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Fruits and Vegetables From the Hispanic Shopping Cart

Fruits and Vegetables From the Hispanic Shopping Cart. Lorena Drago MS RD CDN CDE www.hispanicfoodways.com. Papaya. Puerto Rico: Lechosa, papaya Dominican Republic: Lechosa, lechoza, Cuba: Fruta bomba Available: Fresh, frozen pulp (GOYA) , canned in fruit juice or heavy syrup, dried

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Fruits and Vegetables From the Hispanic Shopping Cart

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  1. Fruits and Vegetables From the Hispanic Shopping Cart Lorena Drago MS RD CDN CDE www.hispanicfoodways.com www.hispanicfoodways.com

  2. Papaya • Puerto Rico: Lechosa, papaya • Dominican Republic: Lechosa, lechoza, • Cuba: Fruta bomba • Available: Fresh, frozen pulp (GOYA), canned in fruit juice or heavy syrup, dried • 1 cup cubed (140g) – 55 calories – 14g of carbohydrates • Nutrition Highlights: Excellent source of vitamins A and C. Good source of potassium www.hispanicfoodways.com

  3. Coconut Water and Coconut Milk • Spanish: Agua de Coco (coconut water) and leche de coco (coconut milk) • Available: Fresh fruit, canned and bottled. Coconut water is used as a beverage and coconut milk is commonly used in rice and fish dishes • Coconut water: 1 cup – 90 calories – 20g Carbohydrates • Coconut milk: 1 cup – 552 calories – 13g Carbohydrates www.hispanicfoodways.com

  4. Green Bananas • Spanish: Guineo verde • Available: Fresh. Boiled while green and seasoned with oil, vinegar and onions and served as side dish (guineos en escabeche) • ½ green banana (62g) – 55 calories – 14g of carbohydrates www.hispanicfoodways.com

  5. Christophine • Puerto Rico: Chayote • Dominican Republic: Tayota • Available: Fresh. Prepared: boiled, baked, mashed, stuffed, fried, and pickled • ½ cup (80g): 20 calories and 4g of carbohydrates • Nutrition Highlights: Low in calories and carbohydrates. Good source of vitamin C www.hispanicfoodways.com

  6. Plantain: Green and Yellow • Spanish: Plátano verde(green) y maduro (yellow) • Available: Fresh and frozen. Prepared boiled, baked and fried • 1 medium plantain (223g) – 259 calories – 69 g of carbohydrate www.hispanicfoodways.com

  7. Caribbean Yam: Ñame • Spanish: Ñame • Available: Fresh and frozen. Prepared boiled, mashed or baked. • ½ cup (84g) – 97 calories – 23g of carbohydrates www.hispanicfoodways.com

  8. Yuca: Cassava • Spanish: Yuca • Available: Fresh, frozen, canned. • 2/3 cup (84g) – 135 calories – 32g of carbohydrates www.hispanicfoodways.com

  9. Sofrito • Sofrito is mixture of seasonings, cilantro, culantro (also known as recao) and small sweet peppers. Sofrito also available in jars and frozen (GOYA) is widely used as a seasoning agent in rice, beans, stews, and soups. • Culantro – serrated leaves • Cilantro – similar to flat leaf parsley • Peppers – small round sweet peppers for sofrito www.hispanicfoodways.com

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