Eating Jicama
Jicama is a light brown skinned root vegetable that can usually be found in the produce section of most major supermarkets, and more commonly in Hispanic and Asian markets. Peeling away its leathery, toxic skin with any kitchen knife or vegetable peeler reveals an opaque white, fibrous flesh that can be enjoyed raw or cooked. Read on to learn how to use this interesting vegetable
Anita Oakman, Dakota County Master Gardener
Jicama is a light brown skinned root vegetable that can usually be found in the produce section of most major supermarkets, and more commonly in Hispanic and Asian markets. Peeling away its leathery, toxic skin with any kitchen knife or vegetable peeler reveals an opaque white, fibrous flesh that can be enjoyed raw or cooked.
The taste of uncooked jicama can be described as a cross between a not-so-sweet apple and a less starchy white potato. It is in this raw state that its nutritional health value can best be appreciated. According to the Cleveland Clinic, one cup of raw jicama has 49 calories, 12 grams of carbohydrates, 0 grams of cholesterol, 0.1 grams of fat, 6.4 grams of fiber, 1 gram of protein, 5 milligrams of sodium, and 2.3 grams of sugar, along with numerous vitamins and minerals. Some of these yummy essential nutrients serve as antioxidants, and act as aids in heart and gut health. Additionally, studies conducted in mice have shown that eating jicama may play a part in increasing insulin sensitivity and decreasing blood sugar levels.1,2 What a helpful and healthful snack to have on hand!
Jicama can be enjoyed cooked in your favorite stir fry or included on a list of eggroll ingredients. Raw jicama can be cut into matchsticks and served on a vegetable platter or salad. Cut up into chips, it makes a nice support for any healthy or not-quite-as-healthy dip.
A favorite recipe using chopped jicama is one that I’ll call “Puerto Vallarta Salad.” It’s a basic cut fruit salad consisting of honeydew melon, mango, cantaloupe, watermelon, strawberries, grapes, and any other fruit you may have available, sprinkled with lime juice and Tajín Clásico. Tajín is a well-known chili and lime seasoning that can be found in major supermarkets and Hispanic grocery stores. Tajín brings a tart and salty picante flavor to the salad, while jicama provides its unmistakable crunch.
Give jicama a try! Its fresh taste and watery crispness makes a healthful addition to almost any diet.
References:
J Clin Biochem Nutr 2016 Jan;58(1):56-63. doi: 10.3164/jcbn.15-59. Epub 2015 Nov 20.
Prev Nutr Food Sci. 2015 Jun; 20(2): 88–93.
Photo Credits: foodlorists.blogspot.com (1), public domain (2)