Cape gooseberry: Nature's hidden powerhouse for health

Not only does the cape gooseberry embellish dishes, but it also offers health advantages that may astonish even the most sceptical. While it might first look like a mere garnish, its nutritional value surpasses many commonly used supplements. Discover more about this remarkable fruit and why it's worth adding to your diet.

Have you ever come across a small, orange fruit encased in a delicate, papery husk on your plate? That’s the cape gooseberry, the golden berry of the Incas or Brazilian raisins. Though it originates from South America, it is cultivated almost globally – from the Caribbean and Australia to Europe, where it often serves as an ornamental plant.

The Peruvian groundcherry (Physalis peruviana L.) is the most widely enjoyed species, esteemed for its taste and medicinal properties. Its fruits boast an orange hue, flesh reminiscent of tomatoes, and a flavour compared by some to gooseberries, others to kiwi or even bitter orange.

The Cape Gooseberry is truly a treasure trove of health. It contains vitamins A, C, and B, as well as beneficial compounds such as carotenoids, polyphenols, phytosterols, pectins, iron, and phosphorus. These ingredients make the Cape Gooseberry act upon the body like a natural remedy.

Improvement of vision and protection against free radicals

Thanks to its high content of vitamin A and antioxidants, the cape gooseberry supports eye health. Regularly consuming these fruits can help protect the retina and improve vision, providing a natural alternative to supplements.

Support for the circulatory system and immunity

Compounds in cape gooseberries, such as phytosterols and polyphenols, fortify blood vessels, reduce levels of "bad" cholesterol (LDL), and aid in cleansing the blood. Furthermore, vitamin C enhances immunity, which is particularly vital during the autumn and winter months.

Diuretic and calming effect

Cape gooseberry is also recommended for urinary system issues because it acts as a diuretic and helps cleanse the body. It also contains compounds with calming effects that aid in reducing stress and enhancing well-being.

Low-calorie snack

Fresh cape gooseberry fruits are an excellent choice for those watching their weight – they contain only 23 kcal per 100 g (approximately 10 kcal per 3½ oz). The dried version, though more calorific (about 136 kcal in 100 g or roughly 62 kcal per 3½ oz), remains a healthier alternative to sweets.

Cape gooseberry is a versatile fruit in the kitchen. It is delightful, both raw and in various dishes – from desserts to main courses. Here are a few ideas for incorporating it into your cooking:

1. Cape gooseberry salsa

Finely dice a cup of fresh fruits, add chopped red onion, green bell pepper, and a few coriander leaves. Drizzle with lime juice, season with salt and pepper. This salsa complements grilled meats and fish beautifully.

2. Cape gooseberry salad

Combine cape gooseberry with green peas, cherry tomatoes, black olives, and pieces of goat’s cheese. Drizzle with creamy balsamic vinegar and season to taste. Perfect for a light lunch.

3. Savoury snack with cape gooseberry

Place halved cape gooseberries on slices of ripe tomatoes, season with salt, pepper, and fresh basil. Drizzle with olive oil. A simple yet impressive appetiser.

Cape gooseberry – fruits that deserve attention

Though cape gooseberry boasts many benefits, it’s important to remember a few guidelines when consuming it. Most importantly, avoid unripe fruits, which contain toxic solanine – a compound that can cause nausea or vomiting. Always wash the fruits before eating, and remove their husks just before serving, as they lose freshness rapidly.

The cape gooseberry not only adorns plates but also delivers unique taste sensations and numerous health benefits. Its distinctive taste and nutritional value make it worth incorporating into your daily diet – particularly if you are keen on enhancing vision and supporting overall health. So enjoy them by the handful and savour the bounty that nature offers!