Cactus - Not so Prickly Nutrition

Recently I returned from Sedona, Arizona. During our last dinner there, I tried Cactus Salad. It was delicious! Cactus, known in Spanish as nopal (from the Nahuatl word nopalli), is a nutrient-dense food that has been part of traditional Mexican and Indigenous diets for centuries.

Cactus Salad Boosts Nutrition

Prickly Pear Cactus pads are low in calories yet rich in fiber, antioxidants, and essential nutrients. A one-cup serving of cooked cactus provides:

• Fiber: About 3–5 grams per cup, which supports digestion and helps regulate blood sugar making it beneficial for managing your insulin levels. The soluble fiber in cactus helps nourish beneficial gut bacteria and supports regular elimination.

• Vitamins: A good source of vitamin C (offering more C than grapes, pears, apples or bananas), vitamin A, and several B vitamins that support immunity and metabolism.

• Minerals: Contains calcium, magnesium, and potassium for bone, muscle, and heart health.

• Antioxidants: Nopales contain betalain and polyphenol compounds to protect cells from inflammation and oxidative stress.

• Hydration and Detoxification: Cactus is high in water content to help hydrate your body and supports your liver and kidneys in natural detoxification.

Fresh Cactus Salad (Ensalada de Nopales)

Ingredients:

• 2 cups fresh cactus pads (nopales), cleaned and diced

• 1 medium tomato, diced

• 1 small red onion, thinly sliced

• 1 jalapeño, finely chopped (optional)

• ¼ cup chopped cilantro

• Juice of 1–2 limes

• 1 tablespoon olive oil

• Sea salt and black pepper to taste

• Optional: crumbled queso fresco or avocado slices for topping

Directions:

1. Prepare the cactus:

   Bring a pot of salted water to a boil. Add diced cactus and cook for about 10–15 minutes, until tender and the slimy texture reduces. Drain and rinse well with cold water.

   
   

2. Combine the salad:

   In a bowl, mix the cooked cactus with tomato, onion, jalapeño, and cilantro.

   
   

3. Dress and serve:

   Drizzle with olive oil and lime juice, then season with salt and pepper. Mix well and chill before serving.

   
   

This salad can pair with grilled vegetables, beans, or whole-grain tortillas for a balanced plant-based meal. It would also be delicious will any meat or fish protein.

Cactus' ability to thrive in harsh conditions is a reminder that nourishment often grows where we least expect it.

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