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.
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...)Melon – CantaloupeBy Steve PageCantaloupe melon is very common in Costa Rica and is often used in fruit salad and smoothies. Cantaloupe makes a very affordable breakfast, or snack at just $0.25 per cup. Cantaloupe is a great alternative to crackers or chips, which have more calories and fats.
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Apples – ManzanasBy Steve PageApples also referred to as Manzana in Spanish, can be found throughout Costa Rica. Depending on the time of year, you can find apples that have been grown in Costa Rica. However, most of the apples I seem to buy have been imported. They remind me of the apples I buy in Colorado. They are crispy and juicy and come in a variety of different colors from green, red, and yellows with hints of orange. You can find them in most of the stores, trucks along the sides of the road, and farmers markets.
Here is what Certified Health Coach Barbara Rodgers has to says about apples in her Bestselling book "Wholey Cow A Simple Guide To Eating And Living."
"The apple is considered to be one of the healthier foods available. Apples are rich in vitamin C and contain a fair amount of fiber. They have other healthful benefits and nutrients, like magnesium, vitamin B-6, iron, vitamin A and calcium. When you compare this to apple sauce, a processed version of an apple, you might find the content of vitamin C to be about the same or maybe higher, but the fiber content is lower. Other nutrients originally present in the apple might be missing.
The apple sauce might contain added ingredients, such as high fructose corn syrup or another sweetener. This depends on the brand you are looking at, but have you ever wondered why the processed version has more ingredients? Obviously, a certain amount of ingredients are added to obtain a longer shelf life. Others may be added to make the product look a certain way. The bottom line is you should examine what you eat. The next time you are out grocery shopping, take a hard look at the food you are selecting.
Perhaps you will make better choices if you open your eyes wider?"
Get your free sample of "Wholey Cow A Simple Guide To Eating And Living"
Bestselling Author Barbare Rodgers
http://bit.ly/2G8tRBp
*Affiliate linkSlaw SaladBy Nikki PageSlaw salad is another common food in Costa Rica. This nutrient-packed dish can either be the main course or a side to add color and crunch to your casado or other dinner plates. Aside from very few specific allergies, Slaw Salad is safe for almost all diets including Vegan and Gluten-free.
Tip: We enjoy adding a dash or two of hot sauce to add a bit of spice. We especially enjoy the Mango Hot Sauce from Jala-peños restaurant in Playa Negra, Costa Rica.Yuca Fries RecipeBy Steve PageHave you ever had Yuca Fries?
Making french fries in Costa Rica is challenging because most potatoes are small. Yuca is a great alternative to the potato. They are a common vegetable throughout Central America making them extremely affordable in Costa Rica. The yuca fries have a slightly different texture and taste than the standard potato variety and we prefer them with many dishes. Seasoned Chili Yuca Fries make a great snack or the perfect bar-b-que side.
These Seasoned Chili Yuca Fries bring a little spice to the standard fry. Since they are baked they use a fraction of the oil making them a healthier option than the traditional deep-fried version. A great side for grill night or a snack while watching the game. Your family is sure to love these savory treats.
Tip: We prefer our Seasoned Chili Yuca Fries to be very crispy so we leave them in the oven a bit longer. If you prefer softer fries add these additional steps:
1. PRIOR TO SEASONING, boil the cut yuca pieces in a pot of water for 10 minutes.
2. Adjust cook time to 15 minutes on each side.Hardboiled EggsBy Steve PageHardboiled eggs are a great snack and also a great topping to salads, sandwiches and more. Eggs offer protein and healthy fats and provide a variety of healthy nutrients for your body. Hardboiled eggs are considered to be a satiating food and therefore help curb cravings and leave you feeling satisfied. Why not add hardboiled eggs to your lunch, serve them as a side, or eat them as a snack for a boost of nutrients and energy?
They are a much better option than reaching for that candy bar or bag of chips. Your body will thank you.
Health benefits of hardboiled eggs include:
1. Don’t Adversely Affect Blood Cholesterol - because your liver simply produces less.
2. Raises HDL (The “Good”) Cholesterol - due to high high-density lipoprotein levels.
3. Builds Cell Membranes - with choline a water-soluble vitamin-like essential nutrient.
4. Helps lower the risk of heart disease. - by changing LDL particles from small, dense to large LDL.
5. Eye health.- due to powerful antioxidants lutein and zeaxanthin.
6. Lower Triglycerides - as a result of Omega-3 fatty acids.
7. Builds tissues and molecules - with a good dose of quality protein and amino acids.
8. Provides a good source of cholesterol for your body.
9. Help You Lose Weight - because of their satiating characteristics from macronutrients.
