Nopales: A Mexican Superfood

The spiny flat pads of the Nopal cactus plant probably don't have most people thinking about recipes, traditions, or nutrition. But nopales have a long history in Mexican cuisine and have recently gained popularity throughout the world due to their nutritional value.

Depending on the region, the cactus may be called tuna, prickly-pear, nopal, paddle cactus, or cactus figs. The scientific name for the genus is Opuntia – and nearly all types of Opuntia are edible. Nopales are the flat paddles of the cactus and tunas, or prickly-pears, are the fruit. The cacti grow throughout Mexico and have long been used as an important part of Mexican cuisine. So important is the nopal to Mexican history that it is pictured on the country's flag, where the coat of arms displays an eagle perched upon the prickly-pear cactus.

Nopales have become prized world-wide because of their amazing nutritional properties. For people with diabetes, the addition of nopales to the diet may lower blood glucose. Additionally, studies have shown that the regular consumption of nopales leads to a reduction in LDL cholesterol. And for vegetarians who need to have higher awareness of getting amino acids, nopales contain 17 amino acids (including 8 essential amino acids)! The cactus pads are also packed with vitamins, fiber, and minerals. Because of the amazing nutritional profile of the nopal, even those who don't live in Mexico or areas with fresh nopales available can find them in canned or powdered dehydrated forms.

Depending on location, nopales may be available in fresh form. Like most foods, fresh is definitely preferable! In the Southwest states of the USA nopales are easy to grow and gaining popularity. In areas with a high Latino population, imported nopales may be available. And of course, in Mexico, one can find nopales in any street market. Canned nopales are a fine substitute if fresh cactus pads are not available.

Some cooks are turned off of nopales because of the slimy texture, similar to that of okra, produced when the cactus is cooked or chopped. In Mexico, cooks have developed a variety of techniques to separate the sap from the cactus before serving. The addition of absorbing agents including avocado leaves, tomatillo husks, or a chunk of onion can reduce the amount of baba de nopal – cactus slime – in the final dish. Other cooks rinse the nopales several times during the cooking process (though also rinsing away a lot of the great nutrition!). And still others ignore the slime, embracing it as a part of the dish.

There are countless ways to prepare nopales. Simple preparation methods include:

• Grilled nopales. For cooks who enjoy grilling, throw some nopal pads on the grill with meats and other vegetables. Grill the nopales until just tender. Season with salt and serve.
• Boiled nopales. Slice the cactus pads into bite-sized pieces. Bring a pot of water with the nopal pieces to a boil. Reduce to a simmer, changing the water once if desired to rinse off the baba. Nopales need no more than 15-20 minutes simmering. Serve with chopped tomato, diced onion, cilantro and lime for a fine warm salad.

Huevos con Nopales (Eggs and prickly pear)
Serves 4.
Perfect for a breakfast or brunch. Serve with toast or fresh corn tortillas, sliced fruit, and fresh juice. This recipe was inspired by a woman who accommodated my vegetarian request in a nearby town by making me a dish of huevos con nopales served with beans, rice, salsa and tortillas.

Ingredients

• 1 T vegetable oil (or other cooking oil)
• 1-2 T water
• About ½ kilo nopales, chopped into small cubes.
• 1 poblano pepper (or, if you prefer, substitute a bell pepper)
• 1 small white onion, diced
• 5 eggs, more if you are serving a very hungry crowd
• 2-3 tomatoes, seeds removed and chopped.
• A dash of salt, pepper to taste

Directions
Heat oil in a large skillet until hot. Add onion and cook until it is translucent. Add pepper, nopales, and water. Cook, stirring occasionally, until the nopales and pepper are tender, adding more water as needed.

Vigorously beat the eggs with a fork. Add the eggs to the skillet and reduce the heat to medium-low. About 2 minutes before the eggs have completely set, add the tomatoes. Add salt and pepper to taste.

Ensalada de Nopales (Prickly pear salad)
This dish is the most common way I prepare nopales at the Bosque Village. It is a great side dish and gives people a chance to try out cactus for the first time in small proportions.

Ingredients

• 1 kilo nopales, cut in 1cm by 6 cm slices
• 1 small white or red onion, sliced very thin
• 2 medium roma tomatoes, cubed
• 1 tsp dried Mexican oregano, or 1 Tbsp fresh
• 2 T olive oil
• 2 T lime juice or lemon juice, or 1 T white vinegar
• 1 dash of salt

Directions
Prepare the nopales and cook them in simmering water for 15 minutes. After cooking, rinse them well with cold to get rid of most of the slime.

Combine the cooled nopales with the onion, tomatoes, and oregano.

Whisk the olive oil and citrus or vinegar together to combine well. Combine with the vegetables and salt to taste.