jicama, sliced & diced

LONG A STAPLE OF THE MEXICAN DIET, JICAMA IS A LOW-CALORIE ROOT VEGETABLE WITH AN APPLE-LIKE TEXTURE AND CRISP, LIGHT CRUNCH

Want to add some variety to your diet? Consider this unique and little-known root vegetable from south of the border for its crunchy sweetness and nutritional versatility.

Jicama (pronounced hee-ka-ma) is the root of a perennial legume whose vine may grow to 20 feet or more. The exterior of this globe-shaped tuber is parchment brown, concealing the crisp white flesh within. Once a seasonal winter item, jicama is now available pretty much year-round. Grown mostly in Mexico and South America, you can find them in the produce section of many markets.

JICAMA NUTRITION

Jicama is a nearly perfect food for healthful eating-low in calories, fat free, nutritious and satisfying. They are an amazing source of vitamin C-just a cup provides 40 percent of the daily minimum requirement. They also provide a generous helping of folic acid, a water-soluble B vitamin that is necessary for the production and maintenance of new cells-especially important during pregnancy.

And their high-fiber content has recently been found to have an additional benefit: Along with members of the onion family, jicama contains a group of fibers known as fructans, and specifically inulin. Researchers at the University of Bern in Switzerland recently linked consumption of this component to preservation of bone mass in laboratory animals, due to improved calcium absorption, thus providing a guard against osteoporosis.

BUYING JICAMA

Choose roots that feel heavy and dense in the hand, with smooth unblemished skin. The best weight is 1-2 pounds; jicama larger than that may have a coarser texture and less-sweet flavor. They can be stored in the fridge in a plastic bag for up to two weeks.

To prepare, cut off the outer brown layer, including the fibrous white layer just under the skin. You can then cut the flesh into strips and wedges for use. If not serving right away, briefly dunk the pieces in water with a squeeze of lemon in it, to keep the jicama from browning.

ENJOYING JICAMA

Jicama makes an ideal between-meal snack-just squeeze lime juice on cut-up jicama strips, add a shake of cayenne, and you have a traditional Mexican treat (add cucumber slices for a fresh twist). At your next party, serve jicama wedges with your favorite yogurt dip or fresh hummus, Or for a surprising change of pace, toss some cubed jicama into your next stir-fry instead of water chestnuts for a light but tasty addition to the meal.

THIS RECIPE MAKES AN ELEGANT, SIMPLE AND HEALTHFUL LUNCH OR LIGHT DINNER.

Jicama & Shrimp Citrus Salad

Serves 4-6

1 lb. cooked medium shrimp

1 medium jicama, peeled and cut into matchsticks

2 cups seedless tangerine segments (about 6-8 tangerines)

�cup chopped sweet onion

� cup cilantro leaves, plus a few sprigs for garnish (mint or parsley can be substituted)

2 Tbs. fresh lime juice

2 Tbs. avocado oil

� tsp. minced fresh jalape�o (optional) Kosher salt to taste

4 cups watercress leaves

1. Combine all ingredients except watercess in a large bowl, and toss gently. Refrigerate 30 minutes.

2. Divide watercress leaves among salad plates, and top with jicama-shrimp mix. Garnish with cilantro sprigs, and serve with a crusty wholegrain bread.

PER SERVING: 239 CAL; 21G, PROT; 7G TOTAL FAT(1G SAT. FAT); 24G CARB; 177MG CHOL; 318MG SOD.; 8G FIBER; 11G SUGARS

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JICAMA TIPS

Jicama is a nearly perfect healthful food-low calorie, fat free and satisfying.

* Add thinly sliced matchsticks to your salad for a carb-free boost.

* Use thin slices as a taco garnish or mix with cabbage for cole slaw.

* Top jicama slices with fruit salsa or seafood salad fora quick appetizer.