A Taste of Brazilian Healthy Foods
The posts on this blog are based on my personal experience and are not medical advice.
Brazil has always been known for its rich fauna and flora. Covering almost half of the South American continent, it is one of the world's most biodiverse countries, with vast regions covered by tropical forest, diverse wildlife and extensive natural resources spread throughout several different ecosystems. These characteristics make it one of the "megadiverse countries" of this planet, a group that encompasses those nations that are home to most of Earth's species.
Throughout the years, Brazilian culture has learned how to harvest this natural abundance into their culinary. Benefiting from the miscegenation of its indigenous, African, and European origins, the country’s popular knowledge has incorporated many of its plants and animals into their diet. Here are some of their most loved (and healthiest) dishes and where you can find them during your next visit to the tropics:
Açaí
Brazil’s most famous berry has made a name for itself as a “superfood”. The grape-sized fruit is rich in proteins, minerals, fiber and anti-oxidants, helping prevent many diseases by boosting our immune systems. Although there is not enough research to support it, many say the fruit also has anti-aging effects, helps control cholesterol and increases energy levels.
Where to find it: In states like Rio de Janeiro and São Paulo, Açaí is mostly consumed in the form of a sweet, frozen smoothie, usually topped up with granola and banana slices. You can find it in most kiosks by the beach and in many restaurants in both cities. However, in the northern and north-eastern regions, where most of the berry is produced, Açaí is still consumed as it was originally. In the state of Pará, Açaí is a staple food and locals ground it up into a paste that is usually eaten on an everyday basis as a side or accompanied by tapioca flower and fried fish.
Cassava
The country’s main root is present in many of its dishes. Besides being a great source of vitamin C, fiber and potassium, manioc is also rich in collagen and can serve as a powerful anti-aging supplement to your menu.
Where to find it: You’ll find cassava everywhere throughout the country, in many different forms. Deep-fried, mashed, used as a gluten-free alternative for pasta and cake. Its flour is used to make internationally-known Pão de Quejo (or “cheese-breads”), but can also be fried in butter (farofa) and eaten with feijoada (a stew made of black beans). The process of peeling, grating and squeezing the root’s gum generates a liquid called tucupi, which is also used in many regional dishes.
Feijão
An import ingredient to Brazilian diet, black beans are high in protein, iron, fiber and magnesium. They are a plentiful source of complex-B vitamins, which help prevent fatigue, mood changes and neurological disorders. Its high levels of potassium can also contribute to your heart health.
Where to find it: If you ever eat at a Brazilian home, you will almost certainly find feijão on the table. It is usually pressured-cooked and seasoned with garlic and onions to form a kind of stew, which can be eaten with different meat cuts. However, you can also find it as a filling for pastel (the Brazilian equivalent of an empanada) or mixed with bacon, sausage, collard greens, eggs and manioc flour in tropeiro-style, a typical dish of the state of Minas Gerais.