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.
Fruit SaladBy Nikki PageFruit salad is a great snack and side! Why not make a large batch, for a quick grab out of the refrigerator? This way you can have a healthy, quick snack, or an instant side to any dish, and it’s a great way to add color and sweetness. Most people don’t eat the daily recommended amount of fruit and often opt for other unhealthy snacks. However, if you have fruit salad already prepared, odds are you will eat more fruit.
When preparing meals, most people focus primarily on the main course. By having pre-prepped food options such as fruit salad, makes it easy to provide healthy snacks and sides. Fruit is natures candy and often cures a sweet tooth craving. It is also a much better option than candy or other sugary snacks. Additionally, fruit provides a sweet contrast to the main course and other salty or spicy sides.
Fruit Salad works well for breakfast, as well. It is packed full of vitamins and minerals and provides a boost of energy to start the day. Moreover, fruit beautifully compliments a morning cup of coffee.
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.Fried SpaghettiBy Nikki PageIf you are looking for a light meal that really hits the spot, make sure you try this Fried Spaghetti. It works great for a quick easy dinner or lunch. It is also a great alternative to standard boiled noodles with sauces. The fried spaghetti noodles offer a different texture and the fresh tomatoes and onions top it off nicely, to complete the dish. Black Beans – Electric Pressure CookerBy Steve PageBlack beans are a staple in the Costa Rican diet. You will find black beans as a side of some casados and breakfast plates as an alternative to red beans. They can also be used in place of red beans for gallo pinto, a signature dish of Costa Rica. Black beans that have been refried and mashed are often found as a dip for patacones and are also known as tostones.
Black beans are very versatile and can be used to make a variety of dishes. Soups, dips, sides, and even gluten-free brownies can be made from this bean. Also, black beans are packed full of several vitamins and minerals that have medicinal properties for your body. Therefore, black beans should be a staple in your diet as a result of their versatility and health benefit.
Some health benefits associated with black beans include:
1. Maintaining Healthy Bones- from iron, phosphorus, calcium, magnesium, manganese, copper, and zinc.
2. Lowering Blood Pressure - with low sodium and contain potassium, calcium, and magnesium.
3. Warding Off Heart Disease - due to fiber, potassium, folate, vitamin B6, and phytonutrient, and no cholesterol.
4. Preventing Cancer- from Selenium, Saponins, folate, and fiber.
5. Managing Diabetes- with high-fiber.
6. Healthy Digestion- as a result of the high-fiber.
7. Weight Loss- due to the high-fiber.
Red Beans – Electric Pressure CookerBy Steve PageBlack beans are a staple in the Costa Rican diet. You will find black beans as a side of some Red beans are a staple in the Costa Rican diet. You will find red beans as a side of some casados and breakfast plates, as an alternative to black beans. Red beans can also be used in gallo pinto (read more...)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...)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...)Slaw 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.
