In the variety of foods that exist within the Peruvian cuisine, there is one special category that contains a quantity of vitamins, antioxidants and many benefits superior to others. Learn about the benefits of Peruvian superfoods with Auri Peru and discover that the food is not only tasty, but also healthy.
Throughout the world there are 32 climatic zones, however Peru contains 28 of them, which allows the variety of Peruvian superfoods to be greater in quantity and superior in quality. Consuming these Peruvian superfoods is a good alternative for people who take care of their diet since in conjunction with an order of exercises it can cause physical and mental improvements.
Peruvian Superfoods
We recommend you see: 19 Delicious Peruvian Food, Unlock The Secrets Of Peruvian Flavors
1.- SOME OF THE PERUVIAN SUPERFOODS ARE:
1.1.- MACA
Maca, also known as Lepidium Meyenii, is a plant native to the Andes that has gained worldwide popularity due to its health benefits. It is one of the most recognized Peruvian superfoods for breakfast. This golden yellow root has been used for centuries in traditional medicine for its supposed energizing and aphrodisiac properties.
Maca
1.1.1.- HEALTH BENEFITS
Maca is rich in protein, making it especially valuable for those following vegetarian or vegan diets. But its benefits don’t stop there: maca also contains an impressive array of vitamins and minerals, including vitamin C, iron, copper and calcium, which are essential for bone health and immune function. Additionally, it has been shown that maca can have positive effects on hormonal balance and sexual health, making it a popular supplement among those looking to improve their overall well-being.
1.1.2.- RECIPES YOU CAN PREPARE
Prepare Peruvian superfoods like maca is quite easy, offering a delicious and creative way to incorporate it into your daily diet. Some options are:
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- Energy smoothies with fruits like banana and spinach.
- Baked cookies.
- Granola bars combined with dried fruits such as nuts.
1.2.- COCA
Coca, a plant native to the Andes, has been an integral part of indigenous culture for millennia. Although often associated with cocaine, the coca leaf in its natural form has a long history of traditional use in the region, mainly due to its stimulant and medicinal properties. It is also one of the Peruvian superfoods that is most recommended for all travelers.
Coca Leaves
1.2.1.- HEALTH BENEFITS
It contains nutrients such as calcium, iron, vitamins B and E, and has been used to relieve fatigue, hunger and altitude sickness. In addition, coca is used in ceremonial rituals and as a symbol of hospitality in many Andean communities. Despite its stigma, coca is a plant with deep cultural roots and potential benefits when used responsibly and with respect for its historical and cultural context.
1.2.2.- RECIPES YOU CAN PREPARE
It is important to note that the use of coca in cooking must be approached with respect and consideration for its cultural and legal context. The most common practices of its use are:
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- Tea infusions
- Sweets
1.3.- PANELA
Panela is a product derived from sugar cane that has been used for centuries in Latin America. It is produced by the evaporation of sugar cane juice and its subsequent solidification, it is a product that can be found in shopping centers.
Panela
1.3.1.- HEALTH BENEFITS
Unlike refined sugar, panela retains a greater amount of nutrients, such as calcium, iron, potassium and magnesium, due to its less refined production process.
1.3.2.- RECIPES YOU CAN PREPARE
It is prized for its distinctive flavor and versatility in cooking, where it is used as a natural sweetener in a variety of:
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- Sweet dishes
- Nutritious drinks
- Desserts
1.4.- TARWI
Tarwi, one of the Peruvian superfoods also known as chocho, is a legume native to the Andes, where it has been cultivated and consumed for centuries. This plant, scientifically called Lupinus mutabilis, is appreciated for its high nutritional value and its versatility in the kitchen.
Tarwi
1.4.1.- HEALTH BENEFITS
Tarwi contains a wide variety of dietary fiber, which promotes digestive health, and minerals such as iron, calcium and phosphorus. Regular consumption can help reduce the risk of cardiovascular diseases and improve blood sugar control.
1.4.2.- RECIPES YOU CAN PREPARE
Regarding its preparation in the kitchen, tarwi can be used in various ways:
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- A common way is to soak and cook the seeds to make a smooth puree that can be used as a base for sauces.
- Vegetarian burgers.
- Make a type of toast to consume as an appetizer, like peanuts.
- Make tarwi flour for the preparation of breads, cookies, or to thicken soups and sauces.
1.5.- YACON
Yacon is a plant native to the Andes, where it has been cultivated and consumed for centuries. Also known as “earth pear” or “earth apple”, it belongs to the Peruvian superfoods appreciated both for its sweet and refreshing flavor and for its notable nutritional benefits.
Yacon
1.5.1.- HEALTH BENEFITS
It is low in calories and high in dietary fiber, making it an ideal option for those looking to maintain a healthy weight and improve digestive health. Additionally, yacon is an excellent source of inulin, a type of prebiotic fiber that can promote intestinal health and mineral absorption.
1.5.1.- RECIPES YOU CAN PREPARE
The traditional way in which you can consume yacon is:
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- It can be consumed raw directly as a fresh and juicy fruit.
- In salads to add a touch of sweetness and crunchy texture. Also grate and mix with lemon juice to make a refreshing salad.
- Prepared and processed as jams that complement with acids or spiciness.
- Also as a sweetener for desserts, smoothies, ice cream or cakes.
1.6.- OLLUCO
One of the Peruvian superfoods that is essential in meals. Olluco is a tuber native to the Andes, where it has been cultivated and consumed since pre-Columbian times. It is especially popular in countries such as Peru and Bolivia, where it is part of the traditional diet and is appreciated for its unique flavor and nutritional benefits.
Olluco
1.6.1.- HEALTH BENEFITS
It is an excellent source of complex carbohydrates, which provide slow-release energy, helping to maintain stable blood sugar levels. Additionally, olluco is rich in vitamin C, a key antioxidant for immune health and iron absorption.
1.6.2.- RECIPES YOU CAN PREPARE
In the kitchen, olluco can be prepared in various ways such as:
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- A popular recipe is to make it with meat, a tasty stew that combines olluco cooked with beef, chicken or pork, onion, tomato and spices.
- It can also be used in soups, stews, stir-fries or salads, adding a touch of color and unique flavor to dishes.
- Additionally, olluco can be grated and used as an ingredient in preparing tortillas, or it can be cooked and pureed to make a base for empanadas or cakes.
1.7.- CUSTARD APPLE (CHIRIMOYA)
The cherimoya is a tropical fruit that belongs to the group of Peruvian superfoods, native to the Andean region of South America, where it has been cultivated and appreciated for centuries. Also known as “custard apple” or “anona”, the cherimoya stands out for its sweet and creamy flavor, as well as its soft texture.
Cherimoya
1.7.1.- HEALTH BENEFITS
This fruit is an excellent source of nutrients, including vitamin C, potassium, dietary fiber, and antioxidants, making it a delicious and healthy option to include in the diet of sweet fruit lovers.
1.7.2.- RECIPES YOU CAN PREPARE
There are multiple ways in which this ingredient can be used:
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- The traditional way is to eat it fresh, cut into slices or spoonfuls straight from its shell.
- Prepared in smoothies, juices or ice cream.
- It can also be used in desserts such as cakes, pastries or mousses.
- Handcrafted like mazamorra, it has a unique flavor.
1.8.- QUINOA
Quinoa, often called “the golden grain of the Andes,” is an ancient crop native to the Andean region of South America, where it has been cultivated and consumed for thousands of years. This cereal is highly valued for its exceptional nutritional profile and its versatility in the kitchen, like other Peruvian superfoods.
Quinoa
1.8.1.- HEALTH BENEFITS
Quinoa is an excellent source of high-quality protein, containing all the essential amino acids that the human body needs. In addition, it is rich in dietary fiber, B complex vitamins, minerals such as iron, calcium, magnesium and zinc, as well as antioxidants.
1.8.2.- RECIPES YOU CAN PREPARE
There are multiple ways to prepare this ingredient such as:
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- Prepare it like rice and serve it as a base for main dishes or accompaniments.
- It can also be used in salads, soups, stews or as an ingredient in veggie burgers.
- The most popular is the quinoa salad, with fresh vegetables.
1.9.- CAMU CAMU
Camu camu is a fruit considered one of the Peruvian superfoods of Amazonian origin, specifically from countries such as Peru, Brazil and Colombia. This fruit, scientifically known as Myrciaria dubia, grows on bushes found mainly in flooded areas.
Camu camu
1.9.1.- HEALTH BENEFITS
Although small, camu camu is extraordinarily rich in vitamin C, with levels that exceed even those of the best-known citrus fruits. In addition to its impressive vitamin C content, camu camu also contains antioxidants, which can help protect against cell damage and strengthen the immune system.
1.9.2.- RECIPES YOU CAN PREPARE
In the kitchen, camu camu can be used in several ways:
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- One option is to consume it fresh, directly from the fruit (It has a very acidic flavor).
- In juice or powder form, it is usually combined with water.
- As a syrup it works as a sweetener for baking in cookies, energy bars or cakes.
1.10.- LUCUMA
Lucuma is a delicious fruit native to the countries of Peru, Chile and Ecuador, scientifically known as Pouteria lucuma, it has a bright yellow pulp and a unique flavor that is described as a combination of caramel and pumpkin.
Lucuma
1.10.1.- HEALTH BENEFITS
Like other Peruvian superfoods, it contains many nutrients, lucuma is rich in complex carbohydrates, dietary fiber, B complex vitamins and minerals such as iron, calcium and phosphorus. Additionally, it is an excellent source of antioxidants, which can help fight free radical damage and promote overall health.
1.10.2.- RECIPES YOU CAN PREPARE
In cooking, lucuma is used in a variety of recipes such as:
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- Lucuma ice cream, where the pulp is mixed with milk, cream and sugar to create a creamy and delicious dessert.
- It can also be used in smoothies, puddings, cakes, mousses and other desserts.
- It can also be added to granola mixes, yogurt, or even baking recipes.
2.- TESTING THE FLAVORS OF PERUVIAN SUPERFOODS:
“Discover nature’s bounty, vibrant and true, Peruvian superfoods. Delight yourself trying the delicious maca, quinua, lucuma, and camu camu bright, Embark on a journey of pure delight!”
2.1.- GOLDENBERRY (AGUAYMANTO)
Aguaymanto, also known as “physalis” or “uchuva”, is a versatile and nutritious fruit that offers a variety of culinary options. Its unique flavor and impressive health benefits make it a valuable ingredient in the kitchen. This small round fruit is wrapped in a yellow-orange shell, and its taste is sweet and sour and refreshing.
Aguaymanto
2.1.1.- HEALTH BENEFITS
High in nutrients, this peculiar fruit belongs to the group of Peruvian superfoods that are a source of vitamin C, vitamin A, iron, phosphorus and antioxidants, which makes it a superfood that can contribute to a balanced diet and general health.
2.1.2.- RECIPES YOU CAN PREPARE
In the kitchen, Aguaymanto can be consumed in the following ways:
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- Like a bite of fruit
- Aguaymanto jam, cooking the fruit with sugar and lemon juice.
- Another way is to use it as part of desserts such as cakes, mousses, ice creams or fruit salads.
2.2.- PURPLE CORN
Purple corn is one of the most interesting Peruvian superfoods that exists in the country, not only does it spark the imagination with its vibrant purple color, but it also offers a rich history and a series of nutritional benefits that make it an invaluable ingredient in the cuisine and culture of the region. This is a symbol of life, prosperity and connection with nature.
Purple corn
2.2.1.- HEALTH BENEFITS
As a member of the group of Peruvian superfoods, purple corn contains health benefits. It is rich in anthocyanins, powerful antioxidants that have been associated with preventing cardiovascular disease, improving brain health, and reducing the risk of certain types of cancer. Additionally, purple corn contains a variety of essential vitamins and minerals, such as vitamin C, vitamin A, and iron, which are important for maintaining a strong immune system and good overall health.
2.2.2.- RECIPES YOU CAN PREPARE
Purple corn is a versatile ingredient that lends itself to a variety of gastronomic preparations.
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- Its traditional way of preparation is to make it as a drink that is also a symbol of patriotism, chicha morada is very popular.
- The alternative is to use it in traditional dessert preparations such as purple mazamorra or a pudding.
- The last variety in which it can be used is in ice cream and jams.
2.3.- CACAO
Cocoa, with its rich history and indulgent flavor, has captivated humanity for centuries. From its humble origins in the rainforests of Central America where the Olmecs, Mayans and Aztecs cultivated and consumed cocoa in the form of a thick and bitter drink, reserved for the elite and used in religious ceremonies and social rituals. It also spread throughout the South until its transformation into a globally appreciated delicacy, cocoa is much more than a simple culinary ingredient; It is a symbol of tradition, culture and pleasure. Appreciated today as one of the Peruvian superfoods.
Cacao
2.3.1.- HEALTH BENEFITS
Like other Peruvian superfoods, cocoa is rich in antioxidants, especially flavonoids, which can help reduce inflammation, improve brain function and protect against heart disease. Cocoa is also a good source of minerals such as magnesium, iron and zinc, which are important for heart health, cognitive function and the immune system.
2.3.2.- RECIPES YOU CAN PREPARE
Cocoa is a very versatile ingredient with which we can prepare a wide variety of recipes such as:
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- The most traditional, the chocolate bar.
- In hot and cold drinks.
- Flavoring for desserts such as cakes, brownies, cookies.
- There is no limit to your preparation.
| “Try Peruvian Chocolate means savoring the True Essence of the best Cocoa Beans“.
You already know everything important about Peruvian superfoods and the best way to take the next step is to visit the place of their origin. Auri Peru will help you create a personalized experience for 2024, you just have to contact us now and start enjoying your next adventure.
“Taste the Peruvian Flavors: Culinary Adventures Await!”
