Even though typical Colombian dishes consist of fried, processed foods and they’re far from being healthy, surprisingly, you can also find some nutritious and relatively healthy options for dishes. Specifically, healthy Colombian dishes are usually based on fresh, local ingredients, and that’s what makes them look so delicious.
If you’re traveling in Colombia and are looking for traditional but healthy food options, consider these 5 dishes:
1. Bandeja Paisa
You can hardly find something as nutritious as Bandeja paisa in Colombia, which consists of healthy and fresh ingredients, like rice, beans, avocado, eggs, ground beef, chicharrón (pork belly), and fried plantains. This traditional dish is especially common in the regions of Antioquia and Medellin and thus, if you want to try the local version of this meal, Medellin is the place to visit. Be careful, though, because Bandeja Paisa is indeed not the lightest meal and if your digestion isn’t familiar with such hearty portions, you might need to adjust portions.
2. Sancocho
If you like trying out new soups while visiting various cultures, make sure not to miss tasting Sancocho before you leave Colombia. Believe it or not, this traditional soup is even called the king of Colombia’s soups because of its healthy combination of meats, vegetables, and herbs.
The thing that makes Sancocho’s flavors stand out is indeed the use of corn — you can rarely find a soup that combines corn, plantains, yucca, and potatoes with meat. That’s why locals enjoy this healthy dish, regardless of the season or occasion.
3. Frutas Frescas
While Frutas Frescas is not particularly a dish, it’s hard to overlook mentioning it when discussing healthy Colombian foods. The reason is that Frutas Frescas or “fresh fruits,” are an integral part of Colombian cuisine, thanks to its location in tropical regions. Therefore, locals in Colombia can easily grab various types of tropical fruits, such as granadilla, Lulos, Uchuvas, maracuyá, feijoa, and more, all year round.
Usually, Colombians slice these fruits into tiny pieces and assemble salads, blend them into nutritious juices and smoothies, or create desserts.
4. Arepas
At first glance, you might think that Arepas isn’t the healthiest option in Colombian cuisine, especially when they’re loaded with cheese or fried. However, locals know how to make a healthy version of Arepas — grilled flatbreads that are stuffed with pork rinds or other lean meats like chicken.
If Arepas is cooked this way, it becomes a nutritious and delicious meal that is full of protein and fiber from the corn. Ideally, arepas are served with avocado or salsa. Thus, if you prefer a healthy option, instead of the fast food version of Arepas, choose a simple grilled version with fresh ingredients instead of cheese.
5. Ajiaco
The final healthy Colombian food is pretty similar to Sancocho with its ingredients but it has its own unique flavors and taste. Specifically, unlike Sancocho, which is based on beef meat, Ajiaco is a chicken soup that includes potatoes, corn, capers, and a special herb called Guasca. This herb is probably what gives this soup its authentic taste.
Ajiaco is a signature soup of the region of Bogotá and therefore, if you happen to be in the capital of Colombia, don’t forget to enjoy this delicious soup.
Bottom Line
Now you know that you don’t have to sacrifice your diet and healthy lifestyle if you’re visiting Colombia and want to try some healthy traditional food. Yes, it’s true that Colombian cuisine is usually associated with large portions and hearty meals but you can always adjust some ingredients or portions and enjoy healthier versions of traditional flavors that fit into your balanced diet.
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