Nopal (Optunia ficus-indica, Optunia steptacantha)

Nopal (also known as prickly pear) is a common vegetable in the Latin American diet and has been medicinally used in Korea and Mexico to prevent and treat diabetes mellitus (DM) [1], among other illnesses. Nopals are common in the North American deserts and are generally sold fresh, canned, or dried. Nopal has a light, slightly tart taste and the texture is both fleshy and mucilanginous (moist, thick, and sticky)—somewhat reminiscent of okra.

In Mexican cuisine, nopal is commonly flavored with green chilies and a splash of vinegar and served wrapped in a tortilla with eggs or meat, in a salad, or with Nutrition Facts panela cheese (a type of fresh cheese). Before cooking or consuming this vegetable, 1 cup nopal the sharp spines should be carefully removed from the hand-sized pads.

22 kcals 0 g Fat Medicinal uses of nopal In Mexico, nopal has been used as a medicinal plant since the times of the 5 g Carbohydrate 3 g Dietary fiber indigenous empires of the Americas to treat DM as well as hypercholesterolemia 2 g Sugar [2]. Studies in humans and animals have shown nopal to have positive effects on

2 g Protein glucose metabolism and regulation of total cholesterol, high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol ([4], see [2, 3] for Select vitamins and reviews). minerals, % daily value: Nopal has a high-soluble fiber and pectin content which may affect intestinal 24% Calcium glucose uptake and account for the plant’s hypoglycemic actions [3]. The 18% Magnesium hypocholesterolemic effect of nopal pectin may be due to its affects on LDL 8% Potassium receptor-expression and LDL turnover [2]. Additionally, nopal is known to contain 13% Vitamin A potentially bioactive compounds; among those isolated and studied include 13% Vitamin C alkaloids and at least five types of flavonoids [1].

Ensalada de Nopalitos (nopal salad) Preparation:

3 cups diced nopales, cooked until tender Place the nopales in a salad bowl and rinsed under cold water with the other vegetables and the

1/2 cup finely chopped green onion cilantro. Whisk together the olive 1/2 cup diced radishes oil, lemon juice, oregano, salt and 1/4 cup finely chopped cilantro leaves pepper, and pour over all. Toss to

2 tablespoons olive oil blend well. Optional: top with juice of 1 fresh lime crumbled fresh cheese.

1/4 teaspoon crumbled, dried oregano leaves salt and pepper to taste

1-2 serrano chiles, finely chopped (optional)

1. Food Sci. Biotechnol. 20(1):255-259 (2011) Bridget Igoe, Dietetic Intern, Graduate Student 2. Nutrition Bytes, 4(2) (1998). http://escholarship.org/uc/item/2x53d917 University of Washington 3. Diabetes Care April 2003 vol. 26 no. 4 1277-1294. Nutritional Sciences Dept 4. Arch Invest Med (Mex). 1991 Jan-Mar;22(1):51-6. June 28, 2012