Healthy Cooking Class: Foods from South America

Traditionally, Latin Americans consume a diet filled with whole grain corn, vegetables, fruits, beans, rice, herbs and spices and combine this with a strong emphasis on family life, to support good health.

Today’s class we looked at a healthy Peruvian dish called ‘Palta Rellena’.


What’s so good about it?

Avocados are nutrient dense, low in carbohydrates, high in fibre, antioxidants and healthy mono-unsaturated fats that are anti-inflammatory to the body. A number of age-related diseases have been linked to inflammation, including obesity, cancer, type 2 diabetes, atherosclerosis, arthritis, osteoporosis, depression and dementia. Eating plenty of fresh fruits and vegetables, reducing saturated fats from animal sources, and choosing good oils coming from omega-3 and oleic sources — such as fish, linseeds, avocado, olives and almonds — are steps in the right direction.

For this chicken salad I included currants, toasted almonds and a sprinkling of shallots for colour, but I have also made this dish with a south western twist using black beans, corn, roasted pepper and cilantro. Another fantastic class with a delicious outcome!

Peruvian delights

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