The Dealer Joe’s product web page affords a quick but informative description of jicama, a tuberous root vegetable that’s the key ingredient in these scrumptious wraps: “Native to Mexico and South America, Jicama (HICK-ah-mah) has been a staple in sure cuisines for hundreds of years. Texturally, this tuber resembles a crunchy cross between a water chestnut and an apple. When it comes to taste, it is a bit like a radish—minus the spice. Some people even say it is barely nutty. On the entire, nevertheless, jicama is gentle and impartial.”
Now that we have now its roots (pun supposed) and style profile lined, what are jicama’s key well being advantages? Furthermore, except for shopping for these wraps in your subsequent Dealer Joe’s run, how else can you utilize the entire veggie in recipes? These questions, answered beneath.
Jicama’s key vitamins and advantages
Earlier than we dive into the important thing well being advantages of jicama, Los Angeles–primarily based dietitian Gaby Vaca-Flores, RDN, shares a number of highlights of the veggie’s nutrient content material. “Jicama is loaded with complicated carbohydrates. Because of this, it is a good supply of fiber with one serving offering slightly over six grams,” she says.
Subsequent up, it’s additionally a wonderful supply of vitamin C—or extra particularly, it affords a “vital quantity of ascorbic acid,” per an evaluation revealed in Meals Chemistry. “In actual fact, a cup of jicama can assist you meet greater than 40 p.c of the Really helpful Dietary Consumption for vitamin C,” Vaca-Flores provides. However that’s not all. “As with most root greens, jicama additionally delivers small quantities of many nutritional vitamins and minerals together with nutritional vitamins B6 and E, calcium, folate, iron, potassium, manganese, and zinc.”
Each figuratively and actually, I’m consuming this all up—and that’s even earlier than dives into how these vitamins all stand to learn your well being. Right here’s a take a look at a few of the largest wellness wins you may count on by including jicama to your weight-reduction plan:
1. Jicama is gut-friendly
Jicama comprises inulin, a selected sort of prebiotic fiber. “Prebiotics like inulin promote a balanced intestine microbiome by serving to to develop the nice micro organism (aka probiotics) within the intestine,” says Vaca-Flores. A balanced intestine is a cheerful intestine, which promotes a cascade of advantages to your digestion, pores and skin well being, and extra.
2. It affords much-needed fiber for digestive well being and past
Fiber is the reward that retains on giving—and almost all of us might use extra of it. In line with a 2021 research by the American Society of Diet, a mere seven p.c of adults within the U.S. meet fiber suggestions (which at the moment stand at 31 to 34 grams per day for males and 22 to twenty-eight grams per day for girls, per the present Dietary Tips for Individuals). In line with the USDA’s nutrient database, one medium jicama comprises a whopping 32 grams of fiber, which implies you will greater than exceed your every day consumption with simply one in all these tubers. “Jicama’s excessive fiber content material can assist promote regularity and regular functioning digestion. As well as, consuming sufficient fiber can assist with blood sugar administration, amongst different advantages,” Vaca-Flores says.
3. Jicama helps immune operate
Once more, jicama is wealthy in vitamin C, aka the antioxidant we all know and love for its immunity-boosting powers. “Vitamin C helps to help the wholesome operate of cells that make up each the innate and adaptive immune methods,” Vaca-Flores says. So the following time you are feeling like you would use an immune increase, think about switching issues up from the usual OJ and including jicama to your cart as a substitute.
3 jicama recipes to spice up your consumption of fiber and micronutrients
Positive, you may slice and cube your jicama and luxuriate in it uncooked by itself, or just sub jicama wraps (from Dealer Joe’s or elsewhere) for tortillas on taco evening. However if you wish to get a bit extra artistic, acquire inspo with these tasty jicama recipes.
1. Baked jicama fries
If you happen to love French fries and are open to nutrient-dense options, jicama fries are the way in which to go. In her recipe for baked jicama fries, Michelle Blackwood, RN, the blogger and recipe developer behind More healthy Steps, mentions that whereas outer crispiness shouldn’t be a difficulty, the important thing to creating them mushy on the within is to boil them earlier than baking. And whereas it’s greatest to eat them freshly ready, you may edit the recipe to your liking—whether or not you wish to add in cayenne for additional warmth, use butter in lieu of olive oil, or desire to air fry them.
Get the recipe: Baked jicama fries
2. Jicama and citrus salad (Xec)
In her jicama and citrus salad (Xec) recipe, Mely Martinez of Mexico in My Kitchen shares that this basic Yucatan aspect dish is particularly well-liked on the Day of the Useless. Though conventional recipes name for bitter/Seville orange—which can be tougher to seek out stateside—she shares that a mixture of orange and grapefruit plus a contact of lime juice will suffice to construct out the flavour profiles of this wholesome and refreshing salad.
Get the recipe: Jicama and citrus salad (Xec)
3. Black bean tacos with spiralized jicama and avocado mash
Really feel like your meals decisions are *spiraling* uncontrolled? Take cues from cookbook writer Ali Maffucci of Inspiralized who—you guessed it—makes use of a spiralizer to make spaghetti-like jicama slices in her plant-based recipe for black bean tacos topped with jicama salsa and avocado mash. She provides you can substitute lettuce wraps rather than tortillas… however if you wish to double down on the well being advantages of jicama, you may as effectively go wild through the use of jicama wraps as a substitute.
Get the recipe: Black bean tacos with spiralized jicama and avocado mash