It sounds like (and looks like!) something out of a fairy tale—dragon fruit, a lesser-known but wildly nutritious fruit with a thick pink skin covered in sharp spikes like the mythical beast it’s named after. Formally known as pitahaya, this unusual fruit is related botanically to cacti and hails from its native regions of Mexico and Central America; however, it’s most commonly grown today in India and other southeast parts of Asia, as well as the Caribbean, Australia, and other warm climates.
When you cut through the thick rind of dragon fruit, you’ll find the inside flesh is either red or white with tiny black seeds. This inner fruit has a sweet, refreshing taste with a little bit of crunch, similar to that of a pear. Because of its high water content and its sweetness, dragon fruit has earned status as a popular addition to drinks and smoothies—but there are plenty of other ways to enjoy it, particularly as an addition to salads.
Its vibrant color indicates dragon fruit has plenty of nutrients, including antioxidants to fight free radicals in your body and stave off disease and aging. The two most prominent antioxidants are carotenoids, which may reduce your cancer risk, and lycopene, which is good for a healthy heart. Dragon fruit is also high in electrolytes like potassium, calcium, and magnesium, all of which can help you maintain proper fluid balance on hot summer days when you’re sweating a lot.
Finally, you can count on dragon fruit to be a healthy source of prebiotics, which are necessary for maintaining good bacterial balance in your digestive tract and improving digestion.
Because dragon fruit starts to spoil very quickly as soon as it is cut open, you ideally don’t want to prep it until you’re ready to eat it. However, if you do cut into dragon fruit and have a lot left over, you can always put it into an airtight container and store it in your crisper drawer between 45 and 50 degrees for up to three days. If you wish to keep dragon fruit for longer, you can transfer it to your freezer for up to three months.
While dragon fruit will always be most popular as an addition to fruit salads or as part of a yogurt parfait (try it drizzled with honey), you can also get creative in the ways you use dragon fruit in your kitchen. Here are some ideas:
Grilled Dragon Fruit and Pineapple Rice
- 2 cups brown or wild rice
- 1 large pineapple
- 2 large dragon fruit
- 1 can (13.5 ounces) unsweetened coconut milk
- 1/2 cup sweetened coconut flakes
- 1 teaspoon red chili powder
- 2 tablespoons olive oil
- 2 teaspoons garlic
- 1 teaspoon fresh ginger, minced
- 2 tablespoons lime juice
Cut pineapple and dragon fruit into 1-inch cubes and toss with olive oil. Sprinkle with red chili powder and grill for about 10 minutes, turning halfway through. Set coconut milk in a saucepan over medium heat. Bring to a boil, then reduce to low heat. Add the rice and cover, allowing to cook for approximately 45 minutes. Remove lid from saucepan and stir in garlic, ginger, lime juice, and coconut flakes. Serve rice topped with grilled dragon fruit and pineapple. Add extra coconut flakes on top if desired.
Dragon Fruit Smoothie
- 1 large dragon fruit, peeled and chopped
- 1/2 cup frozen strawberries
- 1 large overripe banana, peeled and frozen
- 1/2 cup almond milk
- 2 teaspoons honey
- Vanilla-flavored protein powder (if desired)
In a high-powered blender, add dragon fruit, frozen strawberries, banana, almond milk, and honey. Process until smooth, adding more almond milk or water if necessary. Add protein powder last, then blend for a few more minutes to combine well. Serve with chopped nuts or granola crumbles on top.
Shrimp Salad with Dragon Fruit
- 2 medium-large dragon fruits
- 2 dozen large shrimp, boiled and chilled, diced
- 2 avocados, diced
- 1/2 cup olive oil
- 2 tablespoons lime juice
- 1 teaspoon honey
- 2 tablespoons apple cider vinegar
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1/4 cup shredded mint
Remove the peel from the dragon fruit with a knife and chop into half-inch cubes. Combine olive oil, honey, apple cider vinegar, mint, salt, and pepper in a small bowl. Whisk until smooth. In a large bowl, combine the diced avocado, the shrimp, and the dragon fruit. Drizzle with dressing. Serve on toast or in small cups as an appetizer.
