick snack.
Coco Plum and Spinach Salad
A nutrient-rich salad featuring fresh spinach, coco plums, and a light vinaigrette, ideal for a healthy lunch or dinner.
- 4 cups fresh spinach
- 1 cup fresh coco plums, pitted and halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup walnuts, toasted
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine spinach, coco plums, feta cheese, and walnuts.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Coco Plum Sorbet
A refreshing and naturally sweet sorbet made from pureed coco plums, perfect for a healthy dessert option.
- 2 cups fresh coco plums, pitted
- 1/2 cup coconut water
- 2 tablespoons honey or agave syrup
- Juice of 1 lime
- 1. In a blender, combine coco plums, coconut water, honey, and lime juice until smooth.
- 2. Pour the mixture into a shallow dish and freeze for about 2 hours, stirring every 30 minutes.
- 3. Once fully frozen, scoop into bowls and serve.
Coco Plum Stuffed Avocado
A nutritious avocado half filled with a refreshing coco plum salad, making for a perfect light meal or appetizer.
- 2 ripe avocados, halved and pitted
- 1 cup fresh coco plums, pitted and diced
- 1/4 cup diced red onion
- 1/4 cup chopped cilantro
- Juice of 1 lime
- Salt to taste
- 1. In a bowl, mix diced coco plums, red onion, cilantro, lime juice, and salt.
- 2. Spoon the coco plum mixture into the avocado halves.
- 3. Serve immediately as a healthy appetizer or light meal.
Frequently Asked Questions (FAQ)
What are the health benefits of coco plum?
Coco plum is rich in antioxidants, vitamins, and fiber, promoting overall health and aiding digestion.
How can I incorporate coco plum into my diet?
Coco plum can be eaten fresh, added to smoothies, or used in desserts and jams.
Is coco plum safe for diabetics?
Yes, coco plum has a low glycemic index, making it a suitable option for those managing blood sugar.
What nutrients are found in coco plum?
Coco plum is a good source of vitamin C, potassium, and dietary fiber.
Can coco plum be eaten raw?
Yes, coco plum is delicious when eaten raw and can also be cooked.
How should I store coco plum?
Store coco plums in a cool, dry place or refrigerate to extend freshness.
Are there any side effects of eating coco plum?
In moderation, coco plum is safe; however, excessive consumption may cause digestive issues.
Where can I buy coco plum?
Coco plum can be found in tropical fruit markets or specialty grocery stores.