Tired of the same old foods? You might want to consider cactus in your diet. Judy Perkin, professor in the Department of Nutrition and Dietetics at the University of North Florida, de-prickles the facts and myths about this unusual food.
Myth: Cactus is not a food.
Fact: Prickly pear cactus is commonly eaten by humans. It's a typical food in Mexico, the Southwest and many other parts of the world. Cactus as a food may be new to some Floridians, but it's now being sold locally in grocery stores and may also be available in some farmers' markets. The prickly pear cactus pad can be used in main dishes (frequently paired with seafood such as shrimp or crab), egg recipes, side dishes and, according to one South Texas cookbook, even as a pizza topping. Cactus can also be consumed in beverages, as a sweet candy or in the form of prickly pear jelly. The darker form (purplish red) of the prickly pear is the sweetest.
Myth: Only one part of the prickly pear cactus is edible.
Fact: Actually two parts of the prickly pear cactus are edible - the pads (called nopales in Spanish) and the prickly pear (called a tuna in Spanish). The prickly pear also goes by other names such as sabra, which is Hebrew, and the Indian fig.
Myth: Cactus is always classified as a vegetable.
Fact: Most food and nutrition literature regards cactus as a vegetable when the cactus pad is being discussed. The prickly pear, however, is commonly referred to as a fruit.
Myth: Cactus doesn't need any preparation other than washing.
Fact: Both the fresh cactus pad and the prickly pear may need to have spines or thorns removed. A vegetable peeler can be used to do this, or special knives can be purchased. The skin is also typically removed from the prickly pear before consumption. Some grocery stores will sell cactus with the thorns already removed, and in some cases, the pads may be precut and sold in plastic bags. Once cactus is brought home, it should usually be wrapped and refrigerated. The prickly pear, if kept at room temperature, will continue to ripen, and sometimes this is desirable. Cactus can be eaten raw or may be cooked using a variety of techniques such as steaming, grilling, frying or boiling.
Myth: Cactus is not very nutritious.
Fact: The Centers for Disease Control and Health Promotion recognize cactus as contributing water-soluble vitamins (especially vitamin C), calcium, iron and beta-carotene to the diet. Cactus has the additional benefit of being a low-calorie food. According to the CDC, a half cup of cactus has just 5 calories.
If you have any questions on cactus, contact Perkin at email@example.com. The UNF Department of Nutrition and Dietetics has eight full-time faculty and several adjunct instructors. Areas of research include obesity prevention and treatment, eating disorders, cultural food patterns, nutrition education in underserved populations, metabolic syndrome and HIV/AIDS.