Registered dietician Manuel Villacorta teaches us about some of his favorite Peruvian power foods
Peruvian cuisine is an up-and-coming trend right now. To go along with the health food craze, registered dietician Manuel Villacorta has put together a list of Peruvian power foods, which you can find in his book, aptly titled Peruvian Power Foods.
Villacorta stopped by The Daily Meal kitchen to share a couple of his favorite dishes using his power foods.
The first is a pichuberry pie. Manuel uses pichuberries, named for their place of origin — Machu Picchu, Peru. The pie is not only packed with vitamins, but is also low in sugar. Here is the recipe.
Villacorta also shares another culinary secret: the purple potato. He adds it to a simple mix of roasted vegetables. The color in the potato represents certain health benefits that do not come along with your everyday American potato. Here is Villacorta's recipe for how to roast the perfect purple potato!
Follow Eva on Twitter @EvaZaccaria.
These Are the Top 10 Superfoods of 2019, According to Dietitians
A new survey asked more than 1,300 nutritionists what's trending—here's what they said.
Many nutritionists will tell you that "superfood" is a loaded term𠅊nd, sometimes, the health halo associated with so-called superfoods isn&apost totally earned or deserved. But when asked to list the best superfoods right now, many nutritionists chose staples that aren&apost exactly "new", but rather a healthy part of any diet—fresh produce.
A new annual survey published by Today&aposs Dietitian and Pollock Communications asked 1,342 registered dietitians which foods they believe are the healthiest for 2019—or, the superfoods they believe consumers will go bananas over. In the past, Cooking Light has asked our lead nutritionist, Carolyn Williams, PHD, RD, to investigate ingredients like turmeric, matcha, and alkaline water that many on the internet had lauded as "superfoods," but it seems that nutritionists are now considering more routine items to have a better reputation overall.
Stay up to date on what healthy means now.
"We are still seeing the consumer push for cleaner labels and the industry continues their work to deliver it," Jenna Bell, RDN, told Today&aposs Dietitian. "It&aposs beyond food is medicine now, food is the core of wellness."
But Bell also points out that plant-based lifestyles have moved past a burgeoning trend into the mainstream many items on the following list have grown, and interest in dairy has dramatically shifted.
The one noticeable change in this year&aposs survey? Kale has fallen off the top ten list, while another non-dairy item makes its way onto it.
These are the top 10 superfoods to keep an eye on in 2019, according to nutritionists:
3 FOODS OF THE PERUVIANS
The Peruvian cuisine largely consists of spicy dishes that originated as a blend of Spanish and indigenous foods. Such dishes are often referred to as Criolla , or Creole. Aji (chili) is the most popular spice in Peru and is used in a variety of ways to give food extra flavor. Mint, oregano, basil, parsley, and cilantro are also included in Peruvian dishes, particularly soups and stews. Aside from spices, however, potatoes, rice, beans, fish, and various grains are essential staples (foods eaten nearly everyday) in the Peruvian diet.
Peru's unique variety of climates and landscapes has helped to make the Peruvian menus some of the most diverse in South America. Such geographical variety gives Peru distinct culinary regions that are
The Pacific Ocean provides Peru with a wide variety of seafood, particularly for those who live near the coast. Ceviche 𠅏ish, shrimp, scallops, or squid marinated in a lime and pepper mixture—might be considered one of the country's national dishes, due to its overwhelming popularity. It is often served with corn-on-the-cob, cancha (toasted corn), or sweet potatoes. Salads in this region are also common, particularly huevos a la rusa (egg salad) and palta rellena (stuffed avocado).
The mountainous/highland diet closely resembles food the Incas prepared hundreds of years ago. Basic staples of potatoes, corn, rice, and various meats (especially beef and pork) are common ingredients in the highland cuisine. Choclo con queso (corn on the cob with cheese) and tamales (meat-filled corn dumplings) are popular corn dishes. Lechón (suckling pig), cuy (guinea pig), chicharrones (deep-fried pork and chicken), and pachamanca (meat cooked over a hot stone pit) are common meat dishes in this area. Soups containing an abundance of spices, onions, and eggs, as well as freshly caught fish from Lake Titicaca (particularly trout), help satisfy the highlanders' appetites.
Meats and fresh fruits and vegetables are the basis of the tropical Peruvian diet. Bananas, plantains (similar to the banana), and yucca (similar to a yam) are readily available, and therefore are eaten in great quantities. Inhabitants of the tropical region also enjoy a variety of fish, wild game (such as boars, monkeys, pigs, deer, and chickens), and plenty of rice.
Choclo con Queso (Corn on the Cob with Cheese)
- Corn on the cob (one with the largest kernels you can find)
- Monterey jack cheese, cut into small cubes
- Box of toothpicks
- Boil corn on the cob in salted water in a large pot, about 15 minutes.
- Let cool and remove kernels from cob by standing the cob on an end and slicing downward with a knife.
- Place a few kernels of corn with one cube of cheese on each toothpick (or as fits). Serve cold.
Street vendors throughout the country often sell some of Peru's most beloved food and drinks. Coconut-, chocolate-, and lemon-flavored tortas (cakes) are sweet and loved by Peruvians of all ages. Helado (ice cream) is a favorite among children. Snacks such as fried plantain and chifles (banana chips) are widely available, as is Inka Cola, a Peruvian bubble-gum-flavored soft drink. What is not available from vendors will likely be sold at a local meat or produce market or a local panaders (bakery).
Frozen Orange Delight
- 2 cups water
- 1 cup sugar
- 2 cups orange juice
- ¼ cup lemon juice
- Rind of 1 orange, grated
- In a saucepan, bring water to a boil. Stir in the sugar until it has completely dissolved.
- Allow the sweetened water to cool for about 20 minutes.
- Mix in the orange juice, lemon juice, and orange rind.
- Pour this mixture into 2 ice cube trays with the dividers removed, or use a freezer-proof bowl, pie plate, or cake pan.
- Freeze until solid, and serve like ice cream or sherbet.
15 Classic Christmas Tablecloths To Set Your Holiday Table In Style
While the holiday season looks a little different this year, your Christmas dinner doesn't have to be any less special. Even if you aren't able to gather with your entire extended family this December, you can still set your holiday table in style, whip up some Christmas cocktails, and enjoy a festive dinner at home without the stress of having to cook for 10 people!
To help you set the scene, we've rounded up some of our favorite Christmas tablecloths that'll make the perfect backdrop for your holiday table. From merry plaid prints to embroidered border detailing, there's something for everyone to love. Once you choose your favorite, you can design your entire dinner around the pattern you pick. Top your table with poinsettias or paperwhites, pull down the fancy family China, and try your hand at re-creating some of these Christmas decoration ideas.
A well-designed table will ensure that your house feels happy and homey no matter what craziness is going on in the world these days. After dinner is served and the dishwasher is loaded, pull out one of these fun Christmas games that the whole family will enjoy participating in around the table.
20 Traditional Christmas Foods Around the World
Have you ever wondered how people celebrate Christmas in other places?
Every country has its own traditional Christmas foods. Some celebrate in private while it becomes a community affair for others. Many of these activities are influenced by local customs and culture, particularly the food.
From Australia to Iceland, everyone give this festival a unique touch cooking traditional family recipes. From German Stollen to Cuban eggnogs, there are many delicacies prepared with care and served with love.
Discover some of these exotic treats with this guide on traditional Christmas foods across the world. You can add a new dish or two to your repertoire!
1. Australia – Pavlova
The warm and sunny weather in the southern hemisphere adds to the festive bonhomie. Traditional sweets include White Christmas slices made with copha or shortening and mixed fruit. Pavlova, a meringue dessert garnished with kiwi or strawberries, is enjoyed in both Australia and New Zealand. Main courses range from cold ham to mince pie.
2. Germany – Stollen
The tradition of Weihnachtsstollen baking goes back to the 15th century. The dried fruit cake contains walnuts, raisins, spices, rum, comes with a marzipan core and gets a sugar coating. Then there are foods like Lebkuchen, baked apples with walnut stuffing, cookies, and main course of various roast meats.
3. France – Bûche de Noël
The chocolate yule log (Bûche de Noël) is synonymous with Xmas festivities in France. The traditional lunch includes venison, roast turkey, oysters, foie gras, goose and smoked salmon. In Provence district, home cooks prepare 13 different desserts representing Jesus and his chief disciples.
4. Italy – Pannettone
Panettone is one of the main treats among Italian food served during the festive season. This tear-and-share sweet bread is a Christmas delicacy packed with sultanas, raisins, candied peel and fruits.
5. Greece – Baklava
Baklava is the favourite sweet in Greece for festive occasions. This filo pastry contains chopped nuts mixed with syrup sauce or sweet honey. Christmas meals includes dishes like roasted pork or lamb and Avgolemono, a chicken soup with rice and eggs.
6. Jamaica – Fruit Rum Cake
Fruit and rum cake is a big Christmas tradition in many countries and this Caribbean island is no exception. Dried fruit is soaked in rum and red wine for months before being baked. Other favourites include oxtail stew and goat curry.
7. Cuba – Majarete
This corn-coconut milk pudding is a common festive treat in some South American and Caribbean nations. Majarete is made with corn, coconut milk, regular milk, vanilla, cinnamon and sugar. Suckling pig or Lechon asado, eggnog and turron are other holiday dishes.
8. Brazil – Ceia de Natal
This is a chicken or turkey roast with a difference as the meat is marinated in spices and champagne. Other Christmas dishes include roast pork, ham, codfish, pork loins, mousse and crème caramel.
9. Poland – Borscht
Poland has a unique tradition as beetroot soup, Borscht is served as a starter on
Christmas Eve which is a meat-free day. Dinner consists of 12 dishes for the 12 apostles, and includes pierogi, pickled herring, cabbage rolls and uszka (stuffed dumplings).
10. Russia/Belarus/Ukraine– Sochivo/Kutiya
Fasting on Christmas Eve is common in Russia, followed by serving of Sochivo. This porridge is made of rice or wheat, nuts fruits, seeds and honey.
11. Spain – Turron
This popular Christmas dessert is a mixture of sugar, egg whites, almonds and honey. Other foods include dry-cured ham, Jamón, roasted meats, churros, and crumbly cakes.
12. Canada – Tourtiere
This mince pie flavoured with spices and apple cider is a popular meal among French-speaking Canadians. Christmas in this country is incomplete without an assortment of cookies, gingerbread, pudding, shortbread and roasted turkey.
13. Ethiopia – Doro Wat
The North African country’s traditional Christmas foods include a slow-cooked chicken stew with chillies, garlic, berbere, ginger and cardamom. The dish is served along with boiled eggs.
14. South Africa – Malva Pudding
Holiday tradition involves grilled or roasted meats including beef, turkey or duck. Malva pudding, a sweet sponge cake is the favoured dessert. Other main dishes include mince pie and yellow rice with suckling pig and veggies.
15. India – Plum cake
While there are other Xmas-specific foods including kulkuls (coconut cookies), rum-soaked fruit cakes occupy the pride of the omst famous Christmas food. Rum soaked cakes have many variants from plum cakes to the Allahabadi cake. You’ll find anything from dried fruits, spices and nuts to marmalade and ghee in these browned treats.
16. Philippines – Bibingka
Whole roast suckling pig and ham are centrepieces of the holiday table. Other savouries include Edam cheese, Pancit (Noodle dish), Chorizo, and Kadereta (goat stew). Desserts include Bibingka, a cake made with rice flour, sugar, butter and coconut milk and Puto Bumbong made with purple rice, sugar and coconut.
17. Iceland – Laufabrauð
Families get together to make this crispy flatbread from thin dough sheets. The leaf bread is cut with a special tool into geometric patterns and deep fried. The leg of roast lamb occupies the centre spot on the Christmas table. Then there is wild grouse served with a tart-sweet berry sauce.
18. Denmark – Ris á la mande
Rice pudding is one of the traditional Christmas foods in Denmark. The ingredient list includes rice, milk, almonds, whipped cream and vanilla. Other treats include spherical pancakes, caramelised potatoes, and roast pork or duck.
19. Norway – Julekake
Along with sausages and ribs, cakes and cookies are the mainstay of Christmas meals in Norway. Julekake is a sweet bread with cardamom, candied peel and raisins. Wafer cookies, Krumkakes and moulded ginger cookies, Peculaas are other desserts served during the festive season.
20. Sweden – Julbord
Julbord is the main feast on Christmas Eve. This is basically a buffer with assorted foods like cold meats, pickles, cheese and cold fish. The star of the buffet is undoubtedly Julskinka – boiled and crisp-roasted ham. No Christmas celebration is complete without saffron buns.
Have you tasted any of these traditional Christmas foods? Share your favourite holiday dish with us!
Choosing asparagus: Make sure it squeaks when you squeeze it
Today's recipe calls for topping steamed asparagus with a creamy but not fattening blue cheese sauce.
20 Best Foods to Lower High Blood Pressure Without Medication
Adding these DASH diet-friendly foods to your diet can help lower your numbers.
When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart healthy diet is more than just lowering your sodium intake. The DASH (Dietary Approaches to Stop Hypertension) diet, which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods.
&ldquoThe DASH diet is heart healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,&rdquo explains Marwah Abdalla, MD, MPH, a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally. That said, incorporating these cardiologist-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.
Low-fat dairy products are a great source of calcium, which is one of the main compounds that help fight high blood pressure. A 12-ounce serving of low-fat yogurt will give you about 30 percent of the recommended amount of calcium for the day.
Try it: For a burst of morning energy, mix a cup of low-fat Greek yogurt with granola, almond slivers and berries for an extra heart-healthy boost. Check out these 25 things you can do with yogurt.
Bananas are rich in potassium, with one average-sized banana packing about 420 milligrams. That's about nine percent of the recommended daily intake. Bananas are also rich in fiber and lend a natural sweetness to smoothies, baked goods, and frozen treats. Peel and freeze mushy bananas when they start to go bad.
Try it: Enjoy these desserts that use bananas instead of added sugar&mdashmuffins and cookies included!
Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure. A March 2015 study by the Academy of Nutrition and Dietetics found that even less than an ounce of blueberries a day can help significantly lower blood pressure.
Try it: Add blueberries and other berries to your morning oatmeal and salads for lunch, or make them your dessert after dinner. Check out these creative and delicious ways to eat more berries.
Leafy greens that include kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium. Think outside of the salad and glorify your greens in omelets, smoothies, and sandwiches.
Try it: If you want to sneak greens into a flavorful meal, try this garlic shrimp and kale stir-fry.
Similar to blueberries, beets are high in blood pressure-reducing nitric oxide. Research has shown that drinking beetroot juice can help lower your systolic blood pressure by four to five mmHg. Try adding beetroot juice to your diet, and if you buy store-bought juice, make sure there isn't added sugar.
Try it: Enjoy beets in salad, soup, or slaw with these healthy beet recipes.
According to the National Institute of Health (NIH), the compound allicin in garlic may be able to help reduce blood pressure. Allicin is released when garlic is crushed or chopped. However, doctors don't recommend using garlic supplements since there is limited research on their effectiveness for hypertension.
Try it: Make your own garlic spread by sprinkling olive oil on a full head of garlic, and then baking it on the oven until it&rsquos brown and soft. Cut off the top layer of the garlic head and it yield a creamy and buttery texture.
Potassium- and magnesium-rich sweet potatoes are an essential part of following a blood pressure-reducing diet. Sweet potatoes are also high in fiber which is good for your heart, too.
Try it: Bake sweet potatoes in a sheet pan with your choice of lean protein for a quick and easy weeknight dinner. You can also make your own sweet potato fries.
High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner
Try it: These overnight oats recipes will come in handy for super busy mornings.
Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which reduce inflammation and can help lower blood pressure. They are also a great source of vitamin D, which helps the body absorb calcium, protect against depression, and regulate blood pressure.
Try it: Cooking fatty fish is super easy. Simply season it with salt, pepper, and herbs, add a little olive oil, and pop it in the oven to broil. For a specific recipe, we love this honey-spiced salmon with quinoa.
Creamy avocado is a great source of calcium, magnesium, and potassium. One avocado contains about 975 milligrams of potassium, which is about 25 percent of your daily intake.
Try it: Enjoy avocado toast or mix it with tuna instead of mayo for a protein-rich sandwich and salad topper.
There is a reason quinoa is a supergrain: A half-cup contains almost 15 percent of the magnesium you need in a day. Plus, it&rsquos rich in plant-based protein and fiber to relieve constipation, stabilize blood sugar levels, and ward off hunger.
Try it: Add quinoa to your salads, turn it into a cold "cereal" for breakfast, or use it as a base for veggie burgers.
Cruciferous vegetables, like broccoli, are high in all of the four magic compounds that help lower blood pressure&mdashcalcium, potassium, magnesium, and vitamin C. Studies have shown that diets high in cruciferous vegetables have led to lower levels of heart disease and longevity.
Try it: To get the most nutrients out of your broccoli, or any cruciferous veggie, try the "hack and hold" method: Chop up your vegetable and let it sit for about 40 minutes to allow the inflammation-fighting enzymes to release, then cook or eat the vegetable as you would.
Peaches and nectarines are like fruit cousins that share a lot of similar benefits, one of which is their high potassium content. A large peach or nectarine provides about 10 percent of a person&rsquos daily recommended value. The potassium helps balance water levels in the body and helps us get rid of excess sodium.
Try it: Eat these sweet fruits as a snack, blend them into smoothies, add them to salads, or grill them to caramelize their sweetness.
Three kiwifruit a day have been shown to significantly lower blood pressure, according to a study by Oslo University Hospital. Of course, there is no magic fruit or vegetable that will rid you of your blood pressure problems, but adding more kiwi into your diet may be a good choice.
Try it: Chop some kiwi up and sprinkle them over a yogurt parfait.
Red bell peppers help reduce high blood pressure with the help of potassium and vitamin A. They're also high in fiber and vitamin C, making it a healthy snack with hummus.
Try it: If your peppers going bad in the fridge, broil them with some olive oil or add them to scrambled eggs or a stir-fry.
Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc. Pumpkin seed oil is also a good way to get the seeds&rsquo benefits. Be warned: Store-bought pumpkin seeds are usually coated in salt, so choose the unsalted varieties or roast your own by baking them in a sheet pan for 20 minutes at 350 degrees.
Try it: These healthy pumpkin seed recipes will help you jazz things up when you're looking to get creative.
Good news for all chocolate lovers: According to a May 2017 study in Heart, flavonol-rich dark chocolate has been linked to a lowered risk of cardiovascular disease. The study found that the flavonols in dark chocolate helped promote healthy blood vessel function.
Try it: Just enjoy it! Remember to stick to a 1-ounce serving, as it can be calorie-dense if you go overboard.
Pistachios have been proven to lower blood pressure by reducing blood vessel tightening and heart rate.
Try it: Add pistachios to a salad or breakfast cereal. Just be sure to buy unsalted when shopping at the supermarket.
It&rsquos not always easy to eat a pomegranate, especially since they&rsquore so hard to peel, but pomegranate juice is easy to drink and will give you the same benefits. A September 2012 study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure.
Try it: When you're buying pomegranate juice, just make sure it has no sugar added. We like POM Wonderful 100% Pomegranate Juice.
Olive oil may be high in calories, but it has many health benefits. Using polyphenol-rich olive oil has been linked to lowering blood pressure&mdashespecially among women. Make olive oil your go-to oil when cooking.
Try it: Use olive oil in these super-simple salad dressings you can make at home.
Mitch Mandel and Thomas MacDonald
Stuffing doesn't have to be cooked inside of a bird! In our recipe, we let you have more control, as you can cook this stuffing all on its own, combining the sausage, apples, and fresh sage into a stuffing that's much different than any you might've had before. This dish works well paired with garlic-rosemary roast beef, a bourbon-glazed ham, a roast chicken, or, yes, even a Thanksgiving turkey.
Get our recipe for Apple-Sausage Stuffing.
10 Fast Freezer-to-Oven Appetizers
Dreading the appetizer prep for your next party? Why not plan ahead for your next gathering and stock up your freezer? These apps make it easy to pull together a stellar spread in a hurry without skimping on the homemade touches.
1. Crustless Mini Quiches – Freeze already-baked quiches and pop in the oven for quick serving.
2. Gougères – No one can say no to a buttery, cheesy, light puff pastry, and the dough happens to freeze wonderfully!
3. Homemade Frozen Pizza – Make your own fancy frozen pizza and cut into bite size party-ready pieces.
4. Spicy Meat-Filled Phyllo Cigars – Phyllo dough kicks even the simplest fillings up a notch.
5. Mini Calzones – Hot mini homemade calzones beat store-bought varieties every time.
6. Mixed Nuts – Keep them fresh and always on hand in the freezer – a quick toast will bring them to life in a hurry.
7. Quick and Impressive: Gruyere and Hazelnut Crackers – What’s more impressive than homemade crackers?
8. Mini Smoky Rosemary and Garlic Meatballs – Mini meatballs served with toothpicks add a hearty touch to an appetizer spread.
9. Pretzel Bites – Hot, fresh from the oven pretzels can’t be beat!
10. Pull-Apart Spicy Cheese Bread – Guests can pull off their own pieces of this cheesy, easy to make bread.