Healthy Brazilian Foods That You Should Try
Born and raised in Brazil, I was always amazed by the variety of fruits and vegetables in our cuisine and how they are easy to find where I currently live in Miami. Check out my guide to healthy Brazilian foods you should try, their health benefits and where you can find them in the U.S.:
Tapioca
Photo by HealthTravelJunkie
Tapioca was first brought to Brazil in the colonial period in the 1500s by the Portuguese. The name derives from the word tipi'óka, a name given by the Tupí, a native Brazilian indigenous tribe. It comes from the cassava root, also known as manioc. It is 100% vegan and gluten-free, and to make it you only need Tapioca flour, a small amount of water and your filling of choice. Tapioca at its core is just empty carbohydrates, so the nutritional value comes from what you put inside. Tapioca can be salty (filled with chicken, steak or your choice of protein and veggies) or sweet (filled with fruits, spices, or honey). Growing up, I used to have tapioca with coconut shavings and condensed milk, but a healthy substitution for that would be honey or raw peanut butter.
2. Mandioca
Photo by Vive Pipa
Mandioca has been popularized all over South America and Africa, but in Brazil it arrived more than 10,000 years ago through the central west region. Mandioca is considered a whole food, naturally grain-free, nut-free and gluten-free. It’s also the third largest source of carbohydrates after rice and maize. Growing up, I would either eat mandioca by peeling and cooking it. You can also fry it, which in Miami is commonly found as yuca frita. Mandioca are not commonly found in the same form as the picture above, but mostly as mandioca flour or already peeled.
3. Açaí
Açaí bowls are a popular favorite at this point: I was delighted to see how many restaurants, cafes and juice bars carry this bowl in Miami. Açaí is not only native to Brazil, but to many other countries in South and Central America, and its appearance resembles a blueberry. Many Brazilians have açaí with granola, banana, strawberries, and occasionally with condensed milk (yes, we have an obsession with that). Açaí is loaded with antioxidants, improves cholesterol levels, and can even boost brain function. Find it in your local Target, online, or your favorite local juice bar/cafe.
4. Castanha do Pará
Photo by Emporio Juliana
Castanha do Pará, also known in the U.S. as “Brazil nut,” is a seed from a tree native to the Amazon rainforest. Its main producing countries today are Brazil, Bolivia and Peru. According to The Nut & Dried Fruit Trade Association (NDFTA), “Brazil nuts are a high source of dietary fiber and minerals such as magnesium and selenium.” I used to have castanha do pará as a snack, like mixed nuts, but they can be used for a variety of Brazilian desserts or even covered in chocolate. You can find castanha-do-pará to buy online, at your local Walmart, or Amazon.
Brazil has a rich culinary culture, and hopefully you can find accessible and healthy Brazilian foods to snack on anytime. Let us know your favorites @UrbanBodyFix
