Jicama

One of the reasons to try new vegetables you may or may not have noticed at the grocery story is to get out of the rut that mealtimes can bring over time. There’s an tan-colored, oval, root vegetable you maybe have seen at the store and not known what it is or how to pronounce its name. It’s called jicama (pronounced “hee-kah-mah”). Some may call it a yam bean or a Mexican water chestnut. It is part of the legume (bean) family. This is a tuber like a potato, but it is less starchy. However, the tough skin on a jicama needs to be peeled with a knife (not a vegetable peeler – the skin is too tough) because it contains a toxin (that is NOT found in the fleshy part of the tuber).

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What does a jicama taste like? ​

A jicama is sweet like a pear or apple, but it is starchier. When eaten raw, it is quite crunchy, making it ideal for nut butters, hummus and other dips. ​

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How do you chose a jicama?

Choose smaller jicamas because they are less fibrous. Choose ones with smooth skins because shriveled skin is a sign of an older tuber. They do not need to be refrigerated until they are cut open. If you find a jicama that is too large, ask the produce worker to cut into half or fourths. ​

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How do you eat a jicama? ​

You can eat a jicama either raw or cooked, as you would eat an apple, pear, or kohlrabi. Some ideas for using it are:

1. Cubed or sliced with a dip or dressing, particularly Mexican-type seasonings.
2. Shredded in a slaw or salad.
3. Mixed with fruits such as pineapple, mango, or apples.
4. As part of a stir-fry.
5. Included in soups and stews.
6. As a French fry alternative (baked or fried).
7. Roasted alone or with mixed other veggies. *See below for a delicious fall recipe for jicama.

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How nutritious is jicama?

Jicama is low in calories (46 calories for one cup of sliced, raw jicama) and high in soluble dietary fiber. Soluble fiber can help lower your blood LDL levels and can normalize blood glucose levels. Jicama is also very high in vitamin C (40% of your daily needs). Vitamin C supports your immune system and provides powerful antioxidants to aid your body’s cells. 
 
Mealtimes don’t need to be boring if you add new vegetables into the rotation. Drop us a comment and tell us about your adventures with vegetables you haven’t tried before, such as jicama, celeriac, or kohlrabi.

For a quick tutorial in how to prepare a jicama, click here.

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Roasted Jicama

Serves 2-3

Ingredients:

• 2 cups jicama, cut into 1/2” cubes
• 2 Tablespoons olive (not extra-virgin!) or avocado oil
• 1/2 teaspoon cayenne
• 1 teaspoon salt
• 1/2 teaspoon garlic powder, or to taste
• Dried parsley, to taste

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Directions: 

1. Preheat oven to 400 degrees F. 
2. Combine jicama, oil, cayenne, and salt in a bowl. Add more oil if jicama is too dry.
3. Cover a baking sheet with parchment paper or Silpat®.
4. Spread jicama mixture evenly onto baking sheet.
5. Roast in preheated oven for about an hour, stir every 15 minutes to ensure even roasting.
6. When finished, add the garlic powder and dried parsley, to taste. 
7. Serve hot. Try pairing with chicken, beef or seafood.

Notes:

• Extra virgin olive oil is not suited for high-heat cooking. Choose an oil such as avocado oil or expeller-pressed coconut oil (no coconut-y flavor), or one that is labeled for high heat.
• The garlic powder and parsley could burn during the long cooking time, so add them at the end. 
• For added color, include an equal amount (roughly) of green beans, bell peppers, or purple potatoes (or all of them!) to the jicama before roasting.

Resources:

• http://www.nutrition-and-you.com/jicama.html
• http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2727/2 
• http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/
• http://foodfacts.mercola.com/jicama.html

​~​Nancy Miller, MS, RDN