Fruits And Vegetables From The Hispanic Shopping Cart 1 1 09

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Fruits and Vegetables From Fruits and Vegetables From the Hispanic Shopping Cartthe Hispanic Shopping Cart

Lorena Drago MS RD CDN CDELorena Drago MS RD CDN CDE



PapayaPapaya

Puerto Rico: Lechosa, papayaPuerto Rico: Lechosa, papayaDominican Republic: Lechosa, lechoza, Dominican Republic: Lechosa, lechoza, Cuba: Fruta bombaCuba: Fruta bombaAvailable: Fresh, frozen pulp Available: Fresh, frozen pulp (GOYA)(GOYA), canned in fruit juice or heavy syrup, , canned in fruit juice or heavy syrup, drieddried1 cup cubed (140g) – 55 calories – 14g of carbohydrates1 cup cubed (140g) – 55 calories – 14g of carbohydratesNutrition Highlights: Excellent source of vitamins A and C. Good source of Nutrition Highlights: Excellent source of vitamins A and C. Good source of potassium potassium


Coconut Water and Coconut MilkCoconut Water and Coconut Milk

Spanish: Agua de Coco (coconut water) and leche de coco (coconut Spanish: Agua de Coco (coconut water) and leche de coco (coconut milk)milk)Available: Fresh fruit, canned and bottled. Coconut water is used as Available: Fresh fruit, canned and bottled. Coconut water is used as a beverage and coconut milk is commonly used in rice and fish a beverage and coconut milk is commonly used in rice and fish dishesdishesCoconut water: 1 cup – 90 calories – 20g CarbohydratesCoconut water: 1 cup – 90 calories – 20g CarbohydratesCoconut milk: 1 cup – 552 calories – 13g CarbohydratesCoconut milk: 1 cup – 552 calories – 13g Carbohydrates


Green BananasGreen Bananas

Spanish: Guineo verdeSpanish: Guineo verdeAvailable: Fresh. Boiled while green and seasoned with Available: Fresh. Boiled while green and seasoned with oil, vinegar and onions and served as side dish (guineos oil, vinegar and onions and served as side dish (guineos en escabeche)en escabeche)½ green banana (62g) – 55 calories – 14g of ½ green banana (62g) – 55 calories – 14g of carbohydrates carbohydrates


ChristophineChristophine

Puerto Rico: ChayotePuerto Rico: ChayoteDominican Republic: TayotaDominican Republic: TayotaAvailable: Fresh. Prepared: boiled, baked, mashed, stuffed, fried, Available: Fresh. Prepared: boiled, baked, mashed, stuffed, fried, and pickledand pickled½ cup (80g): 20 calories and 4g of carbohydrates½ cup (80g): 20 calories and 4g of carbohydratesNutrition Highlights: Low in calories and carbohydrates. Good Nutrition Highlights: Low in calories and carbohydrates. Good source of vitamin Csource of vitamin C


Plantain: Green and YellowPlantain: Green and Yellow

Spanish: Plátano verde(green) y maduro (yellow)Spanish: Plátano verde(green) y maduro (yellow)

Available: Fresh and frozen. Prepared boiled, baked and Available: Fresh and frozen. Prepared boiled, baked and friedfried

1 medium plantain (223g) – 259 calories – 69 g of 1 medium plantain (223g) – 259 calories – 69 g of carbohydratecarbohydrate


Caribbean Yam: ÑameCaribbean Yam: Ñame

Spanish: ÑameSpanish: ÑameAvailable: Fresh and frozen. Prepared boiled, Available: Fresh and frozen. Prepared boiled, mashed or baked.mashed or baked.½ cup (84g) – 97 calories – 23g of ½ cup (84g) – 97 calories – 23g of carbohydratescarbohydrates


Yuca: CassavaYuca: Cassava

Spanish: YucaSpanish: Yuca

Available: Fresh, frozen, canned. Available: Fresh, frozen, canned.

2/3 cup (84g) – 135 calories – 32g of 2/3 cup (84g) – 135 calories – 32g of carbohydratescarbohydrates


SofritoSofrito

Sofrito is mixture of seasonings, cilantro, culantro (also known as Sofrito is mixture of seasonings, cilantro, culantro (also known as recao) and small sweet peppers. Sofrito also available in jars and recao) and small sweet peppers. Sofrito also available in jars and frozen frozen (GOYA)(GOYA) is widely used as a seasoning agent in rice, beans, is widely used as a seasoning agent in rice, beans, stews, and soups. stews, and soups. Culantro – serrated leavesCulantro – serrated leavesCilantro – similar to flat leaf parsleyCilantro – similar to flat leaf parsleyPeppers – small round sweet peppers for sofrito Peppers – small round sweet peppers for sofrito

Fruits And Vegetables From The Hispanic Shopping Cart 1 1 09

Health & Medicine

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