Did you know that 1 oz of raw, peeled (yield after cooking) cooked cactus, with added fat, contains 9 calories? Cactus might not be the first food that comes to mind when choosing what to eat, but this versatile and low-calorie plant has been used in traditional cuisines for centuries. In this article, we'll explore the health benefits of eating cactus, as well as some cooking techniques, recipes, and potential side effects.

Apart from being low in calories, cooked cactus is also rich in fiber, antioxidants, and vitamins, particularly vitamin C. It has been traditionally used to treat a variety of ailments, from diabetes and high cholesterol to infections and inflammation.

Whether you're looking for a new ingredient to try or a healthier alternative to your usual meals, cooked cactus is worth adding to your diet. Here's everything you need to know about this nutritious and underrated plant.

Calories in Cooked Cactus

As mentioned earlier, 1 oz of raw, peeled (yield after cooking) cooked cactus, with added fat, contains 9 calories. This makes it an ideal food for those watching their calorie intake or trying to lose weight. However, keep in mind that the total calorie count will vary depending on the cooking method and the amount of fat added. Apart from being low in calories, cooked cactus is also low in fat and carbohydrates. It contains a small amount of protein but is primarily a source of fiber and various vitamins and minerals.

Health Benefits of Eating Cooked Cactus

Cooked cactus has several health benefits, both in traditional and modern medicine. It has been shown to lower blood sugar levels, cholesterol, and triglycerides, which can all contribute to cardiovascular disease and diabetes. Cactus also has anti-inflammatory, antimicrobial, and antioxidant properties, which can help protect against various diseases and infections. Moreover, the high fiber content of cooked cactus can aid digestion, reduce constipation, and promote weight loss. It can also lower the risk of colon cancer and other digestive disorders. Additionally, cooked cactus is a good source of vitamins A, B, and C, as well as calcium, potassium, and iron.

Cooking Techniques for Cactus

Cooked cactus can be prepared in various ways, depending on the recipe and the desired texture. The most common cooking techniques include boiling, grilling, sautéing, and frying. To prepare cactus pads (also known as nopales), start by removing the thorns and cutting off the edges. Then, rinse them under cold water and cut into desired pieces. When boiling cactus, add some salt and vinegar to the water to reduce the sliminess. Boil for 10-15 minutes or until tender, then drain and rinse with cold water. When grilling or sautéing cactus, use a little oil or butter to prevent sticking and add flavor. When frying cactus, coat it in a batter or breadcrumb mixture and deep-fry until golden brown.

How to Choose and Store Cactus

When buying cactus, choose pads that are firm, shiny, and free from blemishes or discolorations. The smaller pads tend to be more tender and less woody than the larger ones. Avoid pads that are too soft or wrinkled, as they may be overripe or spoiled. Cactus can be stored in the refrigerator for up to a week, but it's best to use it as soon as possible for optimal freshness and flavor.

Recipes with Cooked Cactus

Cooked cactus can be used in a variety of recipes, from salads and stews to tacos and omelets. Some popular cactus dishes include nopales con huevos (cactus with eggs), nopales en escabeche (pickled cactus), and grilled cactus with garlic and lime. You can also add cooked cactus to smoothies or juices for an extra boost of nutrients.

Cultural Significance of Cooked Cactus dishes

Cactus has been an important part of Mexican and Latin American cuisine for centuries. It has also been used in various traditional medicines and rituals. Cactus represents resilience, strength, and endurance, as it can thrive in harsh environments and withstand droughts and heatwaves. It is also a symbol of indigenous culture and identity, and its consumption is linked to cultural pride and heritage.

Cactus as a Vegan and Vegetarian Substitute

Cooked cactus can be a versatile and nutritious substitute for meat, eggs, or dairy in vegan and vegetarian diets. It has a mild, slightly sour taste and a firm, chewy texture that resembles green beans or asparagus. It also absorbs flavors well, making it suitable for savory or sweet dishes. Cactus can be used to replace meat in tacos, stir-fry, or chili, or to add a tangy twist to salads, salsas, or guacamole. It can also be blended with fruits and veggies to make smoothies, sorbets, or ice cream. Vegan cheese and yogurt can also be made from cactus, as it contains a natural thickener called mucilage.

Cooked Cactus as a Low-Calorie Food

Cooked cactus is an excellent food for those looking to cut calories without sacrificing taste or nutrition. It is low in calories, fat, and carbs, and high in fiber, vitamins, and minerals. It also has a low glycemic index, meaning it won't spike blood sugar levels and can help regulate insulin response. Moreover, cooked cactus can be a filling and satisfying food that can reduce hunger and cravings. It can be eaten as a snack, side dish, or main course, depending on the recipe and the portion size.

Potential Side Effects of Eating Cactus

Although cooked cactus is generally safe and healthy to eat, some people may experience side effects or allergic reactions. The most common side effect is flatulence or bloating, due to the high fiber content of cactus. Some people may also experience stomach upset, diarrhea, or nausea, especially if they eat cactus that is not properly cleaned or prepared. Individuals with diabetes or low blood sugar should also be cautious when eating cactus, as it can lower blood glucose levels. Pregnant or breastfeeding women and people with underlying medical conditions should consult their healthcare provider before consuming cactus.

Frequently Asked Questions About Cooked Cactus

Q: Is cooked cactus slimy? A: Cooked cactus can be slimy if not properly prepared, but adding salt and vinegar to the boiling water can help reduce the slime. Grilling, sautéing, or frying cactus can also render it less slimy and more flavorful. Q: How do I remove thorns from cactus pads? A: You can use tongs or a fork to hold the cactus pad while trimming the edges with a knife. Then, use a vegetable peeler or paring knife to remove the thorns by scraping the skin horizontally.