Flavors of the Sun: Baked Nopal Cactus Fries with Avocado Dipping Sauce

Baked Nopal Cactus Fries with Avocado Dipping Sauce

by Victoria Challancin

Ok. I gave in. I caved. I capitulated. My heart, which knows better than my head, thought these would be better fried than baked, but in the end, I opted for the healthy version. Yep, I baked them. And were they ever good! Good, of course, if you like the taste of nopal cactus, and I certainly do.

I realize that many of my readers will neither have access to cactus paddles, called pencas, in Spanish. Others won't have the interest because they perhaps sound a bit strange. But trust me on this one...these baked beauties just shine. The taste, tart and clean, comes through just fine in the baked version as well.

It seems that Mexico has always appreciated the nopal cactus (one of many in the Opuntia ficusindinca species of Cactus family). It has figured into its cuisine since recorded history and, of course, before that. You might know it as the main component of nopalitos, a common Mexican salad. It even appears on the Mexican flag, so great is its importance. Why, you ask? One obvious reason is that it grows wild over much of the republic and it is easy to cultivate as well. A popular food source, cooked or raw, nopal has gotten a great deal of attention in recent years due to its health benefits and nutritional value. Both the green pads, which I used here, and the cactus fruit are popular throughout all of Mexico--and were, even before people understood their nutritive value.

Health Benefits of Nopal Cactus

Used as a treatment for type 2 diabetes
Helps fight viral infections
Is antiflammatory
Excellent for treating colitis, ulcers, diarrhea, and alcohol hangovers
Good for blood pressure
Helps lower cholesterol
Good source of essential micronutrients such as vitamin C, magnesium, and potassium
Rich in anti-oxidants
High in Calcium
Low in calories
Rich in dietary fiber
Has potential role in weight control as 88% of their weight is from water, which is calorie-free and helps you feel full

Recipe: Baked Nopal Cactus Fries with Avocado Dipping Sauce

(Recipe inspired by munchinwithmunchkin.com--I changed a good bit, so do check out the original)

4 nopal cactus pads (thorns removed), cut into French Fry strips, approximately 4 inches x ½-inch

1 cup panko bread crumbs

2 egg whites, lightly whisked

½ teaspoon Italian seasoning herbs--or 1/2 teaspoon ground cumin

Grated zest of one lime

¼ teaspoon cayenne pepper

3 tablespoons flour

Kosher salt and freshly ground black pepper to taste

Avocado Dipping Sauce

1 ripe avocado

2 tablespoons sour cream

2 tablespoons mayonnaise

1 small garlic clove, pressed

1 spring onion, finely minced

juice from ½ lime or to taste

1 tablespoon fresh cilantro or 1 teaspoon dill, minced

Sea salt and freshly ground black pepper to taste

Preheat oven to 375. Grease a cookie sheet with cooking oil spray, set aside.

In a large bowl combine panko, herbs or cumin, lime zest, and cayenne pepper. Place egg whites in a separate small bowl. In a third bowl mix flour, salt and pepper.

Dip cactus strips into the egg whites and then coat them with the flour mixture.

Return cactus strips to the egg whites (or cashew cream) and then coat them with the panko bread crumbs.

Place on prepared cookie sheet. Bake for 20 minutes, turning halfway through.

In the meantime prepare the sauce. Combine all ingredients in a food processor and pulse until smooth. Refrigerate until ready to serve. Serve immediately.

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