ANDEAN YUCCA (CASSAVA).

The Andean region is one of the most important centers of crop origin and diversity in the world. A unique feature of the Andean agricultural system is a diverse group of Andean root and tuber crops.
About 17 species of root and tuber crops were domesticated in the Andean highlands, making this the largest known geographical concentration of underground crops.
The steep slopes of the Andes are prone to constant erosion, extreme fluctuation in rainfall and temperature and contain relatively poor soils. Crops grown in this environment were selected for their ability to cope with long periods of drought, freezing temperatures, and high UV irradiation.
The Andean farmers have taken advantage of natural plant adaptations to extreme environments to domesticate a unique cohort of crops, and combine their cultivation with the use of complex irrigation canals, crop rotations, inter-cropping techniques, and soil preservation practices.
Yucca, is a woody shrub that has a starchy tuberous and very fibrous root. It grows in dry rocky soils.
Yucca has a long history of beneficial use. Its extracts have anti-arthritic and anti-inflammatory effects.
The most impressive health benefits of the yucca's root include its ability to boost the immune system, improve healing rates, boost heart health, optimize digestion, reduce cholesterol levels, prevent the development of diabetes, improve cognition, and aid in skin and eye care.
The yucca root is often used to replace potatoes in a wide variety of cultural dishes. It is a healthier alternative to replace the potato. It is full of dietary fiber that stimulate peristaltic motion in the bowels and keep a regular elimination of feces. Its high content of fiber also helps to reduce bloating, cramping and excessive flatulence.
Yucca has a high level of vitamin C, far more than the other edible roots. Vitamin C is the first line of defense for the immune system, stimulating the production and activity oh white blood cells. Vitamin C also acts as am antioxidant, preventing free radicals from damaging the internal organs and causing cell mutations. Vitamin c is also a key component in the production of collagen for all the blood vessels, cells, tissues, and muscles.
The high level of potassium and folate, both of which are known to stimulate blood flow in the brain and increase cognitive abilities, make the yucca's root a brain food. Stimulating pathways in the brain and increasing blood flow is good for combating cognitive disorders and keeping the body sharp well into the old age.
The crispier, creamier cousin to french fried potatoes, "fried yucca" is a side dish and snack food found all over Peru. It is served with a cheese sauce.

FRIED YUCA WITH CHEESE SAUCE (HUANCAINA).
The first step is using fresh yucca roots, trim ends and cut crosswise into 3-inch pieces, then peel. removing waxy brown skin and pinkish layer underneath. Cover the pieces with cold salted water in a pot. Par-boiling the cut-baton root, just like with potatoes, then reduce heat and simmer until yucca is tender when pierced with a wooden skewer, 15 to 20 minutes. It breaks down the tough cell structure of the root, which is even stronger than that of the potato. It also causes the surfaces and edges of the root to fray, increasing surface area and maximizing crunch factor.
When peeling and cutting the root, try to work faster because it will quickly discolor when exposed to oxygen. Peel one at a time, cut ut, and submerge the pieces underwater immediately. Once the yuca is boiled and softened, you can refrigerate for up to 3 days before frying it, or freeze it indefinitely.
Transfer yucca with a slotted spoon to several layers of paper towels to drain, then cool 5 minutes.
Heat about 1 1/2 inches oil in a 4-to-5 quart heavy pot over moderate heat until it register 350 degrees F on the thermometer.
Fry the cut-baton yucca, turning occasionally, until golden, 3 to 5 minutes. Transfer with a slotted spoon to paper towels to drain. Sprinkle the batons with salt and serve with cheese sauce aside.
Cheese sauce (Huancaina ) : 1/2 lb feta cheese broken into small pieces; 1/2 cup half-and-half; 1 1/2 tablespoons bottled aji amarillo (peruvian yellow hot sauce) puree; 1 garlic clove, peeled and smashed; 1/4 teaspoon black pepper.
Put all the ingredients in a food processor or blender until smooth. Put it aside. Sauce will be very thick. If thinner sauce is preferable, thin it with additional half-and-half cream. Stir before serving.

THE ANDEAN ZAPALLO.

The Andean zapallo, also known as 'cucurbita' is a genus of herbaceous vines in the gourd family, Cucurbitaceae, which originated in the Southern Andes.  Together with lupins and quinoa, these crops constituted the basis of a diverse Andean diet since the time of pre-Incas cultures. Several kinds of domesticated zapallo grown worldwide for their edible fruit are Andean in origin, variously known as squash, pumpkin, or gourd depending on species, variety and seeds.
Zapallo have been used in the Andes as folk remedy to treat intestinal worms and urinary ailments.
The health benefits of the Andean zapallo are numerous: it prevents cancer, improves cardiovascular health, benefits the prostate, improves the condition of the skin, is a natural anti-inflammatory, etc.
The bright orange color that the fruit possesses is owed to the high amount of carotenoids present in them. Carotenoids assist in staving off the free radicals in the body and help in preventing premature aging, cardiovascular diseases and other infections. They are also high in Lutein and Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.
Zapallo is a perfect food if you want to reduce weight. The nutrients belonging to the fruit cause the body to better absorb glucose and carbohydrates, which also allow the fats to be processed properly.
If you find yourself on a diet the zapallo is an ideal meal. It is formed by 90% of water, which means that it is a food with few calories and that helps hydration.

Locro is a hearty stew from the Andes, commonly found in Andean restaurants. The dish has variations from all over South America, but this quick version is the easier one for starters.
Ingredients: 1 tbsp oil, 1 onion finely chopped, 1 garlic clove finely chopped, 1 tbsp amarillo chilli paste, 1/2 tsp dried oregano, 3 cups of zapallo, peeled and cut into 2.5 cm cubes, 1 cup of potatoes peeled and cubed, 1 cup of vegetable stock, 1/2 cup cream, 1/2 cup feta cheese broken, salt and freshly ground black pepper, flat-leaf parsley, chopped.
Preparation: Heat the oil in a large saucepan or casserole over low heat. Add the onion and saute for about 10 minutes, until soft, then add the garlic, chili paste and oregano and stir for a further 2-3 minutes, until the garlic has softened slightly and everything is combined.
Add the zapallo, and potatoes, cover with the vegetable stock and bring to the boil, then reduce the heat cover and simmer for 15 minutes, until the zapallo and potato are just tender and the liquid has reduced a little. Add the cream and stir to combine. Cook for a further 1-2 minutes, uncovered, to heat through. Season with salt and pepper.
Serve in shallow bowls with feta on the side, sprinkled with a little chopped parsley.

THE ANDEAN MAIZE (CHOCLO).,

The giant Andean maize (jumbo corn), also referred to as Peruvian corn or Cuzco corn (after the capital city of the Inca empire that sits in a valley between two peaks in the Andes), is very different than the one eaten in most parts of the world. Its texture is chewier and starchier and less sugary, with bulbous kernels about five times larger than the usual corn eaten in US, UK and Europe.
The Andean maize (choclo) is not genetically modified or hybridized and difficult to find outside of the Andean Highlands.  It is most commonly eaten sauteed, boiled, straight off the cob, in soups, stews, baked dishes, and as a common side to the popular "ceviche" throughout Peru and Bolivia.
The word "choclo" derives from the Quechua word "choccllo," often being used to refer to the Andean cobs of corn in general.
The Incas and the pre-Incas cultures were a rich agricultural societies that managed and farmed huge areas in the highlands of the Andes and their diet was mostly vegetarian. Much more than half of the foods growing in the world of today had their beginnings on the Andean terraces of the Andes.
The Andean maize (choclo) was the staple and has been there for over 10,000 years as a food source. Andean farmers of today still grow a colorful array of maize ranging between white, yellow, red, purple, and black, with many types having adapted to be grown in the harsh climates and terrains of the Andes. With Peru alone boasting over 50 varieties, more than anywhere else on the continent, it continue to be justifiably a major dietary staple.
Aside from containing varying amounts of water, the Andean maize is mainly composed of good carbohydrates, vitamins and minerals, a fair amount of fiber and small amount of fat. Also, being a good source of antioxidant carotenoids, it was and still is the promoter of a very good eyesight.
The hair which appears at the end of the cob has also properties than can be used with medicinal purposes. It serves as remedy against various types of ailments. Its antiseptic and diuretic properties make it an ally against infections that affect the urinary tract, soothing the irritation and decreasing the bacterial growth.
A type of beverage named "corn beer" was produced in the Highlands since very ancient time and is still consumed during and after work to maintain a festive mood in the mind of the people that still endure a very challenging climate every day.

PERUVIAN CHIRIMOYA.

Chirimoya, in English also known as Custard Apples due to its complex yet stunning delicious flavor, is native to the Andean Highlands of Peru, Bolivia, Ecuador and Colombia. The name originates from the Quechua word "chirimuya," which means "cold seeds," because the plant grows at high altitudes and the seeds also germinate at higher altitudes.
Chirimoya is an edible fruit-bearing species of the genus Annona in the pawpaw/sugar apple family, Annonaceae. It is a fairly dense, fast-growing, woody, briefly deciduous (falling off at maturity) but mostly evergreen low branched, spreading tree about 5 meters (16ft) to 9 meters (30ft) tall. Leaves are single and alternate, dark green and slightly hairy on the upper surface. The flowers are very beautiful and appear on the branches opposite to the leaves, solitary or in pairs or groups of three, and are fleshy with very strong fruit odor. The fruit can reach up to 40 cm in length and weigh up to 4 kilograms.
Chirimoya is heart-shaped with rough-textured but very thin and brilliant skin which varies from a yellow-green to a dark green. The inside pulp is white, juicy, aromatic and fleshy with a creamy custard and dark seeds that look like beans and come off easily. The taste is similar to pineapple, peach, mango, and strawberry.
Chirimoya is usually consumed fresh at a regular temperature. It can be peeled and eaten raw, taking away the seeds. To make juice from the fruit, the pulp is squeezed and then whipped with milk or water and honey.
Chirimoya is high in vitamin C, a natural antioxidant that helps the body resist infection, as well as a good source of B vitamins, notably B6 (pyridoxine). The fruit also provides high potassium levels, which helps control heart rate and blood pressure. Chirimoya's fruit juice when it is taken on an empty stomach helps hepatic illnesses.
In the Amazonian region, the plant is being used to treat diverse ailments such as fever, pain, respiratory and skin illness, internal and external parasites, bacterial infections, hypertension, inflammation, and cancer.

ANDEAN CHARD (ACELGA)..

Acelga is translated in English as Swiss chard, strawberry spinach, sea kale, leaf beet, spinach beet, Roman kale. Its Latin name is Beta Vulgaris. Beta is the Roman (Latin) word for beets.
Swiss chard is technically referred to as Coastal Beet, because it originally thrived in salty soil found along coasts.
Acelga possesses an impressive amount of phyto-nutrients which are the source of anti-inflammatory, anti-oxidant properties. It is a good source of vitamin K, C, A, potassium, magnesium, dietary fiber and iron. The anti-oxidants such as carotenoid, betalain, and poliphenol prevent the free radical damage and inflammation. It also helps to maintain the level of blood sugar in the body.
Iron and copper deficiency results in anemia due to symptoms as fatigue, weakness, lack of concentration, and stomach disorders. The consumption of Acelga helps to enhance the circulation of blood and oxygenation of all the organs in the human body.
Here is the recipe for Acelga Pie. Not only it is healthy and delicious. It is also incredible practical, as one tart will last for a few days, cutting a slice and eat it day by day, either hot or cold, with a squeeze of lime. This is favorite to put in lunch boxes, or as a light dinner.

Ingredients for Crust: 2 1/2 cups of all-purpose flour; 1/2 cup of quinoa flour; 1/2 cup unsalted butter at room temperature; 1/2 cup vegetable shortening; 3 egg yolks; 2 tablespoons white wine vinegar; 1 tsp of salt; 1 tsp of sugar; 1/2 cup of iced water. For blending use 1/4 cup flour for rolling the dough.

Ingredients for filling: 4 cups fresh acelga (or swiss chard) leaves chopped; 4 cups of fresh spinach leaves chopped; 3 garlic cloves, peeled and minced; 1 purple onion, peeled and diced; 1/2 cup grated parmesan cheese; 6 whole eggs; 2 tablespoon of butter; 1 tablespoon of white flour; 1/8 tsp of pepper;
pinch of nutmeg; pinch of salt.

Ingredients for the glaze: 1 beaten egg with 1 Tbsp of evaporated milk and a pinch of salt

Preparation:

Filling: Heat a skillet over medium to high heat. Add butter and let it be dissolved. Then add onions, salt and pepper. Saute the onions until they become translucent. Mix in spinach, stir, and continue to saute until the spinach is wilted and reduced. remove from heat, transfer to a strainer and place it inside a bowl and set it aside. Let it cool off and then add the parmesan cheese.

Crust: Sift the flour into a bowl. Add salt, butter, white wine vinegar, egg yolks, and mix well by hand. Add 4 tablespoon of cold water and continue to shape the dough until it forms a firm ball. If using a food processor, combine flours, butter, vegetable shortening, 1 teaspoon of salt, and sugar. Pulse the mixture until it resembles oatmeal. Add the iced water slowly (5-6 Tablespoons) and pulse until a dough forms. Wrap in plastic film or put it in a plastic bag and refrigerate for 45 minutes. The dough can be kept in the refrigerator for up to 3 days or frozen for up to 3 months. (When preparing dough, add more water or flour if needed in order to obtain a firm texture that can be rolled without being too sticky or dry.) Preheat the oven to 375 degrees. Grab a pie dish and set it aside. Transfer the crust onto a floured working surface. Dust some extra flour on the crust and the rolling pin. Working quickly, roll the pie crust until it is about the size of the pie dish, turning it over, dusting it with flour occasionally to ensure it doesn't stick onto the work surface. Transfer it onto the pie dish. Use the fingers to gentle tuck the crust inside the dish allowing the rest to drape over. Use a fork and prick the pie crust all over. Bake the crust for 15 minutes, cool off.

Pour the filling over the pie crust and flatten. make 6 small holes (1 in each direction) in the filling and gentle drop on egg into each one. Grab the rest of the pie crust and drape it over on top of the filling and gather the edges to seal the pie. Brush the glaze all over the top and prick again with a fork to let the steam be released while baking. Place it in the oven in the middle rack and bake for approximately 45-55 minutes or until the top crust is golden brown. Let cool and serve with lime wedges.

ANDEAN FILLED POTATOES, Papa Rellena..

Andean filled potatoes (Papas Rellenas), golden like the Incas, soft and warm like an embrace between two people, two nations, two continents, is a treat that Peruvian people have in their fast food list of eating habits.
The potato, from the perennial Solanum tuberosum, is the world's fourth largest food crop, following rice, wheat, and maize. There is evidence that the ancient Andean people were the first to cultivate potatoes as early as 10,000 BC in the highlands of South Eastern Peru and North Western Bolivia. The oldest archaeological findings were made in the area of Lake Titicaca, the area around Ayacucho and in the Valley of Chulca. The word "papa"is originally Quechua and simply means "tuber."
When the Europeans arrive to the Andean lands, they were the first outsiders who were benefited by the flavors of the immense variety of potatoes grown in the highlands. The Europeans carried them to the Old World and before the end of the 16th century, families of Basque sailors began to cultivate potatoes along the Biscay cast of Northern Spain. The the potatoes were introduced to Ireland in 1589 on the 40,000 acres of land near Cork. It took nearly 40 years the exodus of the potato to spread to the rest of Europe.
Eventually, farmers in Europe found potatoes easier to grow and cultivate than other staple crops, such as wheat and oats. Most importantly, it became known that potatoes contained most of the vitamins needed for sustenance, and they could be provided to nearly 10 people for each acre of cultivated land.
In the 1840s a major outbreak of a particular disease attacking the potatoes plant swept through Europe, wiping out the potato crop in many countries. The Irish working class lived largely on potatoes and they did only have a very few varieties of potato plants, and when the plant disease reached Ireland, their main staple food disappeared. This famine left many poverty-stricken families with no choice but to struggle to survive or emigrate out of Ireland. One million people left Ireland, mostly for Canada and the United States.
The mind of these folks did not work as the mind of the Andean people that developed so many varieties of potato plants (at least more than 3800 varieties) that survived at different altitude levels dryness of the soil, and exposed to different type of diseases. As wild potatoes taste bitter and contain small amount of toxins, early Andean people spent quite a bit of an effort to select the right tubers for cultivation that are more tasty and less toxic. In the course of the centuries the different varieties of the Andean potatoes developed a way to fight back against the odds of the forces of nature in order to survive in the Andean highlands and become an important staple food that today is produced and consumed in the whole world.
Using ingenuity and creativity the Andean people are the creators of the popular "papa rellena." Peruvian families have incorporated this simple recipe to their repertoires of food.

Ingredients:

10 medium white potatoes boiled
1 cup of lean ground beef
2 eggs beaten
2 boiled eggs chopped
1/4 cup raisins
1 tablespoon of Aji Panca
1 cup of purple chopped onion
5 seedless Peruvian botija olives chopped
1 tablespoon of chopped garlic
1 cup of flour
1 cup of vegetable oil
1/8 teaspoon of salt for the meat
1/2 teaspoon of salt for the potatoes
1/8 teaspoon of pepper.

Preparation:

Heat a pan and place 2 tablespoon of oil, when it is very hot place the onion, garlic, salt and pepper, and fry until it turns golden in color. Add the Aji Panca and the ground beef and fry until the meat is very dry. Remove the pan from the heat and add the eggs, olives, and raisins.
Mash the potatoes until no lumps remain, add the salt and the two beaten eggs and mush them again. Divide the mixture in equal portions depending of the size of the potato. It can be small, medium or large. Divide the portion in two halves. Heap a full tablespoon of the filling in the center of the 1/2 portion. The place the 2 halves together and shape the potato forming a ball, and repeat the process until finishing the number of portions.
Place the flour in a shallow bowl. Gently roll the ball into the flower to coat and shake the excess flour, and repeat the process for each one of them. In an deep fryer, heat the oil to 375 degrees. If a saucepan is used, heat the oil and when the oil is hot fry the potato balls, a few at a time for 1-2 minutes or until they are golden brown. Serve hot.

THE POPULAR MATE DE COCA.

The coca mate or coca tea is a millenary infusion that was and still is considered a miraculous plant endowed with extraordinary virtues. It is made of coca leaves typical of Peru, Bolivia, Ecuador, and Colombia and its presentation is usually a tea packaged in filtered food paper that retains all its property.
It is traditionally used to relieve altitude thickness. The consumption of the mate, as well as the chewing of coca leaves increases the absorption of oxygen in the blood and helps to fight the altitude symptoms, as well as helping the digestion process (especially for its carminative effect for expulsion of the gas from the digestive tract). Diarrhea can be eliminated by the infusion of of four coca leaves in a cup of boiling water. Nausea and vomiting  can be addressed with the union of 5 coca leaves and two mint leaves in a jug of boiling water.
Likewise, infusions of these leaves are very useful to gargle for sore throats, for nervous pains, headaches, as well as to relieve infections and inflammations in the eyes, including conjunctivitis.
It is important to understand that the concept of  consuming the coca leaves and the drastically change of the plant when the Americans and the Europeans extracted cocaine, are two very different things. Cocaine is not a component of the tea that is made of only from selected and crushed leaves which keep 100 % of the healthy properties and vitamins that the coca plant has. Also when ingested in its natural way, it does not produce toxicity nor does it generate dependency. Cocaine as a drug is a totally different and much more recent phenomenon, not linked to any culture but rather to the enrichment of a few through the physical, psychological and social destruction of many. It is obtained when the plant is exposed to chemicals agents that when mixed together they evolve into a fatal weapon, a type of drug harmful to the human brain. Political and economic interests penalized the sacred plant, condemning it to disappear.
The coca leaf was and still is considered a divine plant. It was ritual component in ancient Andean cultures for millennia and has played a central role in the system of beliefs, customs and knowledge, embedded in the very peculiar and original world view. We must not forget that in the Andes, people lived and still they continue living at heights of over 4,000 meters above sea level. So coca was chewed by the ancient people to stimulate the normal function of their bodies in their long crossings between mountains and still is used as a natural, abundant and economic means to combat the effects of altitude and not for the mere pleasure of doing it.
The infusion of coca leaves contains vitamins A, E, B1, B2, B3, and C (ascorbic acid), proteins, macro and micro-elements (calcium, phosphorus, iron, sodium, and potassium), tannins and also a total of fourteen alkaloids that are responsible for its beneficial curative action. It helps to balance the biological instability produced by fatigue and stress.
The tea infusion is recommended for daily use as a preventive and curative product. It can be taken in the mornings, afternoons, or before going to bed.