Nutrition Dork

  What is Bacalao? In Puerto Rico, a salted cod fish is known as “Bacalao.” Salted cod is when the cod has been preserved by drying after salting. This process was done to ensure that the fishermen in Portugal and European countries could have the food they needed for many months at sea. It was introduced to the Caribbean islands in the 16th century. [https://en.wikipedia.org/wiki/Dried_and_salted_cod] Bacalao is used in many ways in Puerto Rican dishes. Gazpacho is one of the most popular. However, you will find Bacalao as a stew, like a fritter, and much more in rice. Many generations have used Bacalao, which is considered relatively healthy. This salted cod fish is high in protein, omegas, and healthy fats. Codfish health benefits include; high levels of omega-3 fatty acids, the same type found in oily fish or seafood like salmon, mackerel, and sardines. It’s also one of the few best vitamin D–rich foods. Omega-3 fatty acids and healthy fats are proven to improve j...

  Sofrito is at the base of many different cuisines, with a beautiful combination of fresh herbs and vegetables. Many countries have their own variation of sofrito. You’ll find that countries like France, Italy, and Spain have their version and Latin American countries and the Caribbean islands.  A basic sofrito consists of onions, bell peppers, tomatoes, and garlic cooked lightly in oil. The ingredients vary depending on the country of origin. In Puerto Rico, sofrito includes culantro aka recao, native to the island. Cilantro is also used as it is similar in taste. Although they don’t look alike, culantro is a botanical cousin of cilantro. Most people that cook with sofrito as a base prepare big batches at a time and keep them refrigerated until the next time they cook. Some people choose to buy jarred or frozen sofrito at the store, but it’s best when made at home as you know what is going on in it and have control of the flavors you like.   Here at Healthy Rican , we d...

What are root vegetables “vianda”? Root vegetables or in Spanish referred to as “Vianda” are, as the word says, vegetables that are roots; meaning they grow underground. They are a starchy vegetable like yuca, cassava, yautia, malanga, taro, sweet potatoes, and more. These are the most popular ones in Latin America and Puerto Rico as they are native to the land. Because they grow underground, they absorb a great amount of nutrients from the soil.   ** Yams, beets, parsnips, turnips, rutabagas, carrots, kohlrabi, onions, garlic, celery root (or celeriac), horseradish, daikon, turmeric, jicama, Jerusalem artichokes, radishes, and ginger are also all considered roots.    Some of the health benefits of root vegetables include:  Good source of dietary energy Rich in soluble and insoluble fiber High levels of vitamin A, B & C High levels of minerals and antioxidants Helps boost gut health Lower high levels of blood fats and glucose Reduce risk of type-2 diabetes, hea...