Title : Jicama is a healthy and super delicious vegetable should definitely try
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Jicama is a healthy and super delicious vegetable should definitely try
In recent times many friends have come to me for advice on how to lose weight and most importantly to change your entire diet or as we say iT to go healthy! The `s true, this can be a great step for each person as well as difficult and demanding, but once you get used to the new healthy lifestyle you will never want to return. I really wanted to help my friends and I became interested in this topic.
I found an article about Weight Watchers and the successfulness of the program. Different people had a lot of stories and experiences about their healthy lifestyle, but my favorite was Oprah`s Winfrey. She is a true inspiration and motivation for people and some of their healthy habits really draw my attention.
What is jicama?
jicama is a vegetable that resembles the turnip, but differs in color and flavor. The color is more similar to sweet potato and taste is crisp, smooth and fresh. You can be eaten raw or cooked, depending on the flavor you want to achieve. It `s one of the vegetables also known as jicama (Mexican water chestnut, yacon, Mexican turnip, ...) or scientifically known as jícama.
This very healthy and one of the most popular vegetables grown in Central America, the Caribbean, South Asia and other regions of tropical and subtropical climate, similarly grown as lima bean . However, jicama`s skin is thick and inedible, unlike his turnip vegetables and potatoes related. Regardless of this fact, that 's inside this miraculous vegetable, that`s s incredibly healthy.
health benefits jicama
jicama 1.Rich vitamin C is full of vitamin C. All we know the great benefits of this vitamin and its impact on the human`s body. Due to the fact the presence of vitamin C, jicama stimulates the immune system and have an inflammatory property. We`ve all have the same advice of vitamin C doctors- protects us from colds and flu. Vitamin C also plays a large role in the health of the skin and eyes.
2. Low calories- profit, which we all love to read and learn, is that the jicama has almost no fat! A great way to lose weight and maintain a healthy balance. A medium-size jicama contains about 0.01% of polyunsaturated fat.
3. High in fiber jicama is a great source of dietary fiber, especially oligofructose inulin- soluble dietary fiber, which is very beneficial to lower cholesterol, blood pressure and improves the digestive system. Inulin make sweet jicama, as a hydrate `s fresh inert carbon with zero calories.
4. Full Minerals- in the presence of iron can increase our energy levels and jicama contains about 4 mg of iron that 's around 22% of the recommended daily dose. Jicama is also packed with potassium, magnesium and calcium. These minerals play a crucial role in our overall health.
5. Jicama promotes brain health contains a lot of vitamin B-6, which improves the functioning of the brain and promotes brain health. This vitamin also helps in the formation of red blood cells and prevents the body from attack by bacteria and viruses.
Oprah Winfrey is not surprising that she fell in love with this plant which is not only healthy, but also tasty. Many people use it as a substitute for snacks, especially diabetics, but few are aware of their health benefits.
How to Grow Jicama?
I tried to grow jicama in my garden, but I have to admit that was unsuccessful . Jicama requires long days of sunshine and a lot of space. If you manage to provide the right conditions, or the length of at least nine hours a day, it will have four months until the first roots begin to develop, they are also edible. should also take care of plant height, must be preserved shrubby plant growth and remove the flowers in order to promote better quality and production of the root.
Many growers protect short-day plant with light setup and portable cold frames due to frost and this can lead to the destruction of jicama. Try to keep the jicama below the levels of the ground, put potatoes as something above ground level can be toxic and inedible. If you notice anything above the ground, cover again. The growing jicama may seem like a difficult, time-consuming, but it 's definitely worth it! You get a vegetable that weighs about 250 to 1200 g.
How to Cook Jicama
Like any other plant, jicama calories are extremely healthy and beneficial for our body . You can also avoid consuming raw preparation and thus all the calories, healthy beneficial jicama be preserved and find great satisfaction in consumption.
Here are some recipes jicama, healthy and delicious:
1.Jicama potatoes fries or chips (jicama)
I found this recipe on the official site of Dr. Oz and instantly I tried. It is easy to prepare, has a delicious and healthy `s taste.
Ingredients:
- Jicamas (depending on how much you want to prepare)
- Onion powder
- Garlic powder
- Sal
- chili powder
* notice that I've done some moderations to this recipe, I jicama made chips, not fries, but the taste and preparation remain the same.
Preparation:
Clean dirt jicama and cut in the form of chips or fries. Put the slices in a supporting role, the season according to your taste and bake in an oven at 400 ° F for about 25 to 30 minutes, until crisp the `s.
This recipe is low in calories and healthy, around 393 calories and jicama need 3 to 4 servings. I have also tried to fry, to obtain the original jicama fries, but wouldn`t recommend, if you want to keep healthy jicama components.
2. jicama salad
I like my salads rich in vegetables, healthy and fresh. I recently came across a recipe that was just for my taste. I hope you`ll like it too, and that`s s complete with vitamins and beneficial nutrients.
Ingredients:
- jicama
- Red Onion
- red, yellow and green pepper
- cucumber
- Navel orange
- cup fresh cilantro
- A pinch of paprika and pepper
- lemon juice
- Sal
- avocado (if desired)
- olive oil
preparation:
The preparation is very simple. Peel the jicama and add in a bowl. Then cut the red, yellow and green pepper and add to the jicama. add the orange, cucumber, cilantro and red onion. Pour the lemon juice over the ingredients. Sprinkle paprika and pepper and add salt to taste. Let stand for an hour, so the ingredients can be mixed.
3. Jicama slaw
This recipe is very healthy jicama, because you don`t cook or add additional oils. to enjoy healthy meals and jicama Do not forget that you can always come up with your own healthy recipe.
Ingredients:
- jicama
- 2 carrots
- ½ napa cabbage
- 2tbs rice vinegar
- ½ cup lemon juice
- 2tbs honey
- Salt and pepper
- 2tbs chili powder
- ¼ cup cilantro leaves
Preparation:
Take a large bowl and place the peeled jicama, cabbage and carrots in it. Take a bowl aside, honey, lemon juice, chili powder, oil and vinegar mix. Add salt and pepper to taste and pour the mixture on the side bowl large bowl. Fold in cilantro and let stand for 15 minutes before serving.
Nutritional value of jicama:
| jicama ( jícama ), fresh, raw, | ||
| Principle | value of nutrients | Percentage of RDA |
| Energy | 38 Kcal | 2% |
| carbohydrates | 8.82 g | 7% |
| Protein | 0.72g | 1% |
| Total Fat | 0.19 g | <1% |
| cholesterol | 0 mg | 0% |
| Dietary Fiber | 4.9g | 13% |
| Vitamins | ||
| folates | 12 mg | 3% |
| niacin | 0200 mg | 1.5% |
| The pantothenic acid | 0.135 mg | 3% |
| pyridoxine | 0.042 mg | 3% |
| riboflavin | 0029 mg | 2% |
| Thiamine | 0020 mg | 2% |
| vitamin A | 21 IU | 1% |
| vitamin C | 20.2 mg | 34% |
| vitamin E | 0.46 mg | 3% |
| vitamin K | 0.3 g | <1% |
| electrolytes | ||
| sodium | 4 mg | <1% |
| potassium | 150 mg | 3% |
| Minerals | ||
| calcium | 12 mg | 1% |
| Copper | 0048 mg | 5% |
| Iron | 0.60 mg | 7% |
| magnesium | 12 mg | 3% |
| manganese | 0.60 mg | 3% |
| Zinc | 0.16 mg | 1% |
| phytonutrients | ||
| Carotene-ß | 13g | - |
| Carotene-a | 0 g | - |
| lutein-zeaxanthin | 0 g | - |
Sources:
http://organicgardening.about.com
http://naturalsociety.com
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