Cape gooseberry: A small fruit packed with big benefits

The cape gooseberry is a fruit that embellishes plates and offers health benefits that might surprise even the biggest skeptics. At the same time, it may look like a decoration, its nutritional value surpasses many popular supplements. Get to know this extraordinary fruit better and discover why it’s worth including in your diet.

Have you ever encountered a small orange fruit hidden in a delicate, papery husk on your plate? That's the cape gooseberry, also known as the golden berry of the Incas or Brazilian raisins. Although it originates from South America, it is now cultivated worldwide—from the Caribbean and Australia to Europe, where it often serves as an ornamental plant.

The most popular edible species is the Peruvian groundcherry (Physalis peruviana L.), cherished for its taste and medicinal properties. Its fruits are orange, with flesh reminiscent of tomatoes. Some compare the taste to gooseberries, and others to kiwi or bitter orange.

The Cape Gooseberry is a treasure trove of health. It contains vitamins A, C, and B-group vitamins, along with valuable compounds such as carotenoids, polyphenols, phytosterols, pectins, iron, and phosphorus. These ingredients allow the Cape Gooseberry to act as a natural health booster.

Improvement of vision and protection against free radicals

With its high content of vitamin A and antioxidants, the cape gooseberry supports eye health. Regular consumption can help protect the retina and improve vision, making it a natural alternative to supplements.

Support for the circulatory system and immunity

Compounds in cape gooseberry, such as phytosterols and polyphenols, strengthen blood vessels, lower LDL cholesterol ("bad" cholesterol), and help purify the blood. Additionally, vitamin C boosts immunity, which is especially important during the fall and winter.

Diuretic and calming effect

Cape gooseberry is also recommended for urinary system issues as it has a diuretic effect and helps cleanse the body. It contains compounds with calming effects that help reduce stress and improve well-being.

Low-calorie snack

Fresh cape gooseberries are an ideal choice for those watching their figure—they have only 23 kcal per 100 grams. The dried version, though higher in calories (136 kcal in 100 grams), still represents a healthier alternative to sweets.

Cape gooseberries are versatile in the kitchen. They work well both raw and in various dishes—from desserts to main courses. Here are some ideas for using them in the kitchen:

1. Cape gooseberry salsa

Finely dice a cup of fresh cape gooseberries, add chopped red onion, green bell pepper, and a few cilantro leaves. Drizzle with lime juice, and season with salt and pepper. This salsa pairs perfectly with grilled meats and fish.

2. Cape gooseberry salad

Mix cape gooseberries with green peas, cherry tomatoes, black olives, and pieces of goat 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 appetizer.

Cape gooseberries – fruits that deserve attention

While cape gooseberries have many advantages, it's important to remember a few rules for consuming them. First and foremost, 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 quickly.

The Cape Gooseberry not only decorates plates but also offers unique taste sensations and many health benefits. Its unusual flavour and nutritional value make it worth including in your daily diet—especially if you aim to improve vision and support overall health. So, enjoy them by the handful and savour nature's bounties!