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...

  Arroz con gandules (rice and peas) and bistec encebollado (beefsteak and onions) is a very typical dinner in Puerto Rico. Arroz con gandules is also a staple during the Holidays, or in any main event in Puerto Rico. Bistec encebollado is usually cooked and paired up with white rice, bean stew, and some maduros (ripe fried plantains) on the side. All of these can be paired with a slice of ripe avocado, which will have everyone mouth watering over these delicious dinner plates. Puerto Rican foods made with the right ingredients, can be both delicious and part of a well balanced healthy dinner. Healthy Puerto Rican Recipes  HOW TO CHOOSE HEALTHY INGREDIENTS FOR ARROZ CON GANDULES AND BISTEC ENCEBOLLADO - Meat :  Certified organic, or humanely raised from a local farm is best. Second best choice are meats that are labeled grass-fed, and free of antibiotics.  - Fats and oils :  Coconut oil is best for cooking as it is highly resistant to oxidation at high heat. Oli...

First let’s talk about “What is sofrito?” Sofrito is a blend of various vegetables and herbs used in Latin cuisine, especially in Caribbean islands like Puerto Rico and Dominican Republic. Recipes vary from place to place, but primarily consist of onions, garlic, peppers, cilantro, culantro, and tomatoes.  The word sofrito comes from another spanish word “sofrier” which means to stir-fry. Typically the sofrito is stir fried in a bit of oil, before using in a recipe. According to Google’s dictionary sofrito means; a Caribbean and Latin American sauce of tomatoes, onions, peppers, garlic, and herbs. Depending on which part of Latin America, sofrito is made with different ingredients, and used in various ways. Sofrito is added to rice, beans, meats, soups and stews to enhance the flavor of the food.  As a Puerto Rican, I grew up enjoying the aroma and flavors of sofrito as it is a staple in Puerto Rican cuisine. We just can’t cook without it. It is used to marinate meats, used in...