Fruits and Vegetables From the Hispanic Shopping Cart Lorena Drago MS RD CDN CDE www.hispanicfoodways.com

Papaya Puerto Rico: Lechosa, papaya Dominican Republic: Lechosa, lechoza, Cuba: Fruta bomba Available: Fresh, frozen pulp (GOYA) , canned in fruit juice or heavy syrup, dried 1 cup cubed (140g) – 55 calories – 14g of carbohydrates Nutrition Highlights: Excellent source of vitamins A and C. Good source of potassium

Puerto Rico: Lechosa, papaya

Dominican Republic: Lechosa, lechoza,

Cuba: Fruta bomba

Available: Fresh, frozen pulp (GOYA) , canned in fruit juice or heavy syrup, dried

1 cup cubed (140g) – 55 calories – 14g of carbohydrates

Nutrition Highlights: Excellent source of vitamins A and C. Good source of potassium

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

Spanish: Agua de Coco (coconut water) and leche de coco (coconut milk)

Available: Fresh fruit, canned and bottled. Coconut water is used as a beverage and coconut milk is commonly used in rice and fish dishes

Coconut water: 1 cup – 90 calories – 20g Carbohydrates

Coconut milk: 1 cup – 552 calories – 13g Carbohydrates

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

Spanish: Guineo verde

Available: Fresh. Boiled while green and seasoned with oil, vinegar and onions and served as side dish (guineos en escabeche)

½ green banana (62g) – 55 calories – 14g of carbohydrates

Christophine Puerto Rico: Chayote Dominican Republic: Tayota Available: Fresh. Prepared: boiled, baked, mashed, stuffed, fried, and pickled ½ cup (80g): 20 calories and 4g of carbohydrates Nutrition Highlights: Low in calories and carbohydrates. Good source of vitamin C

Puerto Rico: Chayote

Dominican Republic: Tayota

Available: Fresh. Prepared: boiled, baked, mashed, stuffed, fried, and pickled

½ cup (80g): 20 calories and 4g of carbohydrates

Nutrition Highlights: Low in calories and carbohydrates. Good source of vitamin C

Plantain: Green and Yellow Spanish: Plátano verde(green) y maduro (yellow) Available: Fresh and frozen. Prepared boiled, baked and fried 1 medium plantain (223g) – 259 calories – 69 g of carbohydrate

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

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

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

Caribbean Yam: Ñame Spanish: Ñame Available: Fresh and frozen. Prepared boiled, mashed or baked. ½ cup (84g) – 97 calories – 23g of carbohydrates

Spanish: Ñame

Available: Fresh and frozen. Prepared boiled, mashed or baked.

½ cup (84g) – 97 calories – 23g of carbohydrates

Yuca: Cassava Spanish: Yuca Available: Fresh, frozen, canned. 2/3 cup (84g) – 135 calories – 32g of carbohydrates

Spanish: Yuca

Available: Fresh, frozen, canned.

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

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

Sofrito is mixture of seasonings, cilantro, culantro (also known as recao) and small sweet peppers. Sofrito also available in jars and frozen (GOYA) is widely used as a seasoning agent in rice, beans, stews, and soups.

Culantro – serrated leaves

Cilantro – similar to flat leaf parsley

Peppers – small round sweet peppers for sofrito