Nutrition Around the World: Nicaragua
- Intern Foodies
- Jan 30, 2020
- 4 min read
Updated: Jan 31, 2020
Bienvenidos a Nicaragua!
Nicaragua, meaning "here united with the water," is the largest country in the Central American republics, bordered by Honduras and Costa Rica. Nicaraguan cuisine represents a mixture of indigenous Native American, Spanish, and Creole cuisine. As someone fortunate enough to be marrying into a Nicaragüense family, I have learned to love Nicaraguan cuisine just as much as I love my fiancé, if not more! I owe all my talents to my soon-to-be mother in-law, who taught me everything I know about perfecting Nicaraguan dishes. If I'm being completely transparent, I probably cook Nicaraguan food more often than I make Filipino cuisine. Who can blame me? The food is delicious!
Gallo Pinto
More than just beans and rice, gallo pinto is a national staple and one of my personal favorites. Its name translates to "spotted rooster" due to its speckled appearance that results from the mixture of beans, white rice and onions. The dried beans are soaked in water for several hours, combined with cooked rice and onions then fried together in a skillet. Though seemingly a simple dish, preparation is key in elevating its delicious flavors. This dish is typically eaten daily for breakfast, lunch, and dinner as a side dish or main meal. Some people, like my niece and nephew, enjoy eating it on its own, topped with a dollop of sour cream. On the other hand, I appreciate a generous amount of perfectly crispy gallo pinto to accompany my plate of fritanga, another staple I highly recommend.
Fritanga
When people ask me, what is Nicaraguan cuisine? I have them search the web for the main ingredients that comprises this next dish. Fritanga derives from the Spanish word frito, meaning fried. Technically the word refers to a place where food is cooked but I've always known fritanga to represent a type of dish consisting of queso frito and platano frito, meaning fried cheese and fried plantains. I know what you're probably thinking... fried cheese? How is that possible? Trust me, it exists and I promise you won't be disappointed. I've been able to find it at most Latin markets under the name "queso para freir," a white salty cheese with a high melting point that is able to maintain its shape in high temperatures. These bad boys are sliced into small pieces and lightly fried until golden brown. I enjoy them best fresh off the pan. One bite of these and I promise you'll be demanding more!
Plantains, whether fried or boiled, are another essential part of Nicaraguan cuisine and a must have in fritanga. They are considered the less sweet version of a banana and typically used for cooking. This deliciously versatile fruit can be incorporated as a side dish to every meal or eaten as a snack. A ripe yellow plantain is used to make maduros (fried sweet plantains, right). Green plantains are used to make tostones (twice-fried plantains) or tajadas (plantain chips).
Though tostones (left) are my personal favorite, my soon-to-be father in-law prefers his sweet plantains sliced into thick chunks then boiled to perfection. As far as its nutrient content, plantains are a rich source of complex carbohydrates, fiber, vitamin A, vitamin C, magnesium, and potassium. Its starchy properties are similar to a potato, but slightly higher in calories.
This cabbage concoction is a personal requirement to most Nicaraguan dishes I eat. It's so simple to make and consists of only a few ingredients ––sliced cabbage, tomato, white vinegar, lime, salt and pepper. Though very low in calories, cabbage has quite the nutrient profile containing high amounts of vitamin K (85% of RDI). It's rich in powerful antioxidants such as vitamin C (54% of RDI), protecting the body from damage associated with chronic diseases. It is also abundant in both soluble and insoluble fiber, assisting in maintaining a healthy digestive tract.
Let me put it all together for you –– if you get yourself a few slices of queso frito, a handful of platano frito, accompanied by thinly sliced grilled carne asada, a scoop of cabbage slaw and gallo pinto then you have the perfect fritanga, if you ask me!
Nacatamales
Corn, another staple ingredient in this country inherited by indigenous tribes, is the base of this main dish. Nacatamal is the Nicaraguan version of the Mexican tamale. Its dough consists of ground corn and butter then stuffed with various foods such as pieces of pork or chicken, potato, rice, tomatoes, and onions. However, there isn't only one way of making a nacatamal so you can really stuff it with whatever vegetables and meats you have in hand. This mixture is wrapped in plantain leaves then tied together with a string to form the shape of a pillow.
Lastly, it is boiled or steamed for several hours. Due to being calorically dense, this dish is typically eaten only for breakfast and special occasions. Each nacatamal can reach up to 1000 kcal depending on the ingredients. Consider cutting the portion in half and pairing with your favorite salad to make this a wholesome meal. Just don't forget to remove the plantain leaf before digging in!
After looking at all these dishes, you may be thinking they're probably not the healthiest foods to be eating daily. Portion control is one way of regulating your food intake as you you eat in moderation. Remember, you can still indulge in your favorite foods, but again, in moderation.
With these posts, I hoped to promote cultural appreciation through exploring just a few national cuisines that make up our massive world. I thoroughly appreciate you taking the time to accompany me on this journey, one meal at a time. Join me tomorrow as I end this series with umami culture around the world.
Resources:
Arguello, R., Parker, F.D., et al. Nicaragua. (2019). Encyclopaedia. Britannica. Retrieved from: https://www.britannica.com/place/Nicaragua
Lambert, T. A brief history of Nicaragua. (2019). Local Histories. Retrieved from: http://www.localhistories.org/nicaragua.html
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