Manuel Villacorta, award-winning registered dietitian, who has been featured many times on national television, returned to his homeland in Peru to experience 18 of the world’s greatest superfoods in their natural habitat. He watched and learned from everyday people in order to create 100 delicious recipes for his new book, Peruvian Power Foods. Hailed as “Best Nutritionist” in his hometown of San Francisco for 4 consecutive years, Villacorta is sharing the wonder of these remarkable superfoods with anyone wanting to live a healthier lifestyle.
I recently had the pleasure to sit down with Manuel and ask him a few questions about the power behind Peruvian foods. Read my interview with him below.
What inspired you to develop your new cookbook, Peruvian Power Foods?
Peruvian cuisine is a hot topic at the moment. Chefs are heralding the cuisine with the enthusiasm they once reserved for France. Peruvian restaurants are popping up in major cities everywhere. On his “Parts Unknown” program, Anthony Bourdain dubbed Peru’s cuisine one of the most underrated in the world. Clearly, something was happening in my home country. And while it’s partially due to the innovative preparations and exciting cross-cultural dishes being developed, Peru is also home to thousands of foods found nowhere else on the planet, many of which are staggering in their content of potent nutrients. As a native Peruvian, I felt there was no better time than the present to share my knowledge about the foods that originate from the region. And as a registered dietitian, I was interested in the health properties of these foods. This book helped me marry the two—health and cooking.
We’ve all heard about the health benefits of adopting the traditional diets of Mediterranean and Asian countries. Why aren’t more Americans familiar with the health benefits of eating like a Peruvian
Eating like a Peruvian from Lima is very different from eating like someone who is Andean or Amazonian. While the cuisine from Lima has fallen into a very westernized pattern, those from the Andes and Amazon regions have been eating the same foods for hundreds of years. However, only recently has the research on native foods such as lucuma, pichuberries and camu camu to name a few, surfaced. Americans aren’t familiar with adopting such a diet because the research is still new.
What is your definition of a “superfood” or “power food”?
There are many definitions of superfoods, but I define superfoods as hardworking functional foods that far surpass basic nutritional content. They are, quite simply, the cleanest, most powerful, antioxidant-rich, phytonutrient-rich and anti-aging foods available anywhere. And many of these nutrient-rich ingredients happen to come from South America, and more specifically Peru.
Do you think any of the 18 power foods will shock Americans?
Absolutely! However unique and unfamiliar the food, I decided to stick to foods that were attainable in the United States. For example, while the pichuberry is still very new here in the United States, it can now be purchased in mainstream markets like Bristol Farms, Safeway, Whole Foods and Vons in California, Arizona and Nevada. It can also be purchased online and shipped anywhere within the country.
The pichuberry is possibly one of the greatest superfruits available in the United States. It is rich in vitamins C and E as well as phenols. Additionally, research shows the pichuberry contains withanolides, which are a rare but special group of anti-oxidants that have been shown to suppress carcinogens and reduce oxidative stress. The Pichuberry is high in not only protein—1.7 grams per serving (100 g)—but is also a source of vitamin D (39% DV) and heart-healthy fatty acids. In addition, the pichuberry has a remarkably low glycemic index of 25 and just 65 calories, making it a diabetes- and weight-loss friendly fruit.
Where can Americans purchase the 18 superfoods mentioned in your book?
To make things easy, check Eating Free and Peruvian Power Foods before hunting around online. These two sites carry a good many of the power foods we reference, so they’re a good starting point. Many of these goods are now carried in health food stores, Latino markets and/or regular supermarkets like Whole Foods, Trader Joe’s, Safeway, Publix, and General Markets.Brands used were Sacha Vida, Navitas, Barry Farm, and Bobs Red Mill.
Most Americans are familiar with at least four of Peru’s power foods: Avocado, Beans, Cilantro, and Sweet Potatoes. What specific properties gives each its superfood status?
Avocado:
Avocados are rich in good fats which help decrease blood triglycerides and increase HDL (the “good” cholesterol). Both short- and long-term studies show that eating avocados also decreases high blood pressure, which lowers the risk of developing cardiovascular disease. Avocados also contain phytochemicals that aid the body in absorbing fat-soluble substances like carotenoids and lutein, which have anti-inflammatory properties. Many studies show that a diet rich in phytochemicals may aid in cancer prevention.
Beans:
Beans are rich in fiber which can help lower blood pressure and serum cholersterol; they also aid in proper functioning of the gastrointestinal tract. The fiber in beans also helps to mitigate fluctuations in blood sugar by slowing down transit time, thus improving insulin sensitivity in both non-diabetic and diabetic individuals.
Cilantro:
The leaves cilantro are rich in antioxidant flavonoids that scavenge free radicals, mitigate oxidative damage and help to prevent the onset of heart disease and cancer. Cilantro is rich in potassium and iron; potassium supports cellular health and helps regulate blood pressure, while iron is important for blood cell health.
Sweet Potatoes:
Sweet potatoes are packed with beta-carotene, a powerful antioxidant that has been shown to prevent oxidative damage, which can help prevent both cancer and cardiovascular disease. Moreover, beta-carotene promotes eye health by reducing the risk of cataracts and macular degeneration and helps keep your skin soft and youthful. Sweet potatoes are also potent free-radical scavengers that prevent DNA damage at the cellular level, helping to prevent diseases like cancer and cardiovascular disease in addition to slowing down the aging process.
To develop your cookbook, you visited your home country of Peru. What is your favorite memory from that experience?
Peru has a multitude of microclimates and diverse topography, making it home to thousands of foods found nowhere else on the planet. My exploration of three very diverse microclimates encompass not one, but many favorite memories.
Lima is located in the coastal region of Peru and proved to be a gastronomic explosion! It was there that I visited with local chefs and had the chance to see first-hand, what they were doing with these foods in the restaurants. This is also where I met Gaston Acurio, ambassador of Peruvian cuisine, chef and owner of Astrid y Gaston, Panchita and la Mar, and endorser of my book. Cuzco and the Andes are part of the Secred Valley where variety of crops are grown. With a focus on agriculture, this land is home to over 3000 kinds of potatoes and over 200 species of corn. Other treasures growing in this region are pichuberries, quinoa, kiwicha and maca. The Amazon provided a completely different experience altogether. The jungles of Peru are prized for their bounty of tropical fruits as well as the animals that populate these areas. I was lucky enough to experience such foods as lucuma, sacha inchi and camu camu. I spoke with locals and learned how these foods have been used for hundreds of years. Low and behold, their long-held beliefs about these foods and their nutritional benefits matched the science!
As a native Peruvian, did you learn anything new or completely unexpected from the local Peruvian chefs and cooks you met along your travels?
Several of the dishes highlighted in my book were inspired by unique preparations I enjoyed throughout my trip. One of my favorite discoveries was using popped kiwicha in place of breadcrumbs.
Moreover, despite being a native Peruvian, I wasn’t aware that civiche is only to be eaten in the afternoon. Civiche, while a very popular dish along the coastal regions of Peru, is prepared daily with freshly caught fish that does not hold throughout the day due to limited refrigeration. Hence, you will never see civiche served on a dinner menu in Peru.
Are there any other behaviors, besides eating habits, Americans can learn from the Peruvian culture?
While most businesses remain open during the lunch hour here in the United Stated, Peruvians take lunchtime very seriously. Lunchtime (and taking the time to eat a proper meal) is very important in Peru, therefore most businesses, break between 1:00 and 2:30 pm.
What recipes from your book are your personal favorite?
• Hearty Quinoa Pichuberry Bread—I make a loaf of this almost every week and eat it for breakfast or for a snack.
• Maca Fudge Brownies—there’s not a day that goes by that I don’t have my maca!
• Purple Potato Cilantro Soup—This is one of my favorite one-pot meals, packed with superfoods nutrients!
• Chichi Morada—see below.
What are some of your favorite foods?
Pichuberries, Maca and Kiwicha, Purple Corn
Please share anything else you would like to add.
The most exciting thing about these power-packed powders is that they are now widely available in the U.S. Try adding them to your diet to boost health and vitality. But remember, there is no one miracle food. By adding a variety of nutrient-rich superfoods to a smart diet of whole grains, fresh fruits, lean protein and good fats, you can jump start your health and increase your longevity. The recipes below are a great way to explore these incredible ingredients.
Chicha morada is wildly popular in Peru, and most kids grow up drinking it as a cheaper, healthier alternative to soda. You’ll find a version of it in almost every household. Do yourself a favor and try this classic Peruvian cooler. It’s lightly spiced and clove scented, which brings a depth of flavor to the sweetness of the corn.
The intense purple color of Peruvian corn comes from pigment-containing anthocyanins and flavonoids. These phytonutrients are rich in antioxidant, anti-microbial and anti-carcinogenic properties. The high level of anthocyanins in purple corn are positively linked to the regeneration of connective tissue and collagen for healthy skin as well as their ability to reduce the risk of heart disease and improve visual acuity.
½ cup white sugar (you can add another ½ cup if you prefer it sweeter)
12 cups water
3 cinnamon sticks
½ cup lime juice
1 tablespoon whole cloves
1 green apple, peeled and diced
1 whole pineapple, diced (reserve the peel)
Instructions
In a large pot, add the purple corn, water, cinnamon sticks, cloves, and the pineapple peels. Heat over high heat until the mixture reaches a boil, then reduce the heat to medium-low and simmer for 45 minutes.
Remove the chicha from the heat and add the sugar and lime juice.
Pour the mixture through a strainer into a large bowl, catching the remaining pulp.
Refrigerate the mixture for about 3 hours or until cold. To serve, add ice, and the diced pineapple and apple to each glass.
Notes
*Nutrition Per Serving: 113 calories, 1g protein, 27g carbohydrate, 0g total fat, 19mg sodium, 2g dietary fiber
*Daily Values: Fiber 8%, Vit C 23%, Vit A 1%, Vit D 0%, Calcium 2%, Iron 2%
