3 Delicious Jicama Recipes & Jicama Nutrition Facts

IMHO, Dealer Joe’s is the GOAT in relation to grocery shops. Not solely do they provide numerous one-of-a-kind gadgets that I can’t discover elsewhere, however in addition they inventory many meals which might be packed to the brim with gut-boosting advantages. One such product that I’ve lately added to my haul are their thinly sliced jicama wraps, which have me whipping up a ton of tacos as of late.

The Dealer Joe’s product web page gives a short but informative description of jicama, a tuberous root vegetable that’s the key ingredient in these scrumptious wraps: “Native to Mexico and South America, Jicama (HICK-ah-mah) has been a staple in sure cuisines for hundreds of years. Texturally, this tuber resembles a crunchy cross between a water chestnut and an apple. By way of taste, it’s kind of like a radish—minus the spice. Some people even say it is barely nutty. On the entire, nevertheless, jicama is gentle and impartial.”

Now that we’ve got its roots (pun meant) and style profile coated, what are jicama’s key well being advantages? Furthermore, other than shopping for these wraps in your subsequent Dealer Joe’s run, how else can you utilize the entire veggie in recipes? These questions, answered under.

Jicama’s key vitamins and advantages

Earlier than we dive into the important thing well being advantages of jicama, Los Angeles–primarily based dietitian Gaby Vaca-Flores, RDN, shares a couple of highlights of the veggie’s nutrient content material. “Jicama is loaded with complicated carbohydrates. Because of this, it is a good supply of fiber with one serving offering a little bit over six grams,” she says.

Subsequent up, it’s additionally a superb supply of vitamin C—or extra particularly, it gives a “vital quantity of ascorbic acid,” per an evaluation revealed in Meals Chemistry. “In actual fact, a cup of jicama will help you meet greater than 40 % of the Advisable Dietary Consumption for vitamin C,” Vaca-Flores provides. However that’s not all. “As with most root greens, jicama additionally delivers small quantities of many nutritional vitamins and minerals together with nutritional vitamins B6 and E, calcium, folate, iron, potassium, manganese, and zinc.”

Each figuratively and actually, I’m consuming this all up—and that’s even earlier than dives into how these vitamins all stand to profit your well being. Right here’s a have a look at a few of the largest wellness wins you’ll be able to anticipate by including jicama to your food plan:

1. Jicama is gut-friendly

Jicama accommodates inulin, a particular sort of prebiotic fiber. “Prebiotics like inulin promote a balanced intestine microbiome by serving to to develop the nice micro organism (aka probiotics) within the intestine,” says Vaca-Flores. A balanced intestine is a contented intestine, which promotes a cascade of advantages in your digestion, pores and skin well being, and extra.

2. It gives much-needed fiber for digestive well being and past

Fiber is the reward that retains on giving—and almost all of us may use extra of it. In response to a 2021 examine by the American Society of Vitamin, a mere seven % of adults within the U.S. meet fiber suggestions (which presently stand at 31 to 34 grams per day for males and 22 to twenty-eight grams per day for girls, per the present Dietary Pointers for Individuals). In response to the USDA’s nutrient database, one medium jicama accommodates a whopping 32 grams of fiber, which implies you may greater than exceed your every day consumption with simply one in all these tubers. “Jicama’s excessive fiber content material will help promote regularity and regular functioning digestion. As well as, consuming sufficient fiber will help with blood sugar administration, amongst different advantages,” Vaca-Flores says.

3. Jicama helps immune operate

Once more, jicama is wealthy in vitamin C, aka the antioxidant we all know and love for its immunity-boosting powers. “Vitamin C helps to assist the wholesome operate of cells that make up each the innate and adaptive immune methods,” Vaca-Flores says. So the subsequent time you are feeling like you might use an immune increase, take into account switching issues up from the usual OJ and including jicama to your cart as an alternative.

3 jicama recipes to spice up your consumption of fiber and micronutrients

Positive, you’ll be able to slice and cube your jicama and luxuriate in it uncooked by itself, or just sub jicama wraps (from Dealer Joe’s or elsewhere) for tortillas on taco evening. However if you wish to get a bit extra inventive, acquire inspo with these tasty jicama recipes.

1. Baked jicama fries

Should you love French fries and are open to nutrient-dense options, jicama fries are the best way to go. In her recipe for baked jicama fries, Michelle Blackwood, RN, the blogger and recipe developer behind More healthy Steps, mentions that whereas outer crispiness shouldn’t be a difficulty, the important thing to creating them smooth on the within is to boil them earlier than baking. And whereas it’s finest to eat them freshly ready, you’ll be able to edit the recipe to your liking—whether or not you wish to add in cayenne for further warmth, use butter in lieu of olive oil, or choose to air fry them.

Picture: More healthy Steps

Get the recipe: Baked jicama fries

2. Jicama and citrus salad (Xec)

In her jicama and citrus salad (Xec) recipe, Mely Martinez of Mexico in My Kitchen shares that this basic Yucatan facet dish is very common on the Day of the Lifeless. Though conventional recipes name for bitter/Seville orange—which can be tougher to search out stateside—she shares that a mixture of orange and grapefruit plus a contact of lime juice will suffice to construct out the flavour profiles of this wholesome and refreshing salad.

Picture: Mexico In My Kitchen

Get the recipe: Jicama and citrus salad (Xec)

3. Black bean tacos with spiralized jicama and avocado mash

Really feel like your meals decisions are *spiraling* uncontrolled? Take cues from cookbook creator Ali Maffucci of Inspiralized who—you guessed it—makes use of a spiralizer to make spaghetti-like jicama slices in her plant-based recipe for black bean tacos topped with jicama salsa and avocado mash. She provides that you may substitute lettuce wraps instead of tortillas… however if you wish to double down on the well being advantages of jicama, you may as effectively go wild through the use of jicama wraps as an alternative.

Picture: Inspiralized

Get the recipe: Black bean tacos with spiralized jicama and avocado mash

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