Florida
Culantro By Sandy Kaster, M.S. Clinical Medicines, B.S. Nutrition Science
Culantro is a lesser-known relative to the herb cilantro, which was covered in last month’s issue. Compared with cilantro, culantro is stronger in flavor with tall, stiff, serrated leaves. Culantro thrives in the warmer months and for a longer lifespan, while the more delicate cilantro grows better in the cool winter months of Florida. Culantro is native to Latin America and the Caribbean and is used extensively in dishes in Thailand, Malaysia, Cuba and Puerto Rico. Culantro is also known as Puerto Rican or Mexican coriander, Black Benny, saw leaf herb, long coriander, spiny coriander, spiritweed, fitweed and recao. Culantro belongs to the family Apiaceae which includes carrots, parsley, celery, and parsnip. Culantro is produced in Puerto Rico, Southeast Asia, Hawaii, and Florida. Culantro is very hardy and easy to grow either in pots or in the ground. Unlike other herbs, culantro is relatively free of pests and disease. Culantro leaves are chopped and used in salsa, softrito, chutney, ceviche, sauces, rice, stews, and soups. The leaves can be easily dried or frozen for longer usage.
NUTRITIONAL PROFILE
Culantro is rich in calcium, iron, carotene, and riboflavin. Like its relative cilantro, culantro is also very high in beneficial flavonoids and volatile oils which function like antioxidants in preventing diseases. Fresh culantro leaves are composed of 87% water, 3.3% protein, 0.6% fat, 6.5% carbohydrate, 0.06% phosphorus, and 0.02% iron. This herb is an excellent source of calcium and vitamins A, B1, B2, C, and K. Culantro contains high levels of vitamins and minerals for very few calories.
HEALTH BENEFITS
Traditionally, culantro leaves are boiled and made into tea that can help treat flu, pneumonia, diarrhea, fever and vomiting. Some say that the herb is also eaten to cure seizures in children, which is why it is called “fitweed” in some countries.
CALCIUM
Culantro is an excellent source of calcium, an important mineral in human metabolism. While calcium is associated with dairy foods, other foods like leafy green vegetables or soy products are also high in this nutrient. Calcium comprises about 1-2% of an adult human’s body weight. In addition to its widely known role in bone and tooth structure, calcium is used to help control muscle and nerve function, as well as to manage acid/base balance in our blood stream. Roughly 99% of our total body calcium stores are found in bones and teeth and plays a critical role in maintaining structural integrity of our skeleton. Calcium also plays a critical role in regulating acid/alkaline balance, or pH, in the blood. Whenever blood pH drops, calcium is released from the bones to bring acid/base balance back into balance.
RIBOFLAVIN
Riboflavin, also known as vitamin B2, plays a key role in energy production. Riboflavin and the other B vitamins help transform fat molecules into energy that the body can use. Vitamin B2 also plays a role in the metabolism of folate and vitamin B6. Riboflavin is also involved in the metabolism of glutathione, one of the most important antioxidants in the body. Additionally, vitamin B2 helps promote iron metabolism. Getting enough vitamin B2 in the diet is needed to make red blood cells. Having too little red blood cells is known as anemia.
HOW TO SELECT AND STORE
Choose fresh culantro that is deep green in color with fresh, crisp leaves. Avoid wilted, spotted, or broken leaves. To store culantro, wrap a damp paper towel around the leaves and place in a plastic bag in the refrigerator for up to eight days. If it wilts, sprinkle water on the leaves to refresh them. Wash leaves immediately before using. Culantro can also be dried by laying it out at room temperature. After it is dried, store it in a tightly sealed container in a cool, dark place. Culantro leaves also freeze well and can be added to soups and dishes without thawing first. One simple way to freeze culantro is to rinse and chop the leaves, place in ice cube trays, and cover with water or olive oil. When cooking soups or stews, just drop in as many frozen cubes as you need.
HOW TO ENJOY
Culantro is very popular in Thailand, Malaysia, and Singapore where it is commonly used as a topping over soups, noodle dishes, and curries. In Latin America, culantro is mostly associated with Puerto Rico, such as in salsa or sofrito. Sofrito usually contains culantro and cilantro, garlic, onion, green pepper, and mild peppers that are blended together. It can be used as a seasoning or sauce or as an ingredient in pasta sauce, soup, and salsas. Other ways to enjoy culantro include: • Garnish grilled fish or poultry with fresh chopped culantro before serving • Combine chopped culantro with garlic, salt, and lemon juice and use as a marinade for meat • Mince and add a small amount to coleslaw, potato salad, egg salad, or salad dressing • Add chopped cilantro to soups or tomato sauces for an extra punch of flavor • Serve culantro leaves with pho, a Vietnamese beef broth that is garnished with herbs and bean sprouts. Enjoy fresh, flavorful Florida culantro today. Though lesser known than its cousin cilantro, culantro’s vibrant flavor lends a unique flavor to any dish.
SELECTED REFERENCES http://www.whfoods.com http://nassau.ifas.ufl.edu/horticulture/herbs/culantro.html http://worldcrops.org/crops/culantro https://hort.purdue.edu/newcrop/proceedings1999/v4-506.html
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INTHEFIELD MAGAZINE
April 2016
31