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Healthy Cooked Nopales with Salt: Nutritional Benefits & Easy Recipe

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Nopales (Cooked with Salt) – Nutritional Information

Nopales, also known as prickly pear cactus pads, are a vibrant and nutritious vegetable commonly used in Mexican cuisine. Cooked with a touch of salt, they offer a delightful, mild flavor and a variety of health benefits. Below is the detailed nutritional breakdown of cooked nopales:

Ingredients:

  • Nopales (Prickly Pear Cactus Pads), cooked with salt

Nutritional Information (per 100g serving):

Nutrient Amount
Energy 15.0 kcal
Protein 1.35 g
Fat 0.05 g
Saturated Fat 0.006 g
Carbohydrates 3.28 g
Fiber 2.0 g
Sugars 1.12 g
Calcium 164.0 mg
Iron 0.5 mg
Magnesium 47.0 mg
Phosphorus 16.0 mg
Potassium 195.0 mg
Sodium 20.0 mg
Zinc 0.21 mg
Copper 0.049 mcg
Manganese 0.408 mg
Selenium 0.7 mcg
Vitamin C 5.3 mg
Thiamine (Vitamin B1) 0.011 mg
Riboflavin (Vitamin B2) 0.04 mg
Niacin (Vitamin B3) 0.296 mg
Vitamin B6 0.067 mg
Folate 3.0 mcg
Vitamin B12 0.0 mcg
Vitamin A 22.0 mcg
Vitamin E 0 mg
Vitamin D2 0.0 mcg

Allergen Information:

  • Common allergens: Nopales are naturally gluten-free and do not contain dairy, nuts, or soy. However, as they are typically cooked with salt, individuals with salt sensitivities or those on a low-sodium diet should consider adjusting the seasoning accordingly.
  • Cross-contamination: As nopales are typically prepared in shared kitchens or processing facilities, there is a potential for cross-contamination with other allergens like wheat, dairy, or nuts, especially in packaged or processed forms. Always check labels or consult with the preparer if you have severe allergies.

Dietary Preferences:

  • Vegan: Yes, nopales are plant-based and suitable for a vegan diet.
  • Gluten-Free: Yes, this food is naturally free from gluten, making it safe for those with celiac disease or gluten sensitivity.
  • Low-Calorie: Nopales are an excellent option for those looking to reduce their caloric intake while still enjoying a flavorful, nutritious vegetable.
  • Keto-Friendly: Due to their low carbohydrate content (3.28g per 100g), nopales can be included in a ketogenic or low-carb diet.
  • Paleo-Friendly: Yes, nopales fit well within the paleo diet, being a whole, minimally processed vegetable.
  • Low-Sodium: Despite being cooked with salt, the sodium content of nopales remains relatively low (20mg per 100g), which is favorable for individuals monitoring their sodium intake.

Culinary Tips:

Nopales have a distinctive, slightly tart flavor that pairs well with a variety of ingredients. They can be enjoyed in salads, tacos, scrambled eggs, or simply as a side dish. To prepare, gently remove the spines from the pads using a vegetable peeler or knife, then slice or chop as desired. The cactus pads can be sautéed, grilled, or boiled, and a sprinkle of salt enhances their natural flavor. For a fresh twist, combine them with tomatoes, onions, and cilantro for a vibrant salsa, or add them to your favorite vegetable stir-fry.

Conclusion:

Cooked nopales with salt are a nutrient-dense food choice packed with fiber, vitamins, and minerals, particularly calcium and magnesium. Their mild flavor and versatility in the kitchen make them a great addition to various dishes, and their health benefits make them an excellent choice for those seeking low-calorie, high-nutrient vegetables in their diet. Whether you’re trying them for the first time or incorporating them regularly into your meals, nopales are a delicious way to add diversity and nutrition to your culinary repertoire.

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