- Seafood: With one of the longest coastlines globally, Chile boasts a wealth of seafood. Salmon, mussels, hake, and clams are excellent lean protein sources, rich in Omega-3 fatty acids. Traditional dishes like “curanto” and “caldillo de congrio” showcase the country’s marine bounty.
- Porotos Granados: This hearty stew, made with cranberry beans, corn, pumpkin, and basil, is a nutritional powerhouse offering a balance of protein, fiber, and vitamins.
- Palta (Avocado): A staple in Chilean cuisine, avocados are used in salads, sandwiches, and the famous “pebre” sauce. High in heart-healthy monounsaturated fats and fiber, they are a nutritious addition to any meal.
- Pastel de Choclo: A corn and meat pie, Pastel de Choclo can be made healthier with lean ground meat and a focus on the corn and vegetable topping. This dish offers a satisfying mix of protein and carbohydrates.
- Merkén: A traditional Mapuche spice blend made from smoked chili peppers, coriander, and salt, Merkén adds a smoky, spicy kick to dishes while also providing antioxidants and anti-inflammatory benefits.
- Chilean Salads: Whether it’s a simple “ensalada chilena” with tomatoes and onions or a more complex salad featuring legumes or quinoa, Chilean salads offer a fresh, vitamin-rich side to any meal.
- Chilean Fruits: Chile’s diverse climate allows for a wide range of fruits, from grapes and apples to tropical varieties like chirimoya and lucuma, which are packed with essential vitamins and antioxidants.
