references
USDA Food Data Central: “Breadfruit, Raw”
mSystems: “American Gut: an Open Platform for Citizen Science Microbiome Research”
Chef Zee Cooks: “Sofrito: The Secret to Hispanic Caribbean Cooking”
My Dominican Kitchen: “Pastelón de Plátano Maduro (Sweet Plantains and Picadillo Casserole)
Food Chemistry: “Bioactive Compounds Present in Mediterranean Sofrito”
The Cultural Dietitian: “Caribbean Market: Dasheen Bush”
Cooking with Ria: “Saheena: Spinach Fritter”
Harvard Medical School: “Key Minerals to Help Control Blood Pressure”
Dominican Cooking: “Mangu (Dominican Mashed Plantains)”
Sofrito Project: “Tostones (Twice-Fried Plantains)”
Food Science & Nutrition: “Nutritional Composition, Quality, and Shelf Stability of Processed Ruspolia Nitidula (Edible Grasshoppers)”
Food and Agriculture Organization: “Edible Insects: Future Prospects for Food and Feed Security”
My Food Data: “Cooked Dandelion Greens”
Food Chemistry: “Bioactive Ingredients of Huitlacoche (Ustilago maydis), a Potential Food Raw Material”
My Food Data: “Acerola Cherries”
Mexican Made Meatless: “Corn Truffle Quesadillas”
National Institutes of Health: “Health Professional Fact Sheet: Vitamin C”
Purdue University: “Culantro: A Much Utilized, Little Understood Herb”
Check Your Food: “Acerola Cherry Salsa”
Plantains make for a sweet snack if you fry them with some coconut oil — or turn them into savory tostones.
Image Credit: Aamulya/iStock/GettyImages
Image Credit: Aamulya/iStock/GettyImages
Breadfruit is related to jackfruit and is popular in tropical climates.
Image Credit: Massimiliano Finzi/Moment/GettyImages
Image Credit: Massimiliano Finzi/Moment/GettyImages
Culantro has a strong flavor, so a little goes a long way.
Image Credit: Narong KHUEANKAEW/iStock/GettyImages
Image Credit: Narong KHUEANKAEW/iStock/GettyImages
Sofrito is also a staple in Mediterranean cooking, says Annamaria Louloudis, RD, a registered dietitian at Culina Health. “A Mediterranean sofrito typically consists of garlic, onion, peppers and tomatoes cooked in olive oil with herbs and spices, like bay leaves.” Research on sofrito suggests that the combination of slow cooking vegetables and using olive oil may enhance the activity of the ingredients’ antioxidants, which could contribute to lower heart disease and cancer risk if enjoyed consistently over time, Louloudis says.
Research on sofrito suggests that the combination of slow cooking vegetables and using olive oil may enhance the activity of the ingredients’ antioxidants, which could contribute to lower heart disease and cancer risk if enjoyed consistently over time, Louloudis says.
You can use eddo leaf just as you would spinach or another leafy green.
Image Credit: skymoon13/iStock/GettyImages
Image Credit: skymoon13/iStock/GettyImages
Due to the high oxalate content in raw eddo leaf, this ingredient must be eaten cooked.
Riper plantains (which are yellow and black) are sweeter while unripe green ones are best for savory recipes.
Image Credit: Rimma_Bondarenko/iStock/GettyImages
Image Credit: Rimma_Bondarenko/iStock/GettyImages
Grasshoppers have a savory umami taste that goes well with spicy seasonings.
Image Credit: Krit of Studio OMG/Moment/GettyImages
Image Credit: Krit of Studio OMG/Moment/GettyImages
Dandelion greens are a bit peppery and bitter but add antioxidants to salads and sandwiches.
Image Credit: bhofack2/iStock/GettyImages
Image Credit: bhofack2/iStock/GettyImages
Keep an eye out for dandelion greens at your local farmers’ market when they’re in season from early spring to late fall. The leafy greens are best enjoyed simply: boiled and served with lemon juice and extra-virgin olive oil, Louloudis says.
Also known as corn smut, this mushroom is slightly sweet and earthy.
Image Credit: gabrielabertolini/iStock/GettyImages
Image Credit: gabrielabertolini/iStock/GettyImages
Add acerola cherries to salads, smoothies or snack on them on their own for extra vitamin C.
Image Credit: Premyuda Yospim/iStock/GettyImages
Image Credit: Premyuda Yospim/iStock/GettyImages
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USDA Food Data Central: “Breadfruit, Raw”
mSystems: “American Gut: an Open Platform for Citizen Science Microbiome Research”
Chef Zee Cooks: “Sofrito: The Secret to Hispanic Caribbean Cooking”
My Dominican Kitchen: “Pastelón de Plátano Maduro (Sweet Plantains and Picadillo Casserole)
Food Chemistry: “Bioactive Compounds Present in Mediterranean Sofrito”
The Cultural Dietitian: “Caribbean Market: Dasheen Bush”
Cooking with Ria: “Saheena: Spinach Fritter”
Harvard Medical School: “Key Minerals to Help Control Blood Pressure”
Dominican Cooking: “Mangu (Dominican Mashed Plantains)”
Sofrito Project: “Tostones (Twice-Fried Plantains)”
Food Science & Nutrition: “Nutritional Composition, Quality, and Shelf Stability of Processed Ruspolia Nitidula (Edible Grasshoppers)”
Food and Agriculture Organization: “Edible Insects: Future Prospects for Food and Feed Security”
My Food Data: “Cooked Dandelion Greens”
Food Chemistry: “Bioactive Ingredients of Huitlacoche (Ustilago maydis), a Potential Food Raw Material”
My Food Data: “Acerola Cherries”
Mexican Made Meatless: “Corn Truffle Quesadillas”
National Institutes of Health: “Health Professional Fact Sheet: Vitamin C”
Purdue University: “Culantro: A Much Utilized, Little Understood Herb”
Check Your Food: “Acerola Cherry Salsa”
