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If you don’t like fruits and veggies

June 4, 2009

Certain people don’t like particular fruits or veggies, which can limit the consumption of important nutrients. You might not like pepper’s flavor, onion’s texture or garlic smell. For a simple solution to your problem, just purée or grind it!

Latino cuisine is very well known because is flavorful and seasoned in a distinct way that keeps you wanting more. A main ingredient for many Puerto Rican dishes is called “sofrito” *. Sofrito (so-free-to) is a Creole sauce made of ground veggies that is a nutritious vitamin punch and brings up the flavor in savory stews, rice dishes, soups, beans, as a marinade, and more without being tortured by tasting or biting an ingredient you don’t like.

Here’s my personal “sofrito” recipe. It’s not done with strict measurements but instead is done the way I like cooking, a little more of this or less than that depending on which are my favorite ingredients and the portion needed. You can certainly do the same.


1 large onion (Use your preferred colored onion. White, purple or yellow is fine)

2 cubanelle peppers

8 small sweet peppers (beware of these, they look very similar to Habanero peppers)

2 celery stalks

10 olives

10 garlic cloves

¼ cup of fresh cilantro

6 culantro leaves (available at the fresh herbs section of the supermarket)

¼ cup olive oil

¼ cup water

2 tbsp vinegar

2 tsp oregano powder

2 tsp cumin

1 tsp black pepper

Procedure: Chop all the vegetables and grind all the ingredients in a blender or a food processor. You may store half the mixture in the fridge and freeze the rest for future use. * Sofrito is also called “recaito”.


With fruits, the same story. If you don’t like a particular fruit but want to enjoy their nutritional value mix it with your favorite fruits to make a shake or smoothie. It’s a healthy drink to begin your day.

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2 Comments leave one →
  1. June 8, 2009 5:40 pm

    Great posting!

    Blue Skies,
    Crave2Live Nutrition

  2. Nicole permalink
    June 9, 2009 11:56 am

    Sofrito sounds delicious! Very creative way to eat your veggies!

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