South American superfoods: culled from the Amazon rain forest to the Andes highlands, the native foods of South America are rich in health-giving properties

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Sixteenth-century explorers may not have found their El Dorado in South America, but 21st century scientists are striking gold as they uncover the healing powers of foods from the mountains and rain forests. "South America's vast biodiversity has attracted researchers to look into the benefits of native foods," explains Antonio Fernandes de Carvalho, PhD, professor at the University of Vicosa in Brazil. "The interest is helping save natural habitats. The foods' popularity allows farmers to cultivate indigenous crops rather than giving over the land to corn or soy fields," he adds.

For North Americans, this means new foods to try, with impressive health benefits. "As we look to other cultures that have fewer chronic health problems, South America provides unadulterated foods that can also add variety to the diet," says Gerard E. Mullin, MD, director of Integrative GI Nutrition Services at Johns Hopkins Hospital in Baltimore.

The following six superfoods have made it on to the radars of cooks and health experts in the United States. They're easy to use, chock-full of good-for-you compounds, and absolutely delicious.

1 PAPAYA

PAPAYA-AVOCADO SALAD

Serves 4 * Vegan * 30 minutes or fewer

When buying ripe papayas, look for
firm (not hard) fruit with a yellowish
rind that has no spots or bruises.

4 ripe papayas, divided
2 small avocados, diced (1 cup)
1/3 cup unsalted cashews, chopped
1/4 cup coarsely chopped cilantra or
  fresh mint
3 Tbs. fresh lime juice
1 medium shallot, finely chopped
  (2 Tbs.)
1 cup packed arugula, coarsely
  chopped

1. Halve 2 papayas and scoop out seeds.
Set halves aside. Peel remaining
2 papayas with vegetable peeler, then
halve and scoop out seeds. Cut peeled
papaya halves into l/2-inch dice, and
place in medium bowl.

2. Add avocados, cashews, cilantro, lime
juice, and shallot to diced papayas in
bowl, and toss to combine. Season with
salt and pepper. Fold in arugula. Fill
papaya halves with salad, and serve
immediately.

PER SERVING: 252 CAL; 5 G PROT; 11 G TOTAL FAT
(2 G SAT. FAT); 39 G CARB; 0 MG CHOL; 162 MG
SOD; 9 G FIBER; 19 G SUGARS

2 COCONUT OIL

EMPANADAS

Makes 24 empanadas

Argentine empanadas are traditionally
made with lard, and then deep-fried.
Here, coconut oil makes a more
healthful choice.

Filling

1/4 cup raisins
1 Tbs. coconut oil
1 small onion, finely diced (1 cup)
1/2 cup finely diced red bell pepper
1 8-0z. pkg. seitan, drained and
  chopped
1/4 cup frozen corn
1 clove garlic, minced (1 tsp.)
1/2 tsp. dried oregano
1/4 tsp. dried thyme
2 Tbs. chopped green olives
1/4 cup grated low-fat mozzarella
  cheese

Wrappers

4 cups flour
1 Tbs. baking powder
1 tsp. salt
1/2 cup coconut oil, melted
1/2 cup skim milk

1. To make Filling: Cover raisins with
boiling water, and let stand 5 minutes
to plump. Drain, and set aside.

2. Heat coconut oil in skillet over
medium heat. Add onion and bell
pepper; saute 5 minutes, or until soft.
Stir in seitan, corn, garlic, oregano,
thyme, and 1/2 cup water. Simmer
5 minutes, or until most of liquid has
evaporated. Stir in olives and reserved
raisins. Remove from heat, and cool.
Stir in mozzarella.

3. Preheat oven to 400[degrees]F, and coat
baking sheet with cooking spray.

4. To make Wrappers: Whisk together
flour, baking powder, and salt in large
bowl. Stir in coconut oil until mixture
resembles coarse sand. Place skim milk
in measuring cup, and add 1/2 cup warm
water. Stir skim-milk mixture into flour
mixture to form soft dough, adding up
to 1/2 cup more water, if necessary, to
achieve desired consistency. Transfer
dough to well-floured work surface and
roll to 1/8-inch thickness. Cut into circles
with 4-inch cutter.

5. Brush edges of dough circles with
water. Place 1 Tbs. filling in center of
each dough circle. Fold into half-moons,
and pinch edges to seal dosed.
Place on prepared baking sheet,
and bake 12 to 15 minutes, or until
golden brown.

PER EMPANADA: 143 CAL; 5 G PROT; 5 G TOTAL
FAT (4 G SAT. FAT); 19 G CARB; 1 MG CHOL; 188
MG SOD; 1 G FIBER; 2 G SUGARS

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3 CHILE PEPPERS

SPICY BOLIVIAN CABBAGE
AND POTATOES

Serves 8 * Vegan * 30 minutes or fewer

Aji chiles, also known as yellow
Peruvian chiles, have a hot, fruity flavor
similar to Scotch bonnet chiles.
Jalapenos can be substituted if you
prefer a little less heat.

8 cups shredded cabbage
  (1 small head)
1 1/2 lb. small red-skinned potatoes,
  cut into 1-inch chunks
2 Tbs. tomato paste
1 tsp. sugar
2 Tbs. olive oil

1 large onion, chopped (1 1/2 cups)
1 small yellow or orange
  bell pepper, finely chopped
  (3/4 cup)
5 Roma tomatoes, seeded and
  coarsely chopped
1/2 aji chile or Scotch bonnet chile,
  or 1 jalapeno, seeded and finely
  diced (2 Tbs.)
2 Tbs. lime juice
1/4 cup coarsely chopped cilantro

1. Bring large pot of salted water to a
boil. Drop cabbage in water, and blanch
5 minutes, or until crisp-tender.

2. Cook potatoes in boiling salted water
5 to 7 minutes, or until tender. Drain,
reserving 1/2 cup cooking water. Stir
tomato paste and sugar into cooking
water, and set aside.

3. Heat oil in Dutch oven or large
saucepan over medium heat. Add onion
and bell pepper, and saute 5 minutes, or
until soft. Stir in tomatoes, chile and
tomato paste mixture, and cook
5 minutes, stirring occasionally. Stir in
cabbage and potatoes. Cook 5 to 6
minutes, or until cabbage and potatoes
are heated through. Season with salt
and pepper, sprinkle with lime juice and
cilantro, and serve.

PER SERVING: 137 CAL; 4 G PROT; 3.5 G TOTAL
FAT (05 G SAT. FAT); 25 G CARB; 0 MG CHOL;
199 MG SOD; 5 G FIBER; 7 G SUGARS