🌵 Recipe: Cast Iron Nopales with Fresh Garlic & Olive Oil

🌵 Cast Iron Nopales with Fresh Garlic & Olive Oil

Ingredients:

• 2-3 fresh nopales (cactus paddles), cleaned and de-spined

• 2 cloves of fresh garlic, thinly sliced

• Juice of 1 lime

• Sea salt, to taste

• Black pepper, to taste

• Olive oil, for cooking and finishing

Instructions:

1. Prepare the nopales:

   • Rinse and pat dry.

   • Scrape off any remaining spines or rough edges.

   • Slice each paddle into strips or leave whole, depending on your preference.

2. Heat the pan:

   • Warm your cast iron skillet over medium-high heat.

   • Add a small splash of olive oil to coat the surface.

3. Cook the garlic:

   • Add the sliced garlic to the skillet and sauté for 30–60 seconds, just until fragrant and golden (not burned).

   • Push the garlic to the side or remove it temporarily to prevent overcooking.

4. Grill the nopales:

   • Place the nopales in the cast iron pan and let them sear for 4–5 minutes per side, until they develop a nice char and soften.

   • Stir the garlic back in if you set it aside.

5. Season and finish:

   • Remove from heat, squeeze fresh lime juice over the nopales, and season with sea salt and black pepper.

   • Drizzle with a bit more olive oil for that luscious finish.

Flavor Notes:

1. Earthy, tangy, and just a little smoky from the cast iron.

2. The garlic adds a rich, savory bite that balances the brightness of the lime.

🌵 Nutritional & Medicinal Benefits of Nopales

Nopales (from the prickly pear cactus, Opuntia spp.) are a nutrient-dense traditional food with a long history of use in Mexican and Indigenous medicine. They’re packed with fiber, antioxidants, and bioactive compounds that support various aspects of health.

🌿 Medicinal & Wellness Benefits

1. Blood Sugar Regulation

• Nopales have been shown in clinical studies to help lower blood glucose levels after meals.

• Rich in soluble fiber and mucilage, they slow down carbohydrate absorption

  making them beneficial for people with type 2 diabetes or insulin resistance.

2. Anti-inflammatory Properties

• Naturally anti-inflammatory, thanks to their high content of flavonoids, vitamin C, and other phytonutrients.

• Traditionally used to reduce joint pain, muscle soreness, and gut inflammation.

3. Digestive Support

• High fiber content promotes healthy digestion, regularity, and supports a diverse gut microbiome.

• The gel-like mucilage soothes the digestive tract, similar to aloe vera.

4. Heart Health

• May help lower bad cholesterol (LDL) and support healthy blood pressure due to fiber, potassium, and antioxidant content.

5. Immune Support

• The antioxidant and vitamin C content helps boost immune function and fight oxidative stress.

Fun Fact:

In traditional Mexican and Caribbean households (including Cuban ones!), nopales are also believed to cool the body, help with hangovers, and restore vital energy after illness or fatigue.