For Costa Ricans, what we eat is just as important as the experience in the kitchen and at the table. We value the community that comes from cooking. Growing up, I always helped my family prepare meals and even harvested some of the ingredients.
Lunch and dinner always lasted at least an hour and were a time to discuss the events of the day. This thoughtful and collective approach to food is something I want to share with my culinary students. It’s not just about the food we eat, but the connections that happen around food.
The words that best describe Costa Rican cuisine are simple and fresh. Our diet relies heavily on staples such as fresh vegetables, fruits, grains and beans.
Here are some foods I cook and eat every day to help me feel healthier and happier in the long run.
1. Beans
Beans are an excellent source of protein, fiber, complex carbohydrates, prebiotics, vitamins and minerals, and may help reduce the risk of chronic diseases like heart disease and diabetes.
Black and red beans are the most popular, usually Casado (a traditional dish of rice, beans, vegetables and protein) or can be served as a bean and vegetable soup.
Chickpeas and lentils are popular here and can be used as substitutes for traditional black beans.
2. Fresh fruits and vegetables
In Costa Rica, it is common to eat fruits and vegetables fresh, not from a can or freezer, and we usually buy our fruits and vegetables from the local market. Verdurelia.
Some of the most common fruits in our diet include papaya, mango, banana, watermelon, pineapple and passion fruit, either eaten whole or as drinks or juices.
Costa Rican cuisine includes a wide variety of vegetables, including potatoes, carrots, tomatoes, avocados, onions, beets, yucca, and zucchini, which are eaten raw, in simple salads with lime, or chopped and boiled (such as picadillo), and sometimes mixed with animal protein for flavor.
Chayote Picadillo Possibly my favorite. Chayote is a type of squash native to Central and South America that’s not very common in the U.S. It’s green and crunchy and tastes similar to jicama.
3. Rice and corn
Grains such as rice and corn are included in our diet, but they are primarily consumed as a complement to the beans and vegetables we eat.
For example, tortillas are used when eating picadillo, called “gallos.” Arroz con pollo It’s a traditional Costa Rican dish consisting of rice, lots of chopped vegetables, and a variety of chicken meats.
This meal is very popular on special occasions such as birthdays, but is also eaten on a daily basis.
4. Coffee
Costa Rican coffee is known for being high in antioxidants, which can help reduce inflammation, and sugary drinks generally aren’t a big part of the coffee-drinking culture.
Here, coffee is drunk black or with a little milk, and like any other meal, it’s best to sip it slowly. We take our time.
We eat rice and beans, either black or red, two or three times a day. This meal for lunch is CasadoFor breakfast, Gallo Pinto It’s rice and beans mixed with onions, peppers, and coriander and served with corn tortillas and coffee.
Thanks to the combination of whole grains, protein, amino acids and antioxidants, says longevity researcher and Blue Zones founder Dan Buettner, Gallo Pinto It’s been called the healthiest breakfast in the world – it’s amazing how such a simple dish can be packed with so many health benefits.
Here is my recipe Gallo PintoSo you can make it at home too.
This is an example of my favorite Costa Rican breakfast: gallo pinto.
Photo: Melissa Guzman
material:
- 2/3 cup boiled black beans
- 1 1/4 cups cooked rice
- 2 tablespoons chopped onion
- 2 tablespoons freshly chopped pepper
- 2 tablespoons chopped coriander
- 1/2 teaspoon salsa lizano (optional)
- ½ teaspoon salt
- 1/2 teaspoon cumin
- 1/4 teaspoon pepper
procedure:
- Heat a frying pan over medium heat and add the olive oil.
- Add onion, bell pepper, coriander, garlic, cumin, salt and pepper.
- Sauté the onions for 3 to 5 minutes until they are translucent.
- Stir in beans and reduce heat to medium.
- Add the Lizano sauce, stir and simmer for another 5 minutes.
- Add the rice, stir and sauté for a few more minutes to combine all the rice flavors.
The reason we live longer, healthier, and happier lives in Costa Rica, in my opinion, is something simple: meals made with fresh ingredients, prepared with care, intentionally enjoyed, and shared with those we love.
Melissa Guzman is a Costa Rican cookbook author and author of “Living longer, healthier and happier: recipes from Costa Rica.” She also teaches Costa Rican cooking classes in her home and shares her passion for food and Costa Rica. Follow Melissa on Instagram @recipesfromcostarica
Here is my website, please link to it in your bio.
Melissa Guzman teeth Costa Rican cookbook author and culinary teacher Llano Grande, Costa Rica. Author of Living Longer, Healthier, and Happier: Recipes from Costa Rica. Follow Melissa on Instagram Recipes from Costa Rica.
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