Matambre

What you Need:
2 (2lb) flank steak
1/2 cup red wine vinegar
1 tsp chopped garlic
1 tsp thyme
3 cup beef stock
1-3 cups of water
Stuffing:
1/2 lb spinach
8 carrots (cooked 6-8 in. long)
4 hard boiled eggs (cut in 1/4 lengthwise)
1 onion (sliced into rings)
1/4 cup parsley
pepper and 1 TBSP salt

How to Make It:
Flatten steaks, lay on pan, and sprinkle 1/2 of the vinegar, garlic and thyme, cover with the other steak and put the rest of the vinegar, garlic and thyme. Cover and marinate over night in a frig or for 6 hours at room temperature. Lay steaks end-to-end and overlap 2 inches (pound to join). Spread spinach and arrange carrots in parallel rows 3 inches apart, then place eggs between the carrots. Scatter onions and season. Roll the the grain and tie every inch. Place in a pan with stock and enough water to come a third of the way up. Cover tightly and bake 375 degrees for one hour. Rest 10 minutes before cutting and serve.

Peruvian Ceviche

What You Need: 1 lb fish (red snapper) Juice from 3 lemons Juice from 3 limes 1 medium onion Salt and pepper Pinch cayenne pepper 1 clove minced garlic 1 finely chopped hot pepper 2 TBSP fresh parsley 2 TBSP fresh cilantro

How to make it: Clean fish and soak for 10 minutes. Remove and pat dry. Cut the fish into pieces and put the platter. Place thinly sliced onions on fish. Add the rest and then cover with juices. Refrigerate for at least 4 hours before serving.                                                          

Featured Foods: Sacha Inchi and Cacao Beans

Look at this wonderful scene, it's no wonder that South America produces some great little culinary treasures. When I was at Whole Foods I found a package of roasted Sacha Inchi seeds. What really drew me to the package was the word omega written really big on the front (and we all know that I'm all about Omega-3s- hello fish oil!) Anyway I bought some to try. They definitely had a different taste, (I admit at first I didn't like them), but the more I tried the more they grew on me. I think they have potential in a trail mix (like with nuts, some unsweetened coconut flakes, and some cacao nibs, which I'm about to talk about). They're not going to be for everyone, but they're interesting and have good numbers, plus it's great to have variety and be able to add spice to your daily eating rountine. As I tried to find out more about these little seeds, I discovered cacao nibs. I figured we could discuss both since they both come from South America, plus everyone loves chocolate (and where does chocolate ome form- cacao duh).

Sacha Inchi is believed to be used pre-Inca and Inca, more than 3,000 years ago. It's high in protein- 27%. The greatest part is it's omega fatty acid content, which is more omega-3 (48%) to omega-6 (36%).They're also a good antioxidant (with high numbers of vitamin A and E). What do these things do for you health wise? They reduce triglyceride levels and hypertension, regulate blood sugar, regulate nerve transmission and nerve communication, and reduce arterial inflammation. You can also find it in oil form. With all these benefits, they can't hurt to try, can they?

Cacao- Warning this is not your traditional milk chocolate, it is extremely bitter and is probably mixed with something than eaten solo. We've all heard about the benefits of dark chocolate right? Let's check it out them out then. Cacao has a long history. Since the 16th century there have been no less than 100 medicinal uses for cacao listed in medical texts. The Maya, Olmec, and Aztec used the whole cacao plant, and it's use spread further after the Spanish conquests of the 1500's. Above all, I think its most redeeming quality is its high antioxidant level (which is higher than wine, most vegetables and fruits, and 4 times the concentraion of green tea!) They're a rich source of: magnesium (stress relief, plus it relaxes muscles, while building strong bones and teeth), calcium, iron, zinc, copper, manganese, and potassium; plus a good source of: vitamin A, B1, B2, B3, C, and E. They also contain two chemicals (phenylehtylalamine and andamide) which elevate mood and increase focus, by stimulating the production of serotonin and endorphins. The flavanol epicatechin in studies has shown promise in preventing stroke damage. What are some other benefits? Cacao may: lower blood pressure, anti-inflammation, anti-platelet function, higher HDL, decreased LDL oxidation, greater insulin sensitivity, stimualte nervous system, improve digestion and elimination, and improve endothelial function in overweight adults. In addition the antioxidants may help with arteriosclerosis and may lower the oxidative stress of strenuous activities (therefore helping athletes recover). Once again I'm not encouraging you to go out and mow down on some chocolate bars. The health benefits come from the raw, unprocessed beans or nibs.

Step out of your comfort zone and try some South American treasues. Mix them in a trail mix (maybe even throw in some goji berries) or eat them by themselves. I know that you can find them at Whole Foods stores (note that they can be a little pricey).

Regional Cuisine

Yesterday we discussed some of the hunting and eating habits of South America's indigenous people, but today we'll look at what everyone else is eating. Generally South Americans tend to eat 3 large meals and 1-2 snack meals. They consume fruits, vegetables, and nuts in abundance. They don't tend to drink milk, only in their coffee (which is very popular, Brazil alone produces 1/3 of world's coffee). Coffee is drank heavily in Brazil, Ecuador, Colombia, and Argentina. They generally serve it concentrated and then diluted with evaporated milk or water. In Chile and Uruguay tea is the preferred drink. In Argentina, Uruguay, Paraguay and southern Brazil they drink yerba mate. It's a tea-like drink renowned for its medicinal properties and known as the "drink of the gods."

They believe that it energizes the body, stimulates mental alertness, strengthens the immune system, and aids in weight loss. It contains 24 vitamins and minerals, 15 amino acids, 11 polyphenols, caffeine, and is in antioxidants. It is drank out of a special metal straw (as you can see in the picture). The general cuisine tends to be a blend of cultural backgrounds (Spanish, African, East Indian, Portuguese, etc), cooking styles, and foods of colonial Europeans. Grilled meats (like beef, hogs, lambs, and goats) slowly cooked for hours are popular throughout. One popular method cooking method is an oven pit.

In Peru they refer to them as pachamanca (picture to the right), where a young pig or goat is cooked under a layer of hot stones, leaves, and herbs. A popular food (that is quite trendy) is quinoa.  It has been a staple for millions of native inhabitants, although production declined after the Spanish conquests, and at times it has only been grown by peasants (although it's popularity again is rising and it's appearing in health stores throughout the world). Quinoa is a relative of spinach and swiss chard. It is a complete protein (with 9 amino acids) and is a source of manganese, magnesium, iron, copper, and phosphorus. Many turn to quinoa when they are starting a grain-free lifestyle, be heady though, because it is a little carb heavy (53 according to the glycemic index). There are better options in my opinion, but it is better than eating bread. Let's explore these regional cuisines:

* Colombia and Venezuela: Spanish influenced. Meals tend to be served with olive oil, cheese, parsley, cilantro, garlic, and onions. Hot chili peppers are served on the side with most dishes. Local fruits and veggies are eaten in abundance. A speciality meal in Colombia is hormiga, or toasted fire ants (picture to the left)!  *Argentina, Chile, Bolivia, Uruguay, and Paraguay: major beef producers. Argentina are famous for their specialty barbecue and grilled meat restaurants, called asados. Beef is definitely the main source, although lamb and other meat varities are popular as well. The national dish of Argentina is called a matambre (and I'm actually anxious to try this one, it's pictured to the right). It's a herb seasoned flank steak rolled around a filling of spinach, sliced or whole carrots, and whole hard boiled eggs that is either poached or baked. This region enjoys hearty soups and stews daily (fish is a popular soup choice in Chile, whereas Argentinians tend to like theirs with meats, vegetables, and fruit).

*Guyana, French Guiana, Suriname: heavy influence from Africa, East India, Portugal, and China. Pepper pots are popular in Guyana (stew of cassava juice, meat, hot pepper, and seasoning).

*Peru and Ecuador: cuisine styles differentiate between the Andes highlands and the coastal low lands. In the highlands they tend to eat a lot of potatoes (bad!), whereas the lowlands make a lot of ceviches. Ceviches are a way to prepare seafood marinated in either lime or sour orange. Also popular are chile's (which are abundant). They make salsa de aji, which is chopped chili, onion, and salt usually served with meat.

*Brazil: influences are Portuguese, African, and native. Portuguese dishes include dried salt cod, linguica (a type of sausage), and spicy meat stews. Africans brought okra and dende oil (palm oil)

International Week: South America

Sorry for such a long break, but we're back today to kick off international month! What region are we looking at first? Let's check out our neighbors below the equator- South America. Most of us (at least I do) think of them as a vibrant culture (fiery latinots) with a long history (Inca) and great source of hidden treasures (the Amazon and rainforests). How about all those Brazilian models? Don't we all envy those bronzed perfect bodies? What's going on down there? This week we'll explore South American health (both past and present) and explore some of its cuisine. South America has over 400 different indigenous groups. Spanish conquests of the 1500's wrecked havoc on these populations, however, spreading diseases that the these groups had never encountered (much like our Native Americans in North America). Most cultures became mixed and indigenous people only survive now by self isolation. Those that are more integrated into mainstream society are more vulnerable to modern diseases (obesity and hypertension, which lead to an increased risk of heart disease and diabetes),

along with alcoholism. Those who live in isolation have a better quality of life. Poorness or richness have no relevance because they don't recognize land property or monetary systems. Their health is linked to a healthy ecosystem, transmitted knowledge (practical information, beliefs, and religious practices), and health practioners (shamans). Extinction of indigenous groups have resulted in a loss of rich information on medicinal plants and their eco-systems. There are still many groups today  (mostly able to live through government protection because some have encountered land disputes with miners and deforestation). In Brazil many tribes in Brazil can be found in the Javari Valley. Some other groups include the Nanti and Nahua of Peru, the Nukak of Colombia, the Ayoreo of Paraguay, and the Huaorani of Ecuador (some of these we'll look at closer). So how do these tribes live today? The Nukak are nomadic hunter-gatherers with seasonal

patterns. They are expert hunters- using poisonous blowguns to kill monkeys, birds, peccaries, and cuman sclerops (whose eggs they eat too). They also capture rodents, amardillos, tortoises, frogs, crabs, shrimps, snails, and larvae of palm weevils. They fish with bow and arrows or harpoons. I also read that they use nuun roont, which stun the fish in the water and make them easy to capture. Another tribe are the Huarani of Ecuador. They also hunt monkeys, birds, and peccanes, but refuse to hunt deer (which the Nukak do too) because their eyes are too similar to humans. They don't like to kill and to counterbalance that the shaman demonstrate respect through preparation of the poison on the darts. They believe by using darts they are retrieving rather than killing.

These tribes are as close as one can be to our paleolithic ancestors. Hunting and gathering for themselves, and only really sucombing to modern diseases by coming in contact with society. That means no obesity and heart disease and diabetes. Next we'll look at popular regional cuisines that most in South America are eating.