Top 10 Healthiest Cuban Foods

Cuban food is one of my all time favorite cuisines. Whenever I vacation in Florida, I just have to go to a Cuban restaurant and order something delicious. What’s not to love about their food? It’s very traditional, and you can just taste the perseverance of poor fishermen and farmers when you try a Cuban dish. Cuban food is a mix of many different places around the world, like Africa, the Americas, Europe, and Asia. Cuban food is not just one of the best tasting cuisines, it’s quite healthy too! It’s usually made with whole foods, like lean proteins, fruits, and beans! Get on your sunglasses and sunhat, because in this article we’re going to travel to the Caribbean sea!

Want to learn more about the history of Caribbean Cuisine? Visit this article from Omnilogos.

1. Black Beans and Rice

One of the most popular Cuban foods, don’t be surprised if you see black beans and rice somewhere on a Cuban Restaurant’s menu In Cuba, the tiny black beans from the nearby Yucatán are preferred over red beans, which are mixed with rice in Creole, Haitian, and Jamaican Cuisine. Beans and rice are used as a cheap, healthy source of protein in the Caribbean, as an alternative to animal products. Beans alone are not a complete protein, and rice isn’t either, but when combined they supplement each other, and thus, create a complete protein. Beans and rice are so nutritious that you can live on them alone for quite some time! (Although you will start to get sick eventually.) Try using black beans and rice as a side dish for your next meal, or replace an animal protein with it!

2. Tamales

Tamales aren’t just great tasting, they’re also a very cultural food, as the process of cooking and eating them brings a family closer together. They’re indigenous to Mesoamerica, and have spread to the Caribbean. A tamale is traditionally made with treated corn flour (masa), that is then wrapped up in a bundle of banana leaves, plantain leaves, or corn husks. Once wrapped up, the tamales are steamed until the inside it cooked. Tamales can be stuffed with salsa, veggies, meats, and even with sweet fillings! This makes them have high potential to be very healthy. Not only does the masa provide fiber and minerals, but adding veggies and lean meats to the inside can make them taste better and healthier! Get creative and see what kinds of tamales you can make!

3. Plantains

Plantains are Banana’s older cousin. They’re larger, starchier, and have a slightly less sweet flavor. These qualities make them excellent for frying, baking, mashing, and even grilling, but you can use them as you would normal bananas, like in a smoothie or in baked goods. Plantains are healthy because they contain plenty of vitamins, like A and C, lots of potassium, magnesium, and manganese, and they contain plenty of antioxidants. In Cuba, plantains are commonly made in to tostones, which are mashed discs of plantains that are then crispy fried. Plantains are unique because they take on very different flavors depending on how ripe they are. Have a green plantain? Then, use it exactly like you would a potato. Have a yellow, ripe plantain? Then, use it to make sweet chips or desserts. A great way to get more fruit in your diet, try some plantains as a side dish at dinner! They’ll be delicious and nutrition!

4. Coconut

What’s brown on the outside but white on the inside? A coconut, of course! These tropical fruits have been a great source of fat for the Polynesians for centuries. Coconut is rich in medium-chain triglycerides, which are quickly absorbed by the body and have even been shown to improve athletic performance. The fats in coconut have also been shown to increase HDL (good cholesterol), which can improve your heart health. They’re super creamy and delicious, and can be used in either sweet or savory dishes! You can use coconut in a curry, or mix it with rice and lime to give it incredible flavor. For dessert, try a slice of coconut pie, or bite into a crispy macaroon cookie, or try a creamy coconut rice pudding! Whether sweet or savory, adding some coconut can really elevate any dish!

5. Guava

The Guava; a sweet, green, and juicy fruit! Guavas, like plantains, can be used in either sweet or savory dishes. They can be made into deserts, blended into a smoothie, and even made into a barbecue sauce! (Try it on wings!) Guavas can also be eaten alone, but just know that they can be quite sour. Another reason to eat guavas is that they are an extremely healthy food. They contain lots of potassium, fiber vitamin C, and antioxidants! A great addition to your diet, consider drinking a glass of guava juice!

6. Sweet Potatoes

Sweet potatoes are a well known health food. They contain plenty of vitamin, A, potassium, fiber, and antioxidants. They’re not only super nutritious, but also very versatile. Sweet potatoes can be used in either sweet or savory dishes, whether that be a sweet potato pie or sweet potato fries. They were commonly eaten in Cuba because impoverished people could not afford other starches like rice or beans. Replace your next potato-based dish with sweet potatoes, and your body will thank you!

7. Fresh-caught Fish

Fish is a great, lean source of protein. And fresh caught fish makes it taste all the better! Even if you don’t live near the ocean, getting fish in your diet can bring some serious health benefits. It can help your muscles recover with all of its essential amino acids, and it can also give you plenty of vitamins and minerals from the sea water to support daily functions. Fish are a great source of B vitamins, helping to keep your energy going strong. Instead of making a steak, try grilling a fish fillet for the health benefits and the taste benefits!

8. Yuca (Cassava)

Cassava is a root vegetable that is very similar to potatoes and yams. It is commonly grown in tropical regions and eaten in impoverished areas. Yet, don’t let that fact fool you. Cassava is a great, tasty, and healthy food! Cassava is rich in vitamins and minerals, like B Vitamins, potassium, magnesium, and manganese. It contains plenty of antioxidants to rid your body of free radicals. Cassava is also gluten free, which can make it a viable option for people with Celiac disease. Cassava even contains prebiotic fibers, which can help support a healthy gut! It can be used just like potatoes; mashed, fried, and baked. Cassava can even be made into desserts like cake and pudding! Get your hands on some Cassava, and try it as a side dish or dessert at your next meal. You’ll be surprised at how good it tastes, and your body will love it!

9. Fresh Lime

Limes are lemons’ younger but fiercer little sister. They have a very strong, distinct flavor, and they add a pop to anything you squeeze them on. Limes can boost your immune system, clear up your skin, and keep your vision healthy with their plenty of vitamin C. They also aid digestion with their flavonoids, and they have even been shown to lower blood pressure. Try squeezing a little bit of lime juice onto your fish and veggies. Try making salsa or guacamole to give your tortilla chips a friend! Or, try a key lime pie for dessert!

10. Cuban Coffee

Struggle to get out of bed in the morning? Well, Cuba has just the thing for you! Cuban coffee is excellent, unique from any other. While making the coffee, the beans are roasted even more than regular, bringing out the deep flavors. More crema and sugar are added to give it extra flavor, and it is also made just like an espresso. All of these things combined make Cuban coffee one of the greatest coffees in the world! Besides helping you stay awake, coffee has plenty of health benefits. Coffee has been shown to improve liver function, aid in digestion, and slow the ageing of your brain! Coffee is also full of antioxidants, helping to keep your cells as healthy as they can be. Replace your morning coffee with some Cuban coffee, and you won’t regret it!