We hope you enjoy these Cut The Crap Costa Rica Kitchen Recipes and information on local fruits and vegetables. We have provided descriptions and nutrition information for produce that is common in Costa Rica and other Central American countries. These foods are generally grown in-country which reduces their costs.
Although we are not nutrition experts or doctors, we have consulted these experts and have used our own experience to form the basis for the health benefits of most dishes. The majority of recipes and foods are healthy choices; however, we have added a few "not so healthy" choices to satisfy those occasional cravings.
Costa Rica Kitchen Recipes, try something new. Remove things you don't need. Cook what is local. And, stay in budget.
Watermelon – SandiaBy Steve PageIt is composed of approximately 92% water, and is a good source of Vitamin A, C, and B6. You can find it throughout Central America and can be bought in most stores year-round in Costa Rica. We love to buy watermelon - sandia from fruit stands and the back of local farmers’ trucks and (read more...)Chayote – Mirliton SquashBy Steve PageChayote Mirliton Squash is a fruit even though it tastes like vegetables. Chayote is a very common vegetable in typical Costa Rican cuisine. It can be found in many variations of casado, as a side in one form or another. You will often see it as a basic vegetable side, mixed in salads, or even made into a pickled relish. Chayote can be used in soups or other dishes to add nutrients and substance and is very versatile.
Chayote - mirliton squash, however, does not offer a whole lot when it comes to flavor. It does not taste bad by any means, but rather has a very subtle flavor. Use chayote - mirliton squash to help dilute over-spiced dishes, or as a filler that will not overpower other ingredients.
Chayote - boasts great health benefits. Since it doesn’t contain cholesterol or unhealthy fats, it is often recommended for controlling cholesterol levels and weight loss. In addition, chayote is a great source of vitamin C, dietary fiber, potassium, magnesium, phosphorus, and choline.
Health benefits of Chayote - Mirliton Squash include:
1. Digestive Health - due to the high fiber content.
2. Aids Weight Loss - with high water content only 38.6 calories and 0.1 grams of fat.
3. Helps Preserve Female Fertility - through an abundant amount of folate.
4. Helps Prevent Cancer - with antioxidant that helps fight free radicals.
5. Maintain A Healthy Metabolism - with the trace mineral potassium.
6. Improve Immune System - through the trace mineral zinc.
7. Helps Develop Strong Bones- with calcium, phosphorus, and magnesium.Yuca – CassavaBy Steve PageYuca, also known as cassava is a root that is very common throughout Central America. Traditional Costa Rican plates offer yuca as a fried side. In addition, yuca is used in soups and can be mashed. The supermercados (grocery stores) stock yuca chips that are crispy and delicious as well. Yuca prepared as fries and chips are our favorite. They are a great snack while watching the game and compliment bar-b-que perfectly.
The yuca root produces several other products. Cassava flour is one great gluten, grain, and nut free option. Many celiacs and people with nut allergies use cassava flour to prepare their meals. You may not know this but, another product of yuca is tapioca. By drying the yuca into a powdery (or pearly) extract you create tapioca. That's right, the tapioca pudding comes from yuca. There are several ways to consume this amazing root.
Yuca - Cassava ranks third as the largest source of food carbohydrates in the tropics. People in these regions only eat more of the carbohydrates rice and maize (corn). Yuca has the ability to withstand difficult growing conditions, in fact, it's one of the most drought-tolerant crops. Because it is local to Costa Rica, yuca is a great ingredient to stay within budget while adding some great nutrients as well. We make sure to stock a couple of pieces in our kitchen.
Note: Processing yuca by peeling, chopping, and cooking it will significantly reduce its nutrition value. Powdered forms of yuca like tapioca have very limited nutritional value.
Health Benefits of Yuca - Cassava include:
1. Boosts Immunity – Yuca is nutrient dense and has a high Vitamin C concentration, so it may help boost immunity.
2. Helps Protect The Skin – Yuca may help protect the skin because it aids in the production of collagen and helps with skin elasticity. It also contains Vitamin C and antioxidants, which are also beneficial to the skin.
3. Helps With Arthritis Symptoms – Yuca contains anti-inflammatory properties, as well as manganese, which help ease arthritis symptoms.
Camote – Sweet PotatoesBy Steve PageCamote - Sweet Potatoes are a starchy vegetable, native to Costa Rica and Central America. Since they are readily available locally, they are extremely affordable food. As a result of being roots by nature, camote - sweet potatoes easily absorb nutrients in the earth. Some nutrients found in sweet potatoes include vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. They are also high in fiber. Not only are camote - sweet potatoes high in vitamins, but they taste great too.
We enjoy making camote chips, mashed sweet potatoes, and adding them to soups. However, the easiest way to prepare camote as a side is to toss it in the electric pressure cooker. Once they are cooked, you can eat them as is or simply mash them.
Health benefits of Camote - Sweet Potatoes include:
1. Strengthens Immune System- through high levels of vitamins A and C.
2. Promotes Skin and Bone Health- as a result of being high in manganese, which helps build collagen.
3. Protects Against Aging and Disease- due to Vitamins A and C functioning as antioxidants that help protect cells.
4. Helps Reduce the Risk of Obesity, Type 2 Diabetes, Heart Disease, and Cancer– with high amounts of anti-inflammatory compounds.
5. Helps Control Sugar and Insulin Spikes - because the high fiber content makes them a slow-burning starch.
6. Helps Lower Blood Pressure – as a result of being high in potassium, which helps regulate heart rhythm.
7. Helps Promote Weight Loss– by containing resistant starch, a filling, fiber-like substance that your body doesn’t digest and absorb.
Chile Lime Chayote – Instant PotBy Nikki PageIf you are looking for an affordable side for any dish, give this Chile Lime Chayote a try. Prepared in an instant pot, it is easy to make and tastes great. Since chayote is a local vegetable it is a cheap way to fill your family's stomachs. The chili spice gives a zesty flavor to the
(read more...)Mamón Chino – RambutanBy Steve PageWould you eat that weird looking fruit? We would! Mamón Chinos are DELICIOUS!
Mamón Chinos are also known as Rambutan. These red hairy treats are the perfect snack for a day at the beach, or to throw in your backpack for a hike in the jungle. (read more...)PineappleBy Steve PageCosta Rica has the sweetest and best-tasting pineapple that we have ever eaten! This amazing fruit is so juicy and delicious that it makes the perfect refreshing snack on a hot day. We make it a point to keep cut pineapple in our refrigerator, so we have it ready to eat. Pineapple is (read more...)Coconut MeatBy Steve PagePeople frequently get coconuts or pipas on the beach to drink the water but then throw the rest away. Unfortunately, they are missing some of the best parts of the coconut, the meat. Coconut meat is packed with a ton of nutrients and healthy fats.
This tropical delight is high in ascorbic acid, B vitamins, and proteins. In addition, it helps to restore oxidative tissue damage and is a source of healthy fats, proteins, and various vitamins and minerals. Coconut meat contains 17 amino acids out of the 20 amino acids needed for optimal protein formation–meaning it is great for building muscle mass. Do some research and soon you will see that the water is just the icing on the cake.
The easiest way to access the meat in the coconut is with a machete or large knife. A few solid whacks and you'll soon be looking into the white bliss of tasty nutrition. Use a spoon to easily separate the meat from the shell. Then you can easily use a knife to cut the coconut into bite-size pieces.
We generally eat coconut meat raw. We have tried toasting it and baking it too, but usually, we don't want to wait to cook it. It is great to eat it fresh right out of the shell.
Health benefits of Coconut Meat:
1. Medium Chain Fatty Acids - are broken down much faster than long chain fatty acids.
2. Does Not Contribute To High Cholesterol - unlike long chain fatty acids do.
3. Boosts the Immune System - through antioxidants and the trace mineral manganese.
4. Reduces Inflammation - due to antioxidants.
5. Healthy Digestion - due to high fiber content.
6. Supports the Nervous Systems - from high amounts of trace mineral manganese.
7. Promotes Heart and Cell Health - with minerals potassium and copper.MangoBy Steve PageMangoes are a great snack and a perfect addition to fruit salads, smoothies, and desserts. This tropical fruit is packed with nutrients and has a delicious flavor. The bright yellow meat brings vibrancy to any plate. Its sweet tropical taste always brings thoughts of warm sunshine and (read more...)
