–by Sally Beare

I´m writing this from that idyllic Longevity Hot Spot the Nicoya Peninsula in Costa Rica, whilst sitting beneath the shade of a palm tree, sipping a pineapple smoothie and listening to the gentle plop of buxom ripe mangoes as they fall to the ground (these work trips can be so tiresome).

Now my Tortilla Guiones has arrived, tantalising my taste buds with its colorful symphony of pale green (sliced chayote; avocado), darker green (cilantro), red (tomatoes), dark brown with a hint of red (black beans) and orangey-yellow (the tortilla itself). There´s a heady aroma wafting up and…excuse me for a few minutes.

So who said that eating healthily has to involve sacrifice? The Costa Ricans love their tortillas and to me the classic tortilla, bean and vegetable meal seems as indulgent a food as any.

So let's have a look at what is regularly served on a Costa Rican plate and why it's so good for us:

Tortillas
In Costa Rica, these are made by soaking corn kernels in lime for around a day, then simmering the corn for around two hours on as low a heat as possible. [nixtamale] The corn is then drained, put through a meat grinder, and shaped into tortillas. These are cooked in a little corn oil on a round, flat iron pan.

When cooked, corn is high in antioxidant bio-flavonoids – you know they're there from the yellow color. Additionally, the soaking process makes the corn more digestible than it might otherwise be, as it helps break down the outer husk, thus enabling the stomach to break down the goodness and let the nutrients into the body. Given that so many people in the world are gluten-intolerant, it's an excellent substitute for bread.

Another health benefit of tortillas is that making them is a family activity involving everyone – just a small domestic activity maybe, but it helps create a sense of teamwork, nurturing, and belonging, more so than taking a tortilla out of a plastic packet can ever do. Grinding the corn can also get you out of breath – great for the heart – and exercises the arm muscles.

Black beans
Black beans, with their rich flavor and luxuriant texture, are high in fiber, protein, B vitamins, iron and magnesium and so are great for colon health, insulin balance, heart health, energy, and nutrients the body needs to age gracefully. They are high in folate, which lowers blood levels of homocysteine, a high risk factor for heart disease. As their dark color suggests, they are also particularly high in antioxidants.

A study in Food Chemistry and Toxicology (Azevedo et al, 2003) revealed that black beans can also reduce the number of pre-cancerous cells in laboratory animals. (Interestingly, since synergy is one of our favorite subjects at Akea, the study also showed that isolating one anthocyanin from black beans induced DNA damage, whereas ingesting the plant chemicals in black beans all together was protective).

The beans are cooked simply with onion, some chopped bell pepper (any color), and either chicken broth or water. A sprinkle of freshly-chopped cilantro adds the final touch. Dried beans are best – soak overnight first so as to avoid flatule

Garlic and onions
Used both raw and cooked in salads and black bean recipes, these are anti-inflammatory, anti-viral, anti-bacterial, LDL cholesterol-lowering, and immunity-boosting.

Chayote
This subtle-tasting vegetable is a member of the gourd family and resembles a green, pear-shaped marrow. It can be eaten raw or lightly-steamed so as to retain a crisp texture and may have a little salt or lime juice added for flavor. Chayote contains a range of vitamins and minerals including vitamin C, B vitamins, magnesium and zinc.

Avocados
Avocados provide heart-friendly, anti-cancer vitamin E, beneficial monounsaturated fats, fiber, magnesium, B vitamins and folic acid, amongst others.

Tomatoes
The most important health property of tomatoes is probably their high lycopene content – this is best absorbed when tomatoes are eaten with fats (such as avocado or olive oil) or cooked. They are also a good source of antioxidant vitamin C.

Cilantro
As well as being an excellent flavor-enhancer, this delectable herb contains anti-oxidant vitamins, calcium, magnesium, and other nutrients.

Sour cream (natilla)
The tortilla and black bean dish is often topped off with probiotic-rich natilla, the local sour cream. The drinking of natilla is said to induce a painful expression the face of gringos, even if it does help prevent stomach upsets – cheats can use live yogurt or traditionally-fermented sour cream.