skip to main |
skip to sidebar
Preparing Nopales
Prickly Pear Cactus
Ingredients
Fresh Prickly Pear Cactus pads
I knew I wanted to cook nutritious Prickly Pear Cactus after reading Constance Brown-Riggs' article about it's health benefits in Today's Dietitian magazine. Our first recipe was a Cactus Salad. This popular Mexican dish tasted better than you may think! But, finding the cactus may be a little tricky.
First, we went to our local ShopRite. They only had Cactus Pears, which is the fruit of the Prickly Pear Cactus. Then we tried Wegman's, another supermarket. One of their produce guys told us they have not carried Nopales since October. I asked him if it was a seasonal item; he said he didn't think so. I did a quick search for local Mexican markets on my iPhone... we took a short drive and found it at Mi Ranchito in Moorestown, NJ - success!
We lucked out, the moist, green paddles were already prepared and ready-to-go in plastic baggies with 4 paddles per baggie. The cactus was in the stores refrigerated section next to a batch of fresh cilantro.
To prepare Prickly Pear Cactus pads, carefully trim the thorns off and slice off the nubs too. To do it, run your chefs knife along each side; then trim around the outer edge (see above photo).
Cactus can be cooked several ways. One way is to brush each side with olive oil, season with salt and pepper and grill. We cut ours into bite sized pieces and boiled it for use in Cactus Salad. The cooking liquid reminded me of Aloe Vera juice so I saved it to add to smoothies. Even Mom loves this high fiber nutritious food.
GardenCuizine Cactus recipes coming soon....
Related Links
Dynamics of Diabetes: Prickly Pear Cactus
Cactus Pears
Blog post and photo Copyright (C)Wind. All rights reserved.
Fiber, What About It?
I'm testing out recipes for a National Nutrition Month cooking class. Thanks to Serena Wolf's recipe inspiration, my family woke up to slow cooker Apple Pie Oatmeal made with steel cut oats, apples and ground flax, topped with a sprinkle of ground cinnamon, walnuts and pure maple syrup. Harry said it was the best oatmeal he ever ate! We sat around the breakfast table savoring the flavors of our oatmeal and the topic of fiber came up.
Dietary fiber passes through our GI tract and supports digestion; but, fiber itself isn’t digested. Why do we need it then? For many reasons. 1) Fiber helps us feel full, keeping hunger in check. 2) Fiber helps regulate sugar in our body. 3) Fiber keeps our BMs regular. 4) Fiber helps lower bad cholesterol. 5) Fiber helps prevent some diseases.
Scientific research shows that high total dietary fiber intake is linked to a lower risk of coronary heart disease. Fiber benefits are also linked to helping breast cancer, IBS and diverticulosis.
How much Fiber do I need?
Adults and kids need between 20 and 35 grams of fiber every day. According to the National Institute of Health, most Americans are not meeting the recommendations and average 10-15 grams of fiber per day.
Aren’t there 2 kinds of Fiber?
Yes. Soluble and Insoluble
What’s the difference?
“What is an example of each?”
Soluble fiber attracts water like an absorbent paper towel. The more water it soaks, the moister it becomes – like a gel. Soluble fiber helps lower blood glucose and cholesterol.
Examples of foods containing soluble fiber include: oatmeal, barley, beans, nuts, seeds and fruit and veggies such as blueberries, prunes, citrus fruits, onions, avocado, Brussels sprouts, beets, broccoli and Jerusalem artichokes. Since soluble fiber absorbs water, adequate water intake is recommended as fiber intake increases.
Insoluble fiber keeps your BMs moving, helping to prevent constipation. You’ll find it in vegetables and whole grain foods like popcorn, wheat bran, wheat germ, Fiber One, whole wheat bread and brown rice.
Fiber comes from plants - many of which provide both types of fiber. Whole, natural foods are your best sources for dietary fiber.
- Vegetables
- Whole grains
- Fruits
- Legumes
- Nuts and Seeds
Related Links
Easy Ways to Boost Fiber in Your Daily Diet
Fiber in Whole Grains
What is a Whole Grain
¿Que es un Grano Entero?
Top 5 Foods that can Lower LDL Cholesterol
Photo and Blog post Copyright(C) Wind. All rights reserved.
