(Pandanus conoideus) or Marita as it's called in Papua New Guinea, is a red fruit filled with many health benefits. It is delicious and is enjoyed by many families in rural villages. For some, Marita is very special and valuable in occasions like Bride Price and family gatherings. For some it is just a daily diet. When family gather to contribute for a bride price payment, Marita is among the foods contributed, in large quantity. When visitors come to your house, Marita is given as a show of appreciation and friendship. It can be cooked and shared together or as a take home gift. Different provinces have various ways of preparing Marita. Basically it is splitted into half and the inside white flesh is removed and the seeds are boiled in a pot wrapped in breadfruit leaves or bush fern. They can be eaten with sweet potatoes. Some people believe that the taste and flavor depends on the quality of the soil in which it is planted.
Below are some of the health benefits of Marita and the functions of vitamins and minerals found to help keep our bodies healthy.
Nutritional value of Marita:
Marita or red fruit contains a lot of Vitamins and Minerals such as Vitamin C, Vitamin E, thiamin and Folate. Marita also contains Omega 3, Omega 6 fatty acids, Dietary fiber, sodium and potassium. Apart from this, Marita also contains minerals like Calcium, Magnesium, iron, zinc copper and manganese.
Vitamins and minerals
Vitamins and minerals are important nutrients our body needs to develop and function properly. Some known vitamins are Vitamin A,C,D,E and K. Some important minerals found in Marita are sodium, magnesium and potassium.
Benefits of Vitamin C:
Vitamin C has a positive effect on skin and immune system. It is a powerful antioxidants that help protect your immune system against free radicals. It is believed that if you consume Marita daily, your hair and skin will glow.
Benefits of Vitamin A:
Vitamin A is important for eye sight. It helps protect your eye from night blindness, assist with reproduction and overall protection of your immune system. It also helps your organs like heart, liver and Kidney function properly.
Benefits of Vitamin D:
Vitamin D promotes healthy bones and teeth, It support the nervous system, supports lung function and regulate insulin levels.
Benefits of Vitamin E:
Vitamin E are vital for immune system also and a powerful antioxidant. Vitamin E protects your cells from damage and may slow the aging process.
Benefits of Vitamin K:
Vitamin K makes protein for healthy bones and normal blood clotting. Excessive bleeding is a sign of vitamin K deficiency.
Functions of Sodium and Potassium:
Sodium and potassium help body function normally. They are essential in maintain the balance of water in and around your cells. If there are too much sodium in your body, it can cause high blood pressure. Consumption of sodium and potassium should be balanced. Potassium is found in vegetables leafy greens, bananas and dairy products.
Steps to preparing a Marita Dish:
1. Cut the Marita into half and split into pieces.
2. Remove the white meat inside.
3. Dry the fruit directly under the sun for an hour or two.
4. Prepare a deep pot by placing few breadfruit and bush fern at the base of the pot.
5. Place the Marita inside the pot and cover with fern and breadfruit leaves.
6. Pour water into the pot depending on the size of the pot and the amount of Marita it contains.
7. Place some more leafy greens on the top as cover and place the lid over it. Boil on an open fire for an hour.
8. When cooked, drain the water and separate the leafy greens from the fruit.
9. Leave in pot to cool off for about 20mins.
10. Prepare your sweet potatoes and boil in a separate pot.
11. Cut some nice clean big banana leaves and heat them over the fire.
12. Place a set of bilums to make a shallow hole. You can use a deep bowl big enough for mixing purposes.
13. Place the heated banana leaves over the shallow hole and bend to shape as a dish.
14. Place the Marita one at a time into the fold and separate the seeds from the meat.
15. Mix the seeds with both hands to extract the oil and the sauce.
16. Continue mixing and squeezing for
5 to 10 minutes and as you do add a half cup water bit by bit into the mix.
17. Mixing and squeezing should continue until you see the oil all over the seeds and the
red sauce at the bottom of the leaves.
18. Place the squeezed waste seed on a separate dish.
19. Add some Maggie cubes to taste and mix again.
20. When done, fold the banana leaves over and tie with a rope to cover.
21. By then your sweet potatoes are cooked and served on a dish.
22. Prepare your parsley, ginger and Maggi cubes in a dish.
23. When everything is ready, gather as a family and enjoy the delicious Marita dish.
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Myrosesdiary.
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