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The alfajor is a traditional sweet originating from the gastronomy of various countries in Latin America and Spain. Its main characteristic is being a type of filled pastry, which generally consists of two layers of soft and sticky dough, joined by a sweet filling, such as dulce de leche, and often coated with chocolate, powdered sugar, or shredded coconut.
Although alfajor is a sweet treat, it can have certain benefits when consumed in moderation:
Alfajor can be consumed in several ways:
Alfajor is very popular in Latin America, especially in the following countries:
Argentina: It is the most famous country for its alfajores, especially in the region of Córdoba, and is consumed in both traditional and modern versions.
Uruguay: Similar to Argentina, Uruguayan alfajores are known for their quality and variety, with a strong presence of dulce de leche.
Spain: Although more well-known in its almond and honey version (like the alfajores from Cádiz), alfajor has a tradition dating back to medieval times.
Chile and Peru: They are also important producers, although their versions may vary slightly compared to the Argentine ones.
Mexico: Although alfajor is not as popular as in other countries, there are also some versions with indigenous flavors.
Algarrobina is a natural syrup obtained from the pods of the carob tree, a tree that mainly grows in arid areas. This product is highly appreciated in the gastronomy of several countries, especially in Latin America, due to its nutritional properties and sweet flavor.
Peru: It is one of the largest producers of carob and algarrobina. The Andean region is especially known for its cultivation.
Chile: It is also an important producer, taking advantage of the arid conditions in the northern part of the country.
Argentina: Like in Peru and Chile, the carob tree grows well in the arid regions of Argentina.
Mexico: The carob tree is cultivated in various regions of northern Mexico.
Beverages: Algarrobina is used in the preparation of refreshing drinks, such as juices or smoothies.
Desserts: It is a common ingredient in the preparation of sweets and desserts, such as ice cream or cakes.
Sauces and dressings: It can be incorporated into sauces for meats, salads, or even marinades.
As a sweetener: Due to its sweet flavor, it is used as a sugar substitute in various recipes.
Dulce de leche is a caramelized dairy product obtained by slowly cooking milk and sugar until it thickens and acquires a characteristic brown color. It has a creamy texture and a sweet taste with caramel notes. It is known by different names in different countries, such as arequipe in Colombia and Venezuela, cajeta in Mexico (when made with goat's milk), or manjar in Chile and Peru.
Although it is a delicious product, its consumption should be moderate due to its high caloric and sugar content. Some of its properties are:
There are different versions according to their texture, ingredients, and preparation methods:
Clasico: The traditional recipe with milk and sugar.
Repostero: Thicker, ideal for filling cakes and alfajores because it maintains its shape better.
Casero: Made in an artisanal way, with a more rustic texture and a more intense flavor.
Light or sugar-free: Sweetened with sweeteners, to reduce its caloric content.
With chocolate: A variant that combines dulce de leche with cocoa for a more intense flavor.
With alcohol: Some versions include liquors like rum or whisky to give it a special touch.
Dulce de leche is a traditional product in Latin America, although it is also consumed in other parts of the world. Some of the main countries that produce and consume it are:
Argentina: Considered a national symbol, it is part of many recipes and is exported to several countries.
Uruguay: A great producer and consumer; Uruguayan dulce de leche is highly appreciated for its creamy texture.
Chile: Known as "manjar" and very popular in cakes and desserts.
Colombia and Venezuela: Called "arequipe," it is widely used in typical desserts.
Mexico: It is called "cajeta" when made with goat's milk, giving it a unique flavor.
Spain: Although not traditional, it has gained popularity in recent years.
France: In the Brittany region, there is a similar version called "confiture de lait."
Dulce de leche is extremely versatile and can be consumed in many ways:
Spread: on bread, toast, or cookies.
In baking: Used to fill cakes, alfajores, crepes, and pastries.
As a topping on ice creams, yogurts, or desserts.
In pancakes and waffles: Accompanied with fruits or cream.
Diluted in milk or coffee to add a sweet touch.
In flans and puddings as a sauce or base ingredient.
As a base for desserts like "chocotorta" or "volcán de dulce de leche."
Cheese bread is a kind of bun made mainly with cassava (tapioca) starch or flour, grated cheese, eggs, and sometimes milk or butter. It does not contain wheat flour, so it is naturally gluten-free.
Gluten-free: ideal for people with celiac disease or gluten intolerance.
High in proteins: thanks to the cheese and eggs.
Source of energy: cassava starch provides complex carbohydrates.
Rich in calcium: due to the cheese.
Light and elastic texture: crispy on the outside and soft on the inside.
Although the base is similar, each country has its version:
Churros are a fried sweet of Spanish origin. Their crunchy texture on the outside and tender on the inside, along with their flavor that combines perfectly with sweet or savory ingredients, has made them a favorite option for breakfast and snacks for most Spaniards.
Churros are elongated and cylindrical in shape, with a ridged surface due to the star-shaped nozzle used to shape them. They can vary in size, from small bites to long pieces of over 20 centimeters. They are golden in color and crispy in texture when bitten into, but have a soft and airy interior.
In some countries, different versions can be found, such as spiral churros (typical at fairs and markets) or churros filled with chocolate, dulce de leche, custard, or cream, which add an extra touch of indulgence.
Churros are a quick source of energy due to their high carbohydrate content, as they are mainly made of wheat flour. They are rich in calories, especially when fried in oil and sprinkled with sugar or served with chocolate. However, when consumed in moderation, they can be an occasional pleasure in a balanced diet.
Furthermore, homemade churros allow for a certain degree of customization, being able to be prepared with whole grain flours or alternatives to make them healthier.
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Churros and porras are two very popular fried sweets in Spanish gastronomy, but they have key differences in their preparation, texture, and size.
Churros are elongated, thin, and with ridges on the surface due to the nozzle used to shape them. Their dough is more compact, with less water giving them a denser texture. They are crispy on the outside and slightly tender on the inside. They are fried in straight strips or in a loop shape and are usually served sprinkled with sugar, accompanied by hot chocolate.
On the other hand, porras are thicker, smoother, and fluffier. Their dough has more water and has a more airy texture. They are fried in a large spiral that is then cut into larger portions. They are typical of Madrid, and although they are also served with chocolate, sugar is rarely added on top.
Churros are crispier and thinner, while porras are thicker and fluffier. Both are a delicious option to enjoy for breakfast or snack, especially with a cup of hot chocolate.
Spanish gastronomy: dishes for all seasons of the year - Mentta Blog |
Churros are best enjoyed when freshly made and still hot. In Spain, it is common to dip them in thick hot chocolate, creating an irresistible combination.
At fairs and markets, they are usually sold in paper bags, ready to eat while walking around.
Cacao nibs are small pieces of fermented, dried, and crushed cacao beans. They are the purest and most natural form of cacao before it becomes chocolate, and have an intense and slightly bitter flavor, similar to unsweetened dark chocolate.
Cacao nibs are considered a superfood due to their high content of nutrients and antioxidants:
Cacao nibs can vary depending on the type of bean used:
Criollo Cacao: With a smoother and less bitter taste, considered the highest quality.
Forastero Cacao: More common and with a stronger and bitter taste.
Trinitario Cacao: A hybrid between criollo and forastero, with a good balance of flavor and aroma.
Nacional (Arriba) Cacao: Originating from Ecuador, with floral and fruity notes.
Cacao is grown in tropical areas of America, Africa, and Asia. Some of the main producing countries are:
Ivory Coast and Ghana: Leaders in global cacao production.
Ecuador: Known for its fine aroma cacao.
Peru: Large producer of organic and sustainable cacao.
Colombia: With high-quality varieties.
Mexico: Historic producer of criollo cacao.
Brazil: Important in the South American market.
Cacao nibs are very versatile and can be used in many ways:
In yogurt or oatmeal: To add texture and flavor.
In smoothies: Combined with fruits and plant-based milk.
In baking: As a topping on cookies, brownies, or muffins.
In salads: For a crunchy and different touch.
In healthy snacks: Mixed with nuts and seeds.
In infusions: Can be added to coffee or tea to enhance their flavor.
Coconut flour is a product obtained from the pulp of the coconut. It is dried, defatted (removing its oil), and then ground into a fine powder. It is a healthy and gluten-free alternative to traditional flours.
High fiber content: Approximately 30-50%, which helps improve digestion and maintain a feeling of fullness.
Low in carbohydrates: Ideal for keto diets and low-carb diets.
Gluten-free: Suitable for people with intolerance or celiac disease.
Source of plant proteins: Although not a complete protein, it provides essential amino acids.
Rich in healthy fats: Contains beneficial fats, including medium-chain triglycerides (MCTs), which provide quick energy.
It is mainly produced in tropical countries where coconut is abundant, such as:
In many of these places, coconut flour is a byproduct of coconut oil extraction.
If you want to make homemade coconut flour, follow these steps:
Coconut flour is very versatile, and you can include it in your diet in many ways. Here are some ideas:
Since it does not contain gluten, it does not behave the same as wheat flour, but you can use it in:
The corn tortilla is a traditional food in Mexican and Central American gastronomy, made from nixtamalized corn dough (corn cooked with water and lime). It is a staple food in many cultures and is used as a base for numerous dishes. Its texture is flexible and its flavor slightly sweet and earthy.
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Corn tortillas are highly nutritious and have several beneficial properties:
There are different types of corn tortillas according to the type of corn used and the production region:
White tortilla: Made with white corn, the most common in Mexico.
Yellow tortilla: Made with yellow corn, with a more intense flavor.
Blue tortilla: Made with blue corn, contains more antioxidants and a more earthy flavor.
Red tortilla: Made with red corn, less common but with a high content of anthocyanins.
Thick tortilla (gordita or chalupa): Thicker and used to prepare filled dishes.
Tostadas: Tortillas baked or fried until crispy.
Corn is a fundamental crop in Latin America, and tortilla production is concentrated in several countries:
Mexico: Main producer and consumer of corn tortillas, essential in the daily diet.
Guatemala and El Salvador: The tortilla is a key part of the diet.
Colombia and Venezuela: Although arepas are predominant, corn tortillas are also consumed.
United States: Large production for the Latino market and the fast food industry.
Spain: Produced on a smaller scale to meet the demand for Mexican cuisine.
Corn tortillas are extremely versatile and can be consumed in many ways:
Tacos: Filled with meat, vegetables, cheese, or any ingredient.
Quesadillas: Tortilla folded with cheese and other ingredients, cooked on a griddle.
Tostadas: Baked or fried and topped with beans, meat, avocado, etc.
Tamales: Corn dough used as a base to wrap fillings and steam them.
In soups: Can be cut into strips and added to broths like tortilla soup.
Chilaquiles: Fried tortillas in red or green sauce, served with cream and cheese.
Baked or fried: To make nachos or corn chips.
Buñuelos are a fried dough that can be sweet or savory, made with flour, water or milk, eggs, and yeast. They are a traditional food in many countries and are usually enjoyed during festivities or as a snack.
Their texture is fluffy on the inside and crispy on the outside, and they can be served alone or accompanied by honey, sugar, chocolate, or sauces.
There are many versions around the world, some of the most well-known are:
Buñuelos can be eaten:
As dessert: Sprinkled with sugar, soaked in honey or chocolate.
In soups or stews: Some cultures use them in broths.
Stuffed: With cream, cheese, fruits, or chocolate.
Accompanying savory dishes: Like in bacalao buñuelos.
Basic recipe for buñuelos de viento
Ingredients:
1 cup of flour
1 cup of water or milk
50g of butter
3 eggs
1 tbsp of sugar
A pinch of salt
Oil for frying
Preparation:
In a pot, heat water, butter, sugar, and salt.
Add the flour and stir until a homogeneous dough forms.
Remove from heat and add the eggs one by one.
Form balls and fry.
Maca flour is a fine powder obtained from the root of maca (Lepidium meyenii), a tuber native to the Andes, mainly from Peru and Bolivia. It is dried and ground to create a flour that is used in food and beverages for its nutritional and energy benefits.
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Maca flour is known for its multiple beneficial properties for health:
There are different types of maca, and the flour may vary depending on the variety used:
Maca is native to the Andes of Peru and Bolivia, where it is cultivated at altitudes above 3,500 meters. Peru is the main producer and exporter of maca and its derivatives, including maca flour.
Maca flour is very versatile and can be used in various recipes:
Mantecado is a typical Spanish pastry, made with basic ingredients such as flour, lard, sugar, and, in many cases, ground almonds.
Its consistency is buttery and slightly sandy, making it melt in the mouth with the first bite.
Although its consumption is very popular during Christmas, mantecados can be found in bakeries and supermarkets throughout the year, being an iconic product of Spanish gastronomy.
Check out all these quality mantecados.
Mantecado is a sweet with a lot of history. Its origin is in Andalusia, specifically in Estepa (Seville) and Antequera (Malaga), two towns that dispute the creation of this delicacy.
According to the most widespread history, mantecados originated in the 16th century in Estepa, when there was an excess of lard in the region due to the large amount of pig farming. To take advantage of this product, the inhabitants began to mix it with flour and sugar, giving rise to a recipe that soon became a local specialty.
Over time, the fame of mantecado grew and it began to be commercialized in other regions of Spain. By the late 19th century, production techniques were perfected and its preparation was standardized, facilitating its distribution throughout the peninsula.
Today, Estepa remains the birthplace of mantecado, with numerous factories and bakeries producing millions of units each year.
Many people confuse mantecado and polvorón because they are similar sweets in appearance and texture. However, there are key differences between them:
Over the years, different versions of this traditional sweet have emerged. Some of the most well-known are:
Panela is an unrefined natural sweetener obtained from the juice of sugar cane (Saccharum officinarum), which is boiled and solidified without undergoing refining or centrifugation processes. Unlike white sugar, panela retains its nutrients and minerals. In different countries, it is known by other names, such as piloncillo in Mexico, rapadura in Brazil, or chancaca in Peru and Chile.
Panela varies according to its shape, texture, and color:
Block panela: The most traditional, sold in solid pieces that can be grated or dissolved.
Granulated panela: Powder version, easier to dissolve in drinks and recipes.
Dark panela: Has a more intense flavor and a darker color due to a higher molasses concentration.
Light panela: More yellow or golden in color, with a milder taste.
Organic panela: Produced without chemicals or pesticides.
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Panela is mainly produced in countries with a strong tradition in sugar cane cultivation:
Colombia: One of the largest producers and consumers of panela in the world.
Ecuador: Produces high-quality artisanal panela.
Peru: Known as "chancaca" and used in many desserts.
Mexico: Called "piloncillo," it is an essential ingredient in Mexican cuisine.
Brazil: Produced under the name "rapadura."
Venezuela and Costa Rica: Also have strong production.
India: Panela is similar to "jaggery," widely used in Indian cuisine.
Panela is very versatile in the kitchen and can be consumed in various ways:
In beverages: Dissolved in hot water or milk to make "panela water," traditional in Colombia. It is also used to sweeten tea and coffee.
In desserts and sweets: Used in recipes such as custards, cakes, cookies, and flans.
In juices and smoothies: Sweetens natural juices without the need for refined sugar.
In sauces and savory dishes: Used in stews and marinades, especially in Asian and Latin American cuisine.
In candies and sweets: Used to make artisanal candies.
In bakery: Mixed with flours to make healthier breads.
Pure cocoa is the product obtained from the seeds of the cocoa tree, without additives or added sugars.
It is believed that its consumption began more than 3,000 years ago in Mesoamerican civilizations, such as the Maya and Aztecs, who used it as currency and in religious ceremonies.
Pure cocoa was considered a sacred food, and in the Nahuatl language it was known as "xocoatl," a bitter drink prepared with water and spices that only rulers and warriors consumed. With the arrival of European colonizers, cocoa began to be sweetened and transformed into what we now know as chocolate.
Unlike conventional chocolate, which usually contains milk, fats, and sweeteners, pure cocoa retains all its nutritional properties and its intense and somewhat bitter flavor.
Take a look at all these high-quality pure cocoas.
In addition to being a pleasure for chocolate lovers, pure cocoa has many health benefits.
Pure cocoa is one of the foods with the highest content of flavonoids, antioxidant compounds that help combat oxidative stress in the body. Antioxidants are essential for:
- Reducing inflammation and strengthening the immune system.
- Slowing down cellular aging.
- Protecting the skin against sun damage and pollution.
Studies have shown that cocoa has more antioxidants than green tea or red wine, making it a great ally for health.
Regular consumption of pure cocoa is associated with better heart health. Its flavonoids help:
- Improve blood circulation and reduce blood pressure.
- Decrease the risk of cardiovascular diseases.
- Increase "good" cholesterol (HDL) and reduce "bad" cholesterol (LDL).
In fact, a study published in Nutrition Facts states that dark chocolate could improve the function of the coronary arteries of the heart within 2 hours after consumption.
Did you know that pure cocoa is a natural antidepressant? This is because it stimulates the production of serotonin and endorphins, neurotransmitters that generate feelings of well-being and happiness.
Additionally, it contains theobromine, a compound with a stimulating effect that improves concentration and reduces mental fatigue without the adverse effects of caffeine.
Pure cocoa is rich in essential minerals for the proper functioning of the body, including:
- Magnesium: Helps reduce stress, improves muscle function, and promotes rest.
- Iron: Essential for the production of red blood cells and the prevention of anemia.
- Zinc: Strengthens the immune system and promotes healing.
- Potassium: Contributes to the balance of body fluids and protects the heart.
Since it does not have added sugars, it is perfect for those who want to reduce their consumption of sweets without giving up the pleasure of chocolate.
On the other hand, its high fiber content promotes a feeling of fullness, avoiding cravings between meals.
When you buy pure cocoa, it is important to know that there are different varieties and qualities. Here we explain the most important
Rice cakes (or rice crackers) are a snack made from puffed rice compacted into a disc shape. They are light, crunchy, and have become popular as a healthy option to replace traditional bread or cookies.
Properties of rice cakes
There are different types according to their composition and flavor:
Classic: Only with puffed rice, without additives.
Whole grain: Made with whole grain rice, with higher fiber content.
Flavored: Can include salt, herbs, spices, or even sweet flavors like chocolate or cinnamon.
With seeds: Enriched with chia, sesame, flax, or other seeds.
Coated: With chocolate, yogurt, or peanut butter.
Rice cakes are produced in countries with high rice production, including:
China, India, Thailand, and Japan: Largest rice producers in the world.
Spain: Local manufacturers have incorporated them into the healthy market.
Italy: Large producer of organic and whole grain varieties.
United States: Widely consumed in healthy diets.
Argentina and Brazil: Producers and exporters of rice and its derivatives.
Rice cakes are very versatile and can be part of different meals:
With avocado and tomato: Perfect for a nutritious breakfast.
With cheese and ham: As a light alternative to a sandwich.
With peanut butter and fruits: For a sweet and healthy snack.
With honey and nuts: Ideal for providing energy before training.
With dark chocolate and shredded coconut: As a healthy dessert.
As a base for mini pizzas: Adding tomato sauce, cheese, and vegetables.
