Kumquats...Tasty Little Morsels
Who knew I loved kumquats as much as I do? I certainly didn’t enjoy them as a child, but have grown more fond of them through the years. And this year, well, it’s been the pinnacle of my kumquat enjoyment. I’ve eaten more in the past couple of months than ever (thanks to a dear friend and her tree).
These little oval-like fruits are part of the citrus family. If you’re not familiar with kumquats, when I say little, I mean bite-size - they’re about the size of a grape. Kumquats have a tart and sweet flavor at the same time and apparently, I find that somewhat irresistible. No need to peel them, the peel is the best part. Surprisingly, the peel is sweeter than the juicy flesh, which is quite tart.
Nutritionally, no surprise, kumquats are rich in vitamin C. A mere five kumquats provides just shy of 75% of the recommended daily intake of vitamin C. Looking for fiber, they’re much higher than most fruits – 6.5 grams of dietary fiber in five kumquats. They’re like little fiber pellets, in a good way. Additionally, kumquats provide vitamin A, calcium, and manganese. Kumquats are rich in the protective phytochemicals, flavonoids. Flavonoids are great for the immune system and help activate natural killer (NK) cells. NK cells protect us from infections and have also been shown to destroy tumor cells. These flavonoids in kumquats may even aid in fat cell regulation. Obese mice were fed an isocaloric diet (meaning the same number of calories in each group); one group consumed a high-fat diet for two weeks and the other group consumed a high-fat diet and kumquat extract. The body weight in the high-fat group only increased by 12% whereas the high-fat plus kumquat group reported no change in body weight. And, kumquat extract has been shown to lower fasting blood glucose levels, total cholesterol, LDL-cholesterol, and triglycerides. Limonene is an essential oil, found in the kumquat (and other citrus) peel. This anticancer compound may be significant in targeting various cell-signaling pathways critically involved in the initiation, growth, and chemoresistance of cancer cells. Furthermore, there are several studies demonstrating the neuroprotective role of limonene in neurodegenerative diseases, including Alzheimer's disease, multiple sclerosis, epilepsy, anxiety, and stroke.
I’ve seen various recipes for preserved or candied kumquats. They may be amazing, I just never get further than washing them and popping them directly into my mouth. You could also use kumquats sliced into salads, baked into foods, or sliced and steeped in boiling water for tea. If you have a must-try kumquat recipe that you would like to share, please message me.
Opt for organic, bright, plump kumquats and store them at room temperature.
Wishing you all a happy and fruitful Spring.
Be well,
Natalie