Goumi
Elaeagnus multifloraClinical Encyclopedia
Goumi provides 70 kcal, 1g 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.
Goumi is a nutrient-rich fruit known for its sweet-tart flavor and high antioxidant content. It is often used in traditional medicine for its potential health benefits.
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
Goumi can be eaten raw, added to smoothies, or used in jams and jellies. It's best to wash thoroughly before consumption.
Smart Selection & Storage
Choose goumi that are plump and firm with a vibrant color. Avoid any that are shriveled or have blemishes.
Store goumi in the refrigerator in a breathable container to keep them fresh for longer.
Myths vs Realities
Healthy Recipes
Goumi Berry Smoothie Bowl
This refreshing smoothie bowl combines the tartness of goumi berries with creamy banana and a touch of almond milk, topped with granola and seeds for a nutritious breakfast.
- 1 cup goumi berries
- 1 ripe banana
- 1/2 cup almond milk
- 1/4 cup granola
- 1 tablespoon chia seeds
- 1. Blend the goumi berries, banana, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and top with granola and chia seeds.
- 3. Serve immediately and enjoy a healthy start to your day.
Goumi and Quinoa Salad
A vibrant salad featuring goumi berries, protein-packed quinoa, and a zesty lemon vinaigrette, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1/2 cup goumi berries
- 1/4 cup diced cucumber
- 1/4 cup cherry tomatoes
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1. In a large bowl, combine the cooked quinoa, goumi berries, cucumber, and cherry tomatoes.
- 2. In a small bowl, whisk together olive oil and lemon juice, then pour over the salad.
- 3. Toss gently to combine and serve chilled.
Goumi Chia Seed Pudding
This creamy chia seed pudding is infused with goumi berry puree, making it a delicious and nutritious dessert or snack.
- 1/2 cup goumi berries
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1 tablespoon honey
- 1. Blend the goumi berries until smooth and mix with coconut milk and honey.
- 2. Stir in the chia seeds and let sit for at least 4 hours or overnight in the fridge.
- 3. Serve chilled, garnished with extra goumi berries.
Goumi-Infused Oatmeal
Start your day with a warm bowl of oatmeal topped with goumi berries, nuts, and a drizzle of maple syrup for a wholesome breakfast.
- 1 cup rolled oats
- 2 cups water or almond milk
- 1/2 cup goumi berries
- 1/4 cup chopped nuts
- 1 tablespoon maple syrup
- 1. Cook the oats in water or almond milk according to package instructions.
- 2. Once cooked, stir in goumi berries and let them warm through.
- 3. Top with chopped nuts and a drizzle of maple syrup before serving.
Goumi and Spinach Smoothie
This nutrient-packed smoothie combines fresh spinach and goumi berries for a deliciously healthy drink that boosts your energy.
- 1 cup fresh spinach
- 1/2 cup goumi berries
- 1 banana
- 1 cup coconut water
- 1. Blend the spinach, goumi berries, banana, and coconut water until smooth.
- 2. Pour into a glass and enjoy immediately for maximum freshness.
- 3. Optionally, garnish with a few whole goumi berries on top.
Goumi Salsa
A unique twist on traditional salsa, this goumi salsa is perfect for serving with grilled fish or chicken, adding a burst of flavor and nutrition.
- 1 cup goumi berries
- 1/2 cup diced red onion
- 1/2 cup diced tomatoes
- 1 jalapeño (seeded and minced)
- 2 tablespoons lime juice
- 1. In a bowl, combine goumi berries, red onion, tomatoes, and jalapeño.
- 2. Drizzle with lime juice and mix well.
- 3. Let sit for 15 minutes to allow flavors to meld before serving.
Goumi Energy Bites
These no-bake energy bites are packed with goumi berries, oats, and nut butter, making them a perfect snack for a quick energy boost.
- 1 cup rolled oats
- 1/2 cup goumi berries
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup flaxseeds
- 1. In a bowl, mix all ingredients until well combined.
- 2. Roll the mixture into small balls and place on a baking sheet.
- 3. Refrigerate for at least 30 minutes before serving.
Goumi Glazed Grilled Chicken
Juicy grilled chicken thighs are marinated in a sweet and tangy goumi glaze, creating a flavorful and healthy main dish.
- 4 chicken thighs
- 1/2 cup goumi berries
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 tablespoon olive oil
- 1. Blend goumi berries, soy sauce, honey, and olive oil to create the marinade.
- 2. Marinate the chicken thighs for at least 1 hour in the refrigerator.
- 3. Grill the chicken on medium heat until cooked through, basting with the marinade.
Goumi Fruit Salad
A colorful fruit salad featuring goumi berries, citrus fruits, and a hint of mint, perfect for a refreshing dessert or side dish.
- 1 cup goumi berries
- 1 orange (peeled and segmented)
- 1 cup diced pineapple
- 1/2 cup mint leaves
- 1 tablespoon lime juice
- 1. In a large bowl, combine goumi berries, orange segments, and diced pineapple.
- 2. Chop the mint leaves and add them to the fruit mixture.
- 3. Drizzle with lime juice and toss gently before serving.
Goumi Yogurt Parfait
Layered with creamy yogurt, crunchy granola, and sweet goumi berries, this parfait is a delightful way to enjoy a healthy breakfast or snack.
- 1 cup Greek yogurt
- 1/2 cup goumi berries
- 1/4 cup granola
- 1 tablespoon honey
- 1. In a glass, layer Greek yogurt, goumi berries, and granola.
- 2. Drizzle with honey between layers for added sweetness.
- 3. Repeat layers until the glass is full and serve immediately.
Frequently Asked Questions (FAQ)
What are the health benefits of goumi?
Goumi is rich in antioxidants, vitamins, and minerals, which can support immune health, digestion, and heart health.
How can I incorporate goumi into my diet?
You can eat goumi raw, add it to smoothies, or use it in desserts and jams.
Is goumi safe for everyone to eat?
While goumi is generally safe, those with allergies to similar fruits should exercise caution.
How should goumi be stored?
Store goumi in the refrigerator to maintain freshness, ideally in a breathable container.
Can goumi be frozen?
Yes, goumi can be frozen for later use; wash and dry them before freezing.
What is the glycemic index of goumi?
Goumi has a low glycemic index of 25, making it a suitable option for those managing blood sugar levels.
Are there any side effects of eating goumi?
In moderation, goumi is safe; however, excessive consumption may lead to digestive issues.
Where can I buy goumi?
Goumi can be found in specialty grocery stores, farmers' markets, or online.