Welcome back to the Nutrition Around the World series! We just wrapped up Hispanic Heritage Month, but it's never too late to celebrate this rich cuisine! Today, we're exploring the cuisine of Puerto Rico-- a Caribbean island known for warm weather and even warmer people. The cuisine birthed from a fusion of Taíno, Spanish, and African influences. From the delicate tostones (crispy green plantains) to the warm barriguitas de vieja (sweet pumpkin fritters), it is evident that Puerto Rico’s vibrant culinary tapestry is a testament to the island’s diverse cultural history.  

Nutrition Around the World Disclaimer: This content is intended to support cultural humility, equity, and inclusion. This should not be considered a substitute for cross-cultural conversations and interactions with diverse groups. While general characteristics will be highlighted, no community or cuisine is a monolith. Assume variability of foods, eating patterns, and cooking techniques within each region.  

Guanimes con Bacalao 

Bacalao (codfish preserved with salt), and its trusty sidekick, guanimes (cornmeal dumplings) join forces in this hearty stew. The dynamic duo is supported by onions, peppers, tomatoes and/or tomato paste, oregano, garlic, bay leaves, cumin, recao (culantro), and cilantro for a full-bodied flavor. Although the vibrant coastal cuisine of the locals may draw in tourists, this particular dish will entice you to venture deeper inland into the rustic mountains where it has its roots. While adored by island locals year-round, this stew is even more popular for those observing Lent.  

• Bacalao provides protein that strengthens your immune system and lean muscle mass. The power of bacalao dates back to the 1700s when it was used as a staple food for soldiers in San Juan due to its shelf stability and nutrient density. Just 4 ounces contain a generous 20 grams of protein. We’re not stopping there! Bacalao is also a fin-tastic source of vitamin B12, which aids in red blood cell production, and selenium, which promotes thyroid function. 
  • Salt is used to preserve bacalao but is traditionally removed before further preparation. The bacalao is soaked, boiled, and drained to remove excess salt. 

• Onions are not just responsible for bringing you to happy tears! They also contain allyl sulfides that reduce your risk for heart disease.  

• Peter Piper picked a peck of pickled peppers, but Peter didn’t know how positively amazing peppers are! Aji dulce, cubanelle, and red bell peppers may be used and provide vitamin C that improves skin and the immune system. 

• Guanime dough is most often made with flour, salt, water, butter, sugar, and cornmeal. The mixture is combined and formed into a cylindrical shape for boiling. The cornmeal in guanimes promotes gut health with 5 grams of fiber per 1/2 cup when dry. 
  • Fun Fact: Guanimes were originally wrapped in corn husks before cooking, but became more commonly prepared in banana leaves due to African influence.  

• Guanimes con Bacalao is most often served with taro, green banana, plantain, breadfruit, potatoes, white rice, or avocado.  

Arroz con Gandules 

Puerto Rico’s national dish features fragrant yellow rice, roasted pork, and pigeon peas cooked to perfection in a seasoned broth. Arroz con Gandules is a grain-changer for any special occasion or festive event.  

• Gandules (pigeon peas) provide protein, iron, potassium, and fiber. Just 1 cup of cooked gandules can provide over 100 percent of the daily recommended intake of iron. This will make red blood cell production and oxygen transport to your organs a peas of cake! 

• Sofrito, a fresh seasoning paste, always gets the anti-inflammatory party started with peppers, onion, cilantro, recao (culantro), and garlic.  

• Always add adobo! This seasoning blend combines white pepper, onion powder, garlic powder, cumin, paprika, turmeric, oregano, and salt for a robust complexity.  

• Tomato sauce can support better recovery after workouts because of its high magnesium and water content.  

• Manzanilla olives (green olives stuffed with pimento) add omega-3 and omega-6 healthy fats to the mix that will protect your brain and heart.  

Sancocho 

The soup for your soul! Sancocho, an earthy beef stew, is often eaten when in need of healing, and combines corn, plantains, and a myriad of root vegetables. This stew is near and dear to Caribbean and Latin American cuisines alike and may be prepared differently across and within these regions. Sancocho is theorized to have African roots and then was introduced to Latin America by Spanish settlers.  

• Chuck or round steak can boost your low-light vision due to their high zinc content.  

• Prebiotics are all the rage! The insoluble fiber in corn is a great way to feed your good gut bacteria and reduce colon cancer risk.  

• The folate in plantain can improve memory and cognitive function.  

• Yuca, a starchy vegetable, is the root of the cassava plant and balances blood pressure levels with potassium.  

• Malanga is akin to taro root but boasts a firmer texture and a sweeter flavor. This South American tropical vegetable provides phosphorus needed to strengthen bones and teeth.  

Pasteles de masa 

Seasoned pork, chicken, or bacalao is nestled in a pocket of pounded dough made from green banana, plantain or root vegetables. These delicious little packages are wrapped in banana leaves and then boiled. Pastales de masa is a labor of love and is most frequently prepared by the whole family 2-3 days before a holiday dinner.  

• Green Bananas are unripe bananas packed with resistant starch that will manage your cholesterol levels.  

• Calabaza (Kabocha Pumpkin or Squash) reduces the risk of age-related macular degeneration with vitamin A.  

• Achiote oil made from Vitamin E-rich achiote seeds (annatto) protects your body from air pollution and ultraviolet radiation. Achiote oil is spread on the banana leaf to seal the deal and add a mild heat to each bite!  

Not an expert in the kitchen and want to try this sooner rather than later? Try these dishes and more from one of the places below. 

Atlanta Hot Spots for Puerto Rican Cuisine: 

• Raul’s Latin Kitchen and Catering, a food truck serving the Atlanta area 

• Panaderia Boricua, sandwiches, pastries, and coffee in the Norcross area  

• Coqui VIP, a restaurant offering Puerto Rican and Italian dishes in the Lilburn area 

• Island Flavors, a pop-up restaurant in Grant Park 

• La Tropical Latin Kitchen, Chattahoochee Food Works  

• El Super Pan, The Battery Atlanta 

Our journey ends here for now, but we hope you’ve picked up some tasty tidbits and are excited to savor dishes from this rich and flavorful cuisine soon. If you're a Puerto Rican cuisine aficionado, drop a comment below and let us know your top pick from the list!