Recipe: Papa a la Huancaína

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One of the most popular vegetarian-friendly meals within Peruvian and Bolivian cuisine is somewhat of an Andean take on potato salad. Papa a la Huancaína is a dish comprised of boiled potatoes doused in a creamy yet spicy sauce (varying by country), which is served on a bed of lettuce alongside sliced tomato, black olives, and hard-boiled eggs. This odd combination of ingredients come together surprisingly well, and since the dish is served as a deconstructed salad, everyone can self-prepare their plate to their own specific preferences.

Huancayo is a city in the Peruvian highlands where the dish originated, but it has since become a popular staple in household cooking around Peru and Bolivia. Salsa Huancaína is a versatile sauce that can be paired with just about anything, though boiled potatoes are the traditional favorite. Having tried papa a la Huancaína in both Peru and Bolivia, there is one distinct difference between the two recipes. Peruvians make their cheesy sauce out of queso fresco, aji amarillo (yellow chili pepper), evaporated milk, onion, garlic, and crushed crackers, while Bolivians add one key ingredient: peanuts. The most delicious version that I encountered was at a Bolivian friends’ home where the family cook was kind enough to share her protein-packed recipe with me. [For the typical Peruvian recipe, please check out Peru Delights]

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Ingredients for sauce

  • 4 dried pods of aji amarillo
  • 3 cups roasted peanuts
  • 1 tbsp. olive oil
  • 1 small yellow onion, finely chopped
  • 1-2 garlic cloves, crushed
  • Salt and pepper to taste

Ingredients for salad

  • 6 yellow potatoes, boiled and peeled
  • 2 hard-boiled eggs
  • 1 sliced tomato
  • Large lettuce leaves
  • Handful black/Kalamata olives

Preparation

  1. Chop aji amarillo pods and soak in warm water overnight.
  2. The next day, soak peanuts two hours before cooking or until slightly softened.
  3. Sautee onion and garlic in olive oil until browned.
  4. Puree rehydrated aji amarillo with a small amount of water and add to onion.
  5. Cook onion and aji amarillo mixture together for about 10 minutes, stirring constantly over medium heat, add more water if necessary to maintain paste-like consistency.
  6. Combine peanuts with 1 c boiling water and add onion and aji mixture in blender, grind until smooth and creamy.
  7. Return mixture to a sauce pan and cook over low-medium heat for about 10 minutes, stirring often until sauce is thick and custard-like.
  8. Add salt and pepper to taste.
  9. Serve either hot or cold over boiled potatoes on a bed of lettuce alongside sliced tomato, hard-boiled eggs, and olives.

Featured Food: Choclo and the Maize of the Andes

One of the most iconic and widely-consumed foods from the Andean region of South America is a bountiful variety of maize, or corn. Farmers grow a colorful array ranging between white, yellow, red, purple, and black, with many types having adapted to be grown in the harsh climates and terrains of the Andes. With Peru alone boasting over 50 varieties, more than anywhere else on the continent, it is justifiably a major dietary staple. This post will mainly focus on some of the most popular and recognizable types of maize that I’ve encountered in my South American travels.

Choclo is the jumbo corn that is most commonly eaten throughout Peru and Bolivia. It’s texture is chewier and starchier, with bulbous kernels about five times larger than the sweet yellow and white corn that is familiar to North Americans. It is typically eaten sauteed, boiled, straight off the cob, in soups, stews, baked dishes, and as a common side to ceviche. When I first discovered choclo in Peruvian cuisine, I assumed it was related to hominy but learned that hominy is corn that has been dried and treated with lye, then ground to make grits, cornmeal, or masa flour. I have also seen hominy-treated corn sold in Andean markets, but plain choclo is much more common.

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Maize morado is the beautiful purple and black corn that is renowned from this part of the world. Originating from the Andes, it was traditionally consumed by the Incas and used as dye for its rich coloring. Today it is most often seen in mazamorra corn pudding, and in beverages such as the thick smoothie-like api breakfast drink, and spiced chicha morada juice. The corn’s vivid purple pigment is derived from anthocyanins, which are powerful antioxidants that could potentially yield health benefits such as blood flow promotion, anti-inflammation, and improvement of blood-glucose levels.

Corn snacks are some of the most popular street foods in South America, with no shortage of options available. Cancha, made from the chulpe corn variety, is a toasted snack that gets a crispy shell and starchy interior instead of popping when cooked. It is ubiquitously served as an appetizer in Peru and Bolivia, and is often complementary in bars as a salty incentive to keep drinking.

A sweeter alternative to the cancha corn nuts are pasankallas, which are giant puffed corn kernels. Much larger and less crunchy than your average popcorn, it is often eaten with a sweet sugar coating or even hot pink food coloring. Since it is more firm than popped corn, the puffed pasankallas will keep for longer and it is not uncommon to come across enormous overflowing bags sold by cholita ladies in Bolivian marketplaces. Palomitas or typical popcorn is also thoroughly appreciated, and confituras is candy corn, or popcorn with honey coating.

As a staple ingredient with countless varieties, the opportunities for incorporating maize into Andean cuisine are endless. Some traditional dishes that can be prepared vegetarian-friendly include the sweet and savory cornmash pastries, humitas or tamales. Soups, stews, and chowders frequently contain either choclo kernels or ground mote cornflour. Api smoothies, chicha morada juice, and a fermented corn beer called chicha de jora are popular corn-based beverages. Finally, one of my favorite traditional dishes is pastel de choclo, or corn pie, which is prepared with onion, spices, olives, hard-boiled egg, and raisins, topped with a sweet corn mixture, and served in an earthenware bowl. Needless to say, my time in South America will continue to include finding new ways and exciting ways of consuming maize.

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Recipe: Api Morado (Spiced Purple Corn Drink)

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Maiz morado (purple corn) is iconic to the Andean region of South America and in my opinion is one of the most beautiful foods from this part of the world, not to mention my favorite color. Imagine my delight when I learned about the rich, heavily spiced breakfast drink called api morado that can be traced back to Inca origins. The beverage has a thick, smoothie-like consistency and is made with purple corn flour, cinnamon sticks, whole cloves, orange rind, pineapple juice, and sugar. There is a white corn flour variety called api blanco prepared slightly differently using milk and crushed white corn or hominy, which is also served as a hearty breakfast drink.

Api is generally consumed hot alongside puffy fried pastries topped with powdered sugar called buñuelos  or cheese-filled empanadas; together they will set you back about a dollar. I have seen the drink typically sold at hole-in-the-wall restaurants in Peru and Bolivia where these are the only items on the menu. It is also possible to buy powdered api packets in the store, but these don’t compare to the fresh stuff in my experience. With its high sugar content, api isn’t necessarily the healthiest breakfast option, but it certainly is delicious and the nutritional benefits of purple corn are worth a mention.

The beautiful dark purple pigment is a result of anthocyanins, which are flavonoid antioxidants also contained in other dark produce such as blueberries, grapes, plums, and eggplant. Along with anthocyanins, the phytonutrients contained in purple corn could promote blood flow, act as an anti-inflammatory, and positively impact blood-glucose levels. Though it is difficult to research the link between anthocyanins and human health, preliminary studies on this antioxidant’s effectiveness in protecting against disease have been promising. With plenty of research still needed to be done on this purple crop, the rich taste alone is reason enough to try incorporating it over more common corn varieties.

The api morado recipe below is courtesy of Bolivia Bella:

Ingredients (serves 8):

  • 2 cups ground purple corn or purple corn flour
  • 15 cups water
  • 2 cinnamon sticks
  • 2 whole cloves
  • Rind from one orange, finely grated
  • Juice of ¼ pineapple
  • Sugar to taste

Instructions:

  1. Purple corn is sold dried on the cob, in kernels, or as a corn flour. If using whole purple corn, cut or break off the kernels and grind in a blender or food processor with a little water. A mortar and pestle is used traditionally, though takes much longer. If purple corn flour is available, this step can be eliminated.
  2. Soak the ground purple corn or corn flour in 6 cups of water for two hours. In the meantime, boil the remaining 9 cups of water with the cinnamon and cloves so that the water will take on the flavor of the spices.
  3. If using ground purple corn, strain the corn from the water, reserving the water and not the corn, to be added to the boiled cinnamon water. If using corn flour, add the 6 cups of soaked corn flour to the 9 cups of boiled cinnamon water.
  4. Add the grated orange rind to the spiced purple water.
  5. Cook together, stirring constantly until just a little thick, and taking care to avoid lumps. Add the pineapple juice and sugar to taste, and serve steaming hot or refrigerate to serve cold.

Vegetarian Reality Check

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Despite the excitement and fulfillment I derive from exploring diverse cuisines during my travels overseas, it is worth noting that vegetarianism abroad is not necessarily always easy. It is certainly not as glamorous as a blog stocked with images of delicious and unique dishes might lead some to believe. Many meals on 12+ hour bus rides are disappointingly devoid of nutritional value and I don’t like to admit how many times I’ve resorted to processed garbage in transit stations. Even someone that is relatively conscious about what they put into their body ends up consuming snacks with primary ingredients including sugar, white flour, and hydrogenated oil when they would otherwise go hungry. I have entered many a restaurant scouring the menu for something other than bland pizza and pasta before leaving in search of more healthful options, sometimes going into four or five places before finally settling on one so that my boyfriend can at least get something to eat without going insane. The frustration and disappointment involved in this process time and again is what doesn’t come across in mediums such as this.

Luckily, this ain’t my first rodeo. I’ve survived long enough as a vegetarian that I’m used to fending for myself since I decided 12 years ago that animal flesh wasn’t doing it for me. Although times have evolved, back then my conservative hometown in Alaska wasn’t very accustomed to the concept and I took a lot of flak from my peers (to my amusement, many people I grew up with have now seen the light for themselves). In any case, I’ve devised some tricks that help me out in even the most dire of circumstances. I will frequently buy fruits and vegetables at the tiny produce stalls and use my pocketknife to create a sandwich in just about any setting—this is my most common meal on long-distance buses which I end up taking every couple of days while backpacking. I will also sometimes transform a lame side “salad” generally consisting of some lettuce and shredded beet or carrot, and put it into a bread roll for another on-the-go meal. If I’m someplace with a kitchen, I’ll often eat much better if I cook for myself and try to whip up a salad, stir fry, or baked veggie dish with the minimal supplies available.

Overall, I think it’s important to be honest about the trials and tribulations that vegetarians face while traveling in this part of the world. Obviously, being on the road is a much different story from someone that is settled in a place with knowledge about the local food markets and adequate cooking facilities at their disposal. Eating consistent, nutritious meals with whole ingredients is something I look forward to when ending the backpacking portion of this trip. In the meantime, it’s almost better to make light of the difficulties that living with dietary restrictions causes; for instance, the mentality towards vegetarians in Argentina can basically be summed up as…

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Featured Food: Fruits of Peru

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A visit to the produce market in a foreign country is typically a feast for the eyes, and in my case, a regular feast as well since I like to buy a sampling of all the items I’m unfamiliar with to taste-test afterwards. Peru is a treasure trove for fruit-lovers (I’m talking to you dad), and it’s no wonder there’s such diversity given the country’s extreme climate zones ranging from coast to Andes to Amazon. I am no expert in which species are native to this region, however I will give you a roundup of some of the fruits that intrigued me the most on my trip to the Peruvian fruit market. This is by no means a comprehensive list, and I will be compiling more South American fruits of interest as I continue to travel through other countries.

Of course along with all of the exotic fruits, there are also those that many people would recognize from our grocery stores back at home. An endless array of fruits are in abundance over here, and were more than likely  freshly harvested from within the country. (In order below: starfruit, apricots, figs, papaya whole & cross-section, bananas, two kinds of mangoes.)

I’ll start with my favorite fruit discovery from the Andean highlands: the cherimoya or “custard apple.” These succulent heart-shaped fruits are green and almost scaly looking from the outside, but have a creamy white interior that can be eaten with a spoon like custard. It’s a very popular ice cream flavor in Peru and I can understand why, the fruit itself honestly tastes like you’re eating dessert. Cherimoya’s flavor is hard to define, but it’s been described as a mixture of banana, pineapple, mango, peach, and strawberry—basically all of your favorite fruits combined into one. One could even go so far as to call this a healthy snack since it contains essential vitamins, minerals, nutrients, and antioxidants, though the high sugar content is something to watch out for.

Aguaymanto is a fruit of many names (Peruvian cherry, Pichuberry, Inca berry, groundcherry, tomatillo), but it is actually a type of gooseberry. Their distinctive appearance resembles a delicate paper lantern with a bright yellow-orange cherry inside. Aguaymanto was originally harvested by the Incas and continues to grow throughout the Andean region. The taste is a tangy mix of sweet and sour that Peruvians use in savory dishes, though I have never tried this myself. Vitamins A, B, and C as well as antioxidants, phosphorus, and protein make this one very healthy berry.

On my recent trip into Colca Canyon, I was introduced to the pacay or “ice cream bean” tree and got to taste this bizarre fruit for the first time. The outside resembles a long, green bean pod, while the inside looks like a furry, white worm. Technically pacay is a legume, but is sold along with other fruits in the market as a sweet, albeit fuzzy snack.

Pepino dulce is not to be confused with regular pepino, which means cucumber. Instead, this Andean fruit is more like an extremely juicy mini-melon, and its taste reminds me of honeydew. Pepino dulce stands out in a market because of its pastel yellow exterior with distinctive purple stripes—if it were up to me I’d rename it “tiger fruit.”

“Amazon tomato” is another name for the cocona, which as the name suggests, is native to the Peruvian jungle region. Its appearance is similar to a yellow or orange mini bell pepper, while the taste is more like that of a sour, citrusy tomato. Peruvians mainly cook with it in sauces, soups, and juices.

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I’ve saved one of the best (and strangest) fruits for last: the tuna cactus fruit, also known as the “prickly pear.” You may recognize the name as a fruit Baloo eats in The Jungle Book. When I first noticed this being sold in markets and on street corners, I didn’t think that eating a shriveled cactus sounded that appealing. It looks pink and green colored with small prickles on the outer skin; little did I know that on the inside it is a vibrant shade of magenta with juicy flesh and edible seeds, and the taste has been described as a combination of watermelon, raspberries, and kiwi. Popular all over Latin America, it is commonly made into bright pink jams, jellies, and juices. Due to its high content of vitamins, minerals, and fiber, prickly pear has even caught the “superfood” buzz. It is high in copper and magnesium and has smaller amounts of potassium, calcium, and phosphorus, as well as carotenoids and antioxidants.

Pleasure: Peruvian Pisco Sour

Visitors to Peru are quickly introduced to the beloved alcohol known as pisco, and if I’m being honest I’ll admit that I tried it on my very first night after getting off the plane in Lima. It is a uniquely flavored grape brandy, unless like with most liquor you get the bottom of the barrel cheap stuff—then it just tastes like peroxide. Peruvians take great pride in their pisco and have proclaimed the pisco sour as their national drink. Much like the Greek-Turkish debate over the origins of dolma and baklava, there is controversy about whether Peru or Chile can lay claim to this national treasure. To my knowledge, Chilean pisco and their recipe for pisco sours are distinct and so it seems only fair to credit both cocktails and give them each their own name, but what do I know?

In any case, imagine a whisky sour but infinitely tastier (in my humble opinion). Fair warning, this is not a vegan beverage! I have yet to try the Chilean alternative, but the Peruvian pisco sour is composed of lime juice, egg white, simple syrup, Angostura bitters, and of course pisco. As with most trendy cocktails, there of slight variations which might include pineapple, passion fruit, mango, purple corn, or even coca leaves in this part of the world. Since pisco may be difficult to find in the states, I have heard that white tequila could be used as a substitute. Here is a general recipe for those that would like to try this drink at home:

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Pisco Sour

Ingredients

  • 3 oz. Peruvian pisco (substitute white tequila if necessary)
  • 1 oz. lime or key lime juice, fresh-squeezed
  • 1 oz. simple syrup or 2 tsp. sugar
  • 1 egg white
  • 2 dashes Angostura bitters
  • Ice cubes to shake

Preparation

  1. Combine pisco, lime juice, simple syrup, egg white, and ice cubes in a shaker and shake vigorously so that foam will appear when poured (you can also use a blender for a frothier beverage).
  2. Strain into a chilled glass and add 1-2 dashes of Angostura bitters. Serve with a lime garnish if you want to get all fancy about it.

Eating Out: Vegetarian Restaurants of Cusco

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With its prime placement in the Sacred Valley, proximity to Machu Picchu, and historical status as the heart of the Inca dynasty, Cusco is the most visited city in Peru if not all of South America. Given its penchant for attracting visitors, the city is well-prepared to host people of all diet types. There were many restaurants advertising vegetarian, vegan, gluten-free, and even raw food menus. I was happy to see the ubiquitous set menus were extended to include veg-friendly alternatives, and overall found eating in Cusco to be surprisingly affordable.

The first place that I found was El Encuentro, a vegetarian chain with several locations in the downtown area (though the restaurant I ate at was closing down that week). I was drawn there for the inexpensive set lunch (7/s or $2.50), though the menu also carries a wide variety of traditional Peruvian dishes using tofu or meat substitute, including classics such as “lomo saltado” and “chicharron.” The set lunch included a salad bar with chard, choclo (Peruvian jumbo corn), radish, tomato, onion, lettuce, potato skins, and a creamy dressing. This was followed by a steaming bowl of semolina chowder filled with carrots, onion, celery, and chard. Finally, the main course was a choice of either a yellow lima bean stew with queso fresco OR plantain fritters with tomato and onion sauce. Overall it was a tasty low-budget vegetarian option.

Next on the list is Prasada, which apparently has two locations including a sit down restaurant, though I only ever came across the take-out stall. With a tiny booth and mostly standing room, this place could almost literally be considered a hole-in-the-wall. According to their menu, prasada means “mercy” as well as offerings to Krishna that affect consciousness and transform those consuming them into compassionate beings. Hindu references aside, their menu was comprised of creative soups and salads, gluten-free and vegan sandwich options, along with a variety of meatless burgers, tacos, and falafel (though surprisingly no Indian curries). I ended up trying the veggie tacos with freshly made pico de gallo and guacamole, and the Pura Vida veggie burger with caramelized onions and honey mustard, both very well flavored and filling. (Prices range from 6-10/s or $2.00-3.50)

The award for culinary highlight of my time in Cusco definitely goes to Green Point. This vegan restaurant was a bit of a splurge compared to the others (mains 18-22/s or $6.00-7.50), but is in a league all its own and worth every solas. My non-vegetarian boyfriend went so far as to claim it was the best food we’d encountered in Peru so far. Green Point is very transparent about their compassionate ideals, and their menu opens with a mission statement about dreaming of animal liberation and a cruelty-free world. I am kicking myself for not trying their menu del día while I was in town, but the one meal we did enjoy there was exquisite. The restaurant crafts innovative and unique gourmet vegan dishes with immaculate presentation, and since each item on the menu looked sounded absolutely incredible, I’ll just tell you what we ordered: rocoto relleno (stuffed pepper), rice and beans with eggplant and zucchini in seco (coriander) sauce, mushroom risotto with almond milk, and ravioli stuffed with smoked pumpkin, vegan cheese, tomato sauce. Needless to say we were completely satiated by this smorgasbord or we would have considered checking out the vegan baked goods, vegan chocolates, or raw nut milks and cheeses for sale in their shop.

Honorable mentions go to:

*”Let’s Go Bananas,” where I devoured many a roasted veggie sandwich with garlic aioli (2.50/s or $0.86)

*Street stalls catering to vegetarians with papa rellena (stuffed potato) and yucca snacks.

*Every restaurant in the city that serves my beloved sopa de quinoa!

Recipe: Sopa de Quinoa

Avoiding meat in South America can be tricky at times, but thankfully there is one reliably fresh, tasty, nutritious, and almost always vegetarian item found in restaurants across Peru and Bolivia. Whenever I see the words “sopa de quinoa con verduras” on a menu, my heart sings and I know what I’m ordering. Quinoa is an Andean staple that is prepared in endless varieties ranging from pilaf to baked goods to porridge and even incorporated into beer and juices. However, one of the most common ways to consume this protein-rich pseudo-grain is in a traditional quinoa and vegetable soup.

Though the quinoa soup I’ve tasted is never cooked exactly the same way from place to place, it is always a hearty and filling course on its own, and is generally served as a precursor to another full meal. The nourishing benefits of quinoa plus the addition of fresh veggies makes this one of the healthiest dishes I’ve seen in this part of the world. It is easily digestible for just about anyone, and the texture can vary from a clear broth to a creamy chowder (this will be my next go-to soup during flu season). Before traveling over here I generally cooked quinoa as part of a stir fry or sweet breakfast porridge, but after tasting how incredible it is as a soup I will definitely be adding this to my arsenal. The recipe below, courtesy of Vegetarian Nirvana, can be used as a guideline since really any vegetable and spice of your choosing would be delicious:

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Sopa de Quinoa

Ingredients

  • 1 tablespoon light olive oil and some extra for the greens
  • 1 cup white onions, finely chopped
  • 1 cup potatoes, peeled and diced
  • 1/4 cup carrots, peeled and diced
  • 1/4 cup washed and rinsed quinoa
  • 1/2 teaspoon dried Mexican oregano  (or any herb of your choice)
  • Salt and pepper to taste
  • 2 ½ cups water
  • 1/4 cup frozen peas
  • 1 cup of chopped Swiss chard and/or beet greens
  • 1 tablespoon Aji Amariilo sauce (or any  hot sauce of your choice)
  • Optional toppings: chopped cilantro, avocado slices, queso fresco or a similar type of crumbled fresh cheese

Preparation

  1. Warm oil in a soup pot set over medium heat. Add the onions and sauté for a couple of minutes. If using garlic add it now.
  2. Add the potatoes and carrots and stir till well coated with oil. Cook for a couple of minutes.
  3. Add the un-cooked quinoa, oregano, salt and pepper. Stir to incorporate.
  4. Add the water and let it come to a boil. Add the peas.
  5. Reduce the soup to a simmer put a lid on the pot and cook for about ten-twelve minutes till the vegetables are cooked al dente. The quinoa will be done as well.
  6. Meanwhile stir fry the greens for a minute and add to the finished soup.
  7. Add the Aji sauce or the hot sauce of your choice. Check for seasoning.
  8. Serve with accompaniments of chopped cilantro, avocado or crumbled cheese.

Farm to Table: Colca Canyon’s Botanical Gardens

A trek into the Colca Canyon is no small feat; plunging to a depth of 13,650’, it is the second deepest canyon in world (the first being Cotohuasi Canyon in the same district in Peru). My boyfriend and I set out on a circuit through the canyon and after three days of intense down and uphill trails, my knees were certainly paying the price. A major source of relief came from the natural hot springs that are a feature of the tiny hillside village of Llahuar where we stopped for a night on our way through. Soaking in the thermal baths soothed our aching muscles and rejuvenated us for the days to come.

One of the highlights of our time there was a visit to some botanical gardens that are tended by the owners of the Llahuar Lodge.  After breakfast and a second dip in the springs, a kind woman named Angie agreed to take us out to the ancient rock terraces to see them for ourselves. She led us on a tiny trail until we came to a cultivated area clinging to the hillside overlooking the Rio Colca that flows through the canyon below. As we walked along the trail past each garden patch, she would point out various plant species and talk about their uses to the local people.

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I was particularly intrigued by the cactus species that we had been continuously surrounded by as we made our way through the canyon. Coming from the northernmost region of the U.S., cacti are completely foreign to me and I was eager to learn more about them. The most prominent type being grown in dense, tangled patches was a species that she called “tuna,” but is also known as the “prickly pear.” It is characterized by a stunted, flat, rounded appearance, both with and without spines, and occasional yellow flowers. The color of the fruit depends on the minerals in the soil ranging from yellow to red, and it is skinned before consuming the juicy pulp inside; the leaf can also be used as a laxative. Additionally, the tuna cactus attracts small parasitic insects called “cochinilla” which are desired by Peruvians for their vibrant red pigmentation. The Incas originally discovered this red dye and used it to paint their tools, textiles, ceramics, instruments, and even as a ceremonial face paint. In more recent years, people began infecting their tuna crops with the parasites to harvest the red pigment to sell to exporting companies for use in paint and makeup, which is why they’re harvested today.

Some other cactus species that we came across were the “sancayo,” which is a flowering plant that produces fruit sold in the markets, and the “San Pedro,” which has many uses but is most commonly recognized as a powerful hallucinogen. The sancayo fruits were out of season while we were there, but the plant itself towers at about 3 meters tall and is covered in wiry spines. When ripe, it has a large, round, yellowish-green fruit with black seeds. Both the sancayo and San Pedro cactuses have sap that was traditionally made into a shampoo. The San Pedro cactus contains large concentrations of mescaline, thus accounting for its hallucinogenic properties. To this day it continues to be a facet of shamanic healing rituals performed in the Andean region. As a medicine, it has been used to lower fever and treat kidney disorders. The juice can be topically applied to treat wounds or skin diseases, and also has several uses in veterinary care.

The botanical gardens were home to some fruit trees including “durazno” (peach), “manzana” (apple), and “palta” (avocado). All were out of season at the time, but we could see some immature fruit beginning to develop. There was also alfalfa growing around the area as a forage crop to feed animals.

One of the more interesting fruits to be seen was the “pakay” tree, which held an abundance of large seed pods sometimes referred to as “ice cream beans.” Angie gave us several of the pods to crack open and taste, and the result was quite bizarre. Inside were multiple large seeds lined in a row and covered in white, velvety fur. Once you put the white mound into your mouth, the seed comes right off and you spit it out to enjoy eating the sweet pulp. Technically pacay is a legume tree, and the seeds are relatives of other beans, peas, lentils, and peanuts. They are multi-purpose crops because farmers can sell the fruit and use the tree’s massive shade cover to cultivate coffee and cacao plantations. In some places pacay has even been used as a percussion instrument when the pod is dried with the seeds left inside to create a shaker.

The “molle” is a medicinal evergreen tree that has been used as an insect repellant and a healing agent for wounds and infections due to its antibacterial and antiseptic properties. Some believe it to be useful as an antidepressant, diuretic, and for menstrual disorders. Its small clusters of red berries can be made into a drink or sold as peppercorns, while the rough bark is used for firewood, and the leaves were historically used to dye Andean textiles.

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“Eucalipto” or eucalyptus was one of the few plants I recognized from its fragrant and distinctive scent. Many are familiar with it in aromatherapy, but the oil from the plant also has medicinal uses as a natural anti-bacterial, anti-fungal, anti-microbial, anti-viral, anti-inflammatory, anti-septic, deodorant, and decongestant. Angie said that they mostly use it for respiratory issues such as colds, coughs, asthma, bronchitis, and congestion problems. When applied topically, it is also beneficial for cuts, wounds, burns, sores, abrasions, insect bites, and rheumatism or muscle pain. Eucalyptus can be found in mouthwash, toothpaste, and other dental care products, as well as soaps, detergents, and cleaners. Not to mention is just smells heavenly!

Featured Food: Kañiwa

When health nuts use words like “ancient grains” or “superfoods” you may justifiably be wondering exactly what makes said provisions any more dated and/or superior compared to your average run-of-the-mill kitchen staples. For many people, the latest and greatest super-ingredient (i.e. quinoa, amaranth, millet, buckwheat, teff, etc.) may not taste significantly better than your regular side of rice or baked bread—but for those of us living with diet restrictions to gluten or animal protein, the nourishing benefits of these foods can make all the difference! Quinoa is an obvious fan-favorite, and has earned its popularity among the celiac and the health-conscious for its incredible nutritional value as a complete protein, loaded with all essential amino acids, as well as vitamins and minerals (an much more). But although it is native to this region of South America, we’re not here today to talk about quinoa…

Kaniwa, or cañihua, is the lesser-known cousin of quinoa, and packs just as strong a nutritional punch. I must admit that before coming here, I wasn’t even aware of its existence despite being fairly well-informed of trends within the health-food community. When my Bolivian Couchsurfing host mentioned cooking a dish with “quinoa y kaniwa” I simply thought he was repeating himself until I asked him to explain and discovered that these are in fact two separate ingredients. It is excusable to confuse the two, as kaniwa looks almost identical to quinoa except smaller, and is sometimes even referred to as “baby quinoa.” Like quinoa, it is considered a ‘pseudo-grain,’ meaning that for all intents and purposes it is eaten in place of your typical grains, but is gluten-free and technically a seed. Indigenous to the Andean highlands in Peru and Bolivia, it qualifies as “ancient” because of its status as a staple food for the Incas since it could thrive in harsh climates where even quinoa is difficult to cultivate.

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The largest difference between these two almost-interchangeable crops is that kaniwa doesn’t contain saponins, which are the bitter protective coating on quinoa that must be washed off before cooking (or is already washed off for you when bought in the U.S.). In terms of taste, it has the same nutty flavor, but retains a bit more crunch after being cooked than its fluffy cousin. Other than pre-rinsing, it is prepared in exactly the same way and is an extremely versatile ingredient that can be made into soups, stews, salads, porridge, desserts, or in place of grains or starches with any meal. Grinding the seeds into flour also creates a wonderful base for gluten-free baked goods. As previously mentioned, the nutritional content of kaniwa is on par or above the level of its oft-celebrated relative. To start, kaniwa’s compact size makes its nutrient density even higher than quinoa’s in terms of protein-content, flavonoid antioxidants, and dietary fiber. Overall it is an extremely rich source of complete protein, containing all essential amino acids (16% protein compared to quinoa’s 13%). Additionally, it’s an excellent source of iron, magnesium, calcium, zinc, phosphorus, and B vitamins

Enough with the comparisons though, let’s just get to kaniwa’s deliciousness already. Milton, my Couchsurfing friend who originally enlightened me to its existence in the first place, was explaining how he likes to eat it as part of a breakfast porridge. To cook, add one part kaniwa to two parts water and simmer on low heat for about 15-20 minutes until liquid is fully absorbed. He combines kaniwa and amaranth with milk, chopped walnuts, raisins or fresh berries, a generous sprinkling of chia seeds, cinnamon, and raw cane sugar. He also cooks a kaniwa porridge with chocolate and bananas for energy-boosting fuel whenever he goes trekking or camping in the nearby Cordillera Blue. (Pictures courtesy of Milton Coariti; lefthand photo also includes a topping of cactus fruit, which is another Peruvian curiosity that I will get to at a later date.)

Once learning about kaniwa, I discovered that I actually had already been enjoying it during my travels in South America thus far—most notably as an ongoing source of fuel during a 3-day trek through Peru’s Colca Canyon. It turns out that a common snack sold in both Peru and Bolivia are bags of “granola” which don’t resemble anything like the typical oat-based cereals we are familiar with up north. There is some variety between the bags in each country, but in general, they almost always contain: puffed wheat, amaranth, quinoa or kaniwa (or both!), bran, sesame seeds, coconut flakes, raisins, almonds, and honey. Delicious, nutritious, and capable of getting me through the second-deepest canyon in the world—I think kaniwa’s earned its status as a superfood.

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