Nutrition Around the World: Brazil
- Intern Foodies
- Jan 28, 2020
- 4 min read
Updated: Jan 30, 2020
Bem vindo ao Brasil!
Cuisine Influences
With its breathtaking coastlines, charming people, remarkable rainforests, and exciting fusions of food, Brazil’s exotic beauty is one I hope to experience one day. As the largest South American country, it is home to several different cultures, with each region specializing in their own food. The Portuguese first stepped foot in Brazil in the 1500's and introduced their tastes and styles of cooking to the country. Many other immigrant populations have contributed to the diversity of Brazilian cuisine including influences from the Japanese, Africans, Arabs, Germans, and Italians, each bringing along their own style of cooking. Although I could write all day about the many delicious foods Brazil has to offer, my post will consist of only a few of my favorites.
Manioc Root
Rice, black beans, and manioc (commonly called cassava, yuca, and tapioca) are staples of the traditional diet combined with spices, meat, and green vegetables. Specifically in the Amazon region, the manioc root vegetable is an essential source of carbohydrates. It is also rich in vitamin C, thiamine, riboflavin, and niacin. One of the greatest qualities the manioc root upholds is its ability to be grown almost anywhere due its drought resistance and minimal need for fertilizer. On a different note, be sure to properly prepare your manioc, as it contains toxic properties if eaten raw.
The manioc root is prepared and utilized in a variety of methods, all significant to Brazilian cuisine. One approach is processing it into a starchy powder, "farinha de tapioca," meaning tapioca flour. It is commonly used to make a traditional favorite of Northeast Brazil and a personal addiction of mine, pão de queijo. If you've had the opportunity to experience a Brazilian Churrascaria, then you've likely had a basket of this mouthwatering cheese bread. Although a dish I'd like to eat all day if I could, pão de queijo is traditionally served as a breakfast food or snack. With its crispy skin and doughy interior, this dish is one you can't resist!
Feijoada completa, meaning "whole meal," is recognized as the principal dish of the Brazilian people and a cultural rite of passage. It is comprised of a thick black bean stew with pieces of pork meat. It is traditionally served with an orange salad, fried ground manioc, white rice, and garlic-sautéed dark leafy greens such as collard greens or kale. This national dish was brought along with other new styles of cooking and tastes by African slaves in the 1500's. Their influence on cooking techniques and ingredients still thrives today and is commonly known as Afro-Brazilian cuisine.
(Quiabo) Okra
Okra is another cherished favorite and widely used "vegetable." Along with the feijoada, it is another food that originated in Africa then gifted to Brazil during the slave-trading times. As another nutritious staple, okra contains several health benefits including being rich in magnesium, fiber, antioxidants, folate, and vitamins A and C. Other benefits include anticancer and heart health properties. Okra, as a daily dish, is typically seasoned with garlic, chili pepper, and lemon juice then sautéed and served with rice and beans to pair with a meat dish. One traditional cuisine I have yet to try is frango com quiabo, meaning chicken with okra.
Tropical Favorites
Several other favorites of mine that distinguish Brazilian cuisine have become increasingly popular in other countries, including the U.S. These foods include acai berries and maracujá (passion fruit). Native to the Amazon region, acai berries are rich in antioxidants and vitamins. Today, acai berries have become all the rage and deemed a "superfruit." Some popular ways to eat it are blended in a smoothie or in a bowl mixed with fresh fruit, topped with granola and honey. Maracujá is another popular favorite of the country. It is abundant in beta-carotene, B vitamins, calcium, potassium, and phosphorus. Its pleasantly acidic taste makes it an ideal ingredient for cocktails, ice creams, and juice. If craving something tart and tangy but not too sweet, indulge in a Brazilian Maracujá Mousse, to satisfy your sweet tooth!
Caju Apple (Cashew Apple)
Now, this post wouldn't be complete unless I talked about the caju (cashew), more importantly, the cashew apple. Cashew nuts are widely known and fairly affordable in North America. These rich, buttery nuts are a personal favorite of mine and packed with folic acid, potassium, vitamin E and many more. They are a good source of "healthy fat" and rich in antioxidants that promote eye health. The cashew apple, on the other hand, is Native to Northeastern Brazil, and somewhat unheard of. Although, thought of as a "false fruit," this sweet, citrus flavored fruit is completely edible and known to be rich in nutrients and medicinal value. Cashew apples are a good source of vitamin C, phosphorus, calcium, and iron. According to the Encyclopedia of Fruit and Nuts, its been used to treat sore throats and maintain stomach health. The apple juice itself was used as a traditional medicine to treat influenza and warts. In Brazil, it is commonly sold fresh or as juice. However, due to its extremely perishable qualities, the cashew apple is difficult to preserve and ship.
Thus far, you've traveled with me to Peru and Brazil. Stay tuned while I delve into my own culture and share some of my favorite Filipino cuisines and traditions!
Resources:
Vainsencher, S.A. (2016). North Brazilian Cuisine. Joaquim Nabuco Foundation. Retrieved from: http://basilio.fundaj.gov.br/pesquisaescolar_en/index.php?option=com_content&view=article&id=1487%3Anorth-brazilian-cuisine-&catid=47%3Aletter-n&Itemid=1
West, H. Healthline. (2019). Passion Fruit 101-everything you need to know. Retrieved from: https://www.healthline.com/nutrition/passion-fruit
Rizzo, N. Healthline. (2019). 7 Nutrition and health benefits of okra. Retrieved from:
Jennings, K.A. Healthline. (2017). 5 Impressive Health Benefits of Acai Berries. Retrieved from:
Wattanathorn, J. Integrated complementary alternative medicine. (2016). Effect of cashew apple juice on physiological and psychological fitness in the middle aged and elderly volunteers. Retrieved from:
Morton, J. (1987). Cashew Apple. p. 239–240. In: Fruits of warm climates. Retrieved from:
Johnson, E. Culinary Institute of America. (2016). Brazilian Cuisine: Bold Flavors Shaped by People, Culture, and Climate. Retrieved from:
Janick, J., Paull, R.E. The Encyclopedia of Fruit and Nuts. (28-29). Anacardiacaeae. Retrieved from: http://s3.amazonaws.com/zanran_storage/www.fitoica.com/ContentPages/2476053199.pdf
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