Thousands of years ago, the fusion of the soil and Andean wisdom created a special harvest. Its products born of biodiversity and exceptional ancient innovation are part of today’s cuisine
The global clean and healthy eating movement is seeing renewed interest in Peruvian food products for their quality and superior nutritional value. It is no surprise then that Peruvian produce is having its culinary moment after having hit the Indian market with much enthusiasm.
Superfoods at their simplest may be defined as nutritionally dense foods that are rich in vitamins, minerals, amino acids and antioxidants and are considered to be good for health and well-being. A regular consumption of these products of superior quality has many benefits, including aiding in increasing energy and vitality, regulating cholesterol and blood pressure and helping to fight and prevent diseases.
Thousands of years ago, the fusion of the soil and Andean wisdom created a special harvest in Peru. Its products born of biodiversity and exceptional ancient innovation are part of what is today known as the superfood family: natural, healthy and nutritious. Due to its micro-climates and diverse topography, Peru is home to thousands of foods found nowhere else on the planet, many of which are staggering in their content of potent nutrients. These superfoods are known for healing properties in their native Andes and Amazonian regions, and there are numerous superfoods hailing from Peru that have aided in substance and nourishment.
Peru produces more than 30 superfoods across its territory. Below is a list of those available in India. With their now easy availability and recent innovations across our culinary landscape, the entry of Peruvian superfoods heralds a greater push towards healthier, cleaner eating in India.
PURPlE CORN: Purple corn is fast approaching classification as a functional food — an integral component of your diet that provides energy and essential nutrients. Research has shown that purple corn contains cell-protecting antioxidants with the ability to inhibit carcinogen-induced tumours, as also demonstrated anti-inflammatory capabilities and the potential to help control diabetes. This variety of corn, whose farming goes back to pre-Hispanic period, is the base of some Peruvian gastronomy classics like mazamorra (soft, sweetmaize-based dessert) and chicha (purple corn sweet drink).
Apart from being a main ingredient of their diet, the kernels of purple corn have long been used by the people of the Peruvian Andes to colour foods and beverages, and are a part of cocktail mixology as well — a practice just beginning to gain popularity in the industrialised world.
PERUVIAN QUINOA: (True Gold of the Andes): Quinoa is an Andean plant which originated in the area surrounding lake Titicaca in Peru and Bolivia. When the United Nations declared 2013 as the “International Year of Quinoa”, it was a recognition of the superiority not only in quality but also in nutritional value and intake of agricultural goods from Peru. Quinoa, considered to be a pseudo-cereal, is highly nutritional, yet its bland flavour aids its versatility in the global kitchens. With a history of 5,800 years, quinoa is gluten-free, has twice the amount of proteins than any other cereal, and is rich in fibre (higher than 6 per cent of the grain’s weight). No wonder then that the astronauts celebrate it, the most recognised chefs praise it and modern medicine recommends its consumption.
PERUVIAN AVOCADO: These contain “good fats”, the same as nuts and olive oil. They have nearly 20 vitamins and minerals, including 150 mg potassium and over 2 gm dietary fibre, and are naturally sodium and cholesterol free. A delicious way to help meet daily nutrient recommendations!
lUCUMA: (The Divine Flavour): legend tells us of an Andean goddess, who refused to feel love until a mythological being dressed like a beggar seduced her with lúcuma, which represents fertility in the Inca mythology. lucuma is a fruit rich in carbohydrates and its beautiful orange-yellow colour comes from beta-carotene, a powerful anti-oxidant. It is known to strengthen immunity and reduce the possibility of heart attacks. But given its insuperable taste with flavour notes of caramel, pumpkin and maple, little surprise then that it is the most popular ice cream flavour in Peru!
MACA: (The Root of life): Resembling a small rough stone the size of a walnut, Maca blossoms on the world’s rooftop — between 3,800 and 4,400 metres above sea level, and has been cultivated by the inhabitants of Chinchaycocha’s lake shores in Junin for more than 3,000 years. Considered a gift from the gods, Maca is a celebrated aphrodisiac with properties that elevate virility, vitality and physical strength. With high concentrations of calcium and phosphorus, it is great for bone development, and is a revitalising source of selenium and magnesium.
SACHA INCHI: (The Star of the World’s Nutrition): Known as the Inca peanut for its importance during the empire, Sacha Inchi allows the balance of cholesterol and triglycerides, helps regulate weight and reinforces mental capacity. As one of the world’s most important sources of Omega 3, 6, and 9, Sacha Inchi supports a healthy lifestyle. In fact, it has been acknowledged as the best seed oil of the world.
CAMU CAMU: (The Miracle Fruit): Native people of the Amazon go on board a fragile boat in search of the camu camu tree under the water. This tropical fruit is one of the world’s most potent sources of vitamin C and is known to strengthen the immune system, skin, and eyes. It is a natural anti-oxidant that, when compared to orange, provides 30 times more vitamin C, 10 times more iron and 50 per cent more phosphorus.
Aguaymanto: This golden berry was discovered in 1753 by Swedish scientist Carl linnaeus in the land of the Incas and baptised it for eternity as Physalis Peruviana. This fruit has the perfect balance between sweet and sour that makes it an ideal ingredient to prepare marmalades, nectar, cakes and other delicacies. This tiny fruit shines with its own light in the best restaurants around the world.
Pallar: (lima Bean): Sometimes called “butter beans” because of their starchy yet buttery texture, lima beans have a delicate flavour that complements a wide variety of dishes. Although fresh lima beans are often difficult to find, they are worth looking for in the summer and fall when they are in season. Dried and canned lima beans are available throughout the year. The pod of the lima bean is flat, oblong and slightly curved, averaging about three inches in length. Within the pod are the two to four flat kidney-shaped seeds that we call lima beans. The seeds are generally cream or green, although certain varieties feature colours such as white, red, purple, brown or black. lima beans are a very good source of cholesterol-lowering fibre, as are most other legumes. In addition to lowering cholesterol, their high fibre content prevents blood sugar levels from rising too rapidly after a meal, making these beans a especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, lima beans provide virtually fat-free high quality protein.