Bolivian Cuisine

Making Cocadas (Coconut Macaroons)

Alright pues, let's get cooking! Today, we're diving headfirst into the heart of Bolivian cuisine, but keeping it saludable – healthy! No soy, no azúcar artificial, just pure, honest flavors and the sweetness of miel (honey) or jarabe de arce (maple syrup). We're going to whip up ten classics, a lo Boliviano, and I'll even give you the yapa (bonus) of nutritional info. ¡Vamos!

General Notes Before We Start:

* Measurements: I'll use cups, tablespoons, and teaspoons. Feel free to adjust to your liking, a tu gusto.

* Spice Level: Bolivian food can have a kick. Adjust the ají (chili) to your preference.

* Ingredient Sourcing: Try to find authentic Bolivian ingredients if possible. A Latin American market will be your best bet. If not, I'll suggest substitutions.

* Sweetness: Remember, honey and maple syrup have different sweetness levels than sugar. Start with less and add more to taste.

* Nutritional Information: These are estimates and can vary based on specific ingredients and portion sizes.

Recipe 1: Salteñas (Savory Pastries)

* These are the queen of Bolivian snacks! A juicy, savory stew encased in a slightly sweet pastry.

Ingredients:

* For the Dough:

* 4 cups all-purpose flour

* 1 teaspoon salt

* 1/4 cup vegetable shortening, cold

* 1/4 cup butter, cold

* 1 cup warm water

1 tablespoon ají panca* paste (Peruvian red pepper paste, substitute with paprika and a pinch of cayenne if needed)

* 2 tablespoons honey

* For the Filling:

* 1 lb beef chuck, cut into small cubes

* 1 lb chicken thighs, boneless, skinless, cut into small cubes

* 2 medium potatoes, peeled and diced

* 1 large onion, finely chopped

* 2 cloves garlic, minced

* 1 cup beef broth

* 1 cup chicken broth

* 1/2 cup raisins

* 1/4 cup green olives, chopped

* 2 hard-boiled eggs, chopped

* 1/4 cup chopped parsley

2 tablespoons ají amarillo* paste (Peruvian yellow pepper paste, substitute with yellow bell pepper pureed)

1 tablespoon ají panca* paste

* 1 teaspoon cumin

* 1 teaspoon oregano

* Salt and pepper to taste

* 2 tablespoons gelatin powder

* 1/2 cup cold water (for gelatin)

* Egg Wash: 1 egg, beaten

Instructions:

1. Make the Dough: In a large bowl, combine flour and salt. Cut in shortening and butter until the mixture resembles coarse crumbs. Add honey and ají panca paste. Gradually add warm water, mixing until a dough forms. Knead for 5-7 minutes until smooth. Wrap in plastic wrap and refrigerate for at least 1 hour.

2. Prepare the Filling: In a large pot or Dutch oven, brown the beef and chicken. Add onion and garlic and cook until softened. Stir in potatoes, ají amarillo paste, ají panca paste, cumin, oregano, salt, and pepper.

3. Pour in beef and chicken broth. Bring to a boil, then reduce heat and simmer for 1 hour, or until the meat is tender.

4. Dissolve gelatin in cold water. Add to the stew and stir well. This will help the filling solidify when cooled. Stir in raisins, olives, parsley, and hard-boiled eggs. Let the filling cool completely.

5. Assemble the Salteñas: Preheat oven to 400°F (200°C). Roll out the dough thinly on a lightly floured surface. Cut out circles using a 5-inch cookie cutter or a bowl.

6. Place a generous spoonful of filling in the center of each circle. Moisten the edges of the dough with water. Fold the dough in half to form a half-moon shape. Crimp the edges tightly to seal.

7. Brush the salteñas with egg wash. Bake for 20-25 minutes, or until golden brown.

8. Let cool slightly before serving. ¡Cuidado! The filling will be hot!

Nutritional Information (per Salteña): Approximately 450 calories, 25g protein, 45g carbs, 20g fat.

Recipe 1 (with Maple Syrup):

Replace the 2 tablespoons of honey in the dough with 3 tablespoons of maple syrup. The rest of the recipe remains the same.

Recipe 2: Llajwa (Spicy Tomato Salsa)

* No Bolivian meal is complete without a good llajwa!

Ingredients:

* 4 ripe tomatoes

2-3 locotos* (Bolivian hot peppers, substitute with serrano peppers), seeded and deveined

* 1 small onion, roughly chopped

* 1/4 cup fresh cilantro, chopped

* Salt to taste

Instructions:

1. Roast the tomatoes and locotos over an open flame or under a broiler until the skins are blackened.

2. Peel the tomatoes and remove the stems from the locotos.

3. In a batán (traditional stone mortar and pestle) or a food processor, combine the tomatoes, locotos, onion, and cilantro.

4. Grind or pulse until you reach your desired consistency. Some people like it chunky, others prefer it smooth.

5. Season with salt to taste.

Nutritional Information (per serving, about 2 tablespoons): Approximately 20 calories, 1g protein, 4g carbs, 0g fat.

Recipe 2 (with Honey):

Add 1/2 teaspoon of honey to the llajwa after blending. This will balance the heat and acidity.

Recipe 3: Pique Macho (Spicy Beef and Potato Dish)

* A hearty and satisfying dish, perfect for sharing!

Ingredients:

* 1 lb beef steak (sirloin or flank), cut into bite-sized pieces

* 2 large potatoes, peeled and cut into fries

* 1 large onion, sliced

* 1 green bell pepper, sliced

* 2 tomatoes, diced

2 locotos* (or serrano peppers), sliced

* 1/4 cup vegetable oil

* 1/4 cup beer (optional)

* Salt, pepper, cumin to taste

* Mayonnaise and ketchup for serving

Instructions:

1. Season the beef with salt, pepper, and cumin.

2. Heat the oil in a large skillet or wok. Fry the potatoes until golden brown and crispy. Set aside.

3. In the same skillet, sauté the beef until browned. Add the onion and bell pepper and cook until softened.

4. Add the tomatoes and locotos and cook for a few more minutes.

5. If using, pour in the beer and let it simmer for a minute.

6. Add the fried potatoes to the skillet and toss everything together.

7. Serve hot, topped with mayonnaise and ketchup.

Nutritional Information (per serving): Approximately 600 calories, 35g protein, 50g carbs, 30g fat.

Recipe 3 (with Maple Syrup):

Add 1 tablespoon of maple syrup to the beef mixture along with the tomatoes and locotos. This will add a touch of sweetness that complements the spice.

Recipe 4: Sopa de Maní (Peanut Soup)

* A creamy and comforting soup, perfect for a cold day!

Ingredients:

* 1 cup raw peanuts

* 8 cups beef broth

* 1/2 cup rice

* 1 large onion, chopped

* 2 cloves garlic, minced

* 1 carrot, diced

* 1 celery stalk, diced

* 1/2 cup peas

* 1/2 cup potatoes, diced

* 1/4 cup chopped parsley

* Salt, pepper, cumin to taste

* Vegetable oil

Instructions:

1. Roast the peanuts in a preheated oven at 350°F (175°C) for 10-15 minutes, or until lightly browned. Let cool slightly and rub off the skins.

2. Grind the peanuts in a food processor until they form a paste.

3. Heat a little oil in a large pot. Sauté the onion, garlic, carrot, and celery until softened.

4. Add the beef broth and bring to a boil. Add the rice, potatoes, and peanut paste.

5. Reduce heat and simmer for 20-25 minutes, or until the rice and potatoes are tender.

6. Stir in the peas and parsley. Season with salt, pepper, and cumin to taste.

7. Serve hot.

Nutritional Information (per serving): Approximately 350 calories, 15g protein, 35g carbs, 20g fat.

Recipe 4 (with Honey):

Add 1 tablespoon of honey to the soup along with the peas and parsley. This will enhance the nutty flavor.

Recipe 5: Majadito (Rice with Dried Meat)

* A simple but flavorful dish, often served with a fried egg.

Ingredients:

* 1 cup rice

* 2 cups beef broth

* 1/2 lb dried beef (charque), shredded

* 1 onion, chopped

* 2 cloves garlic, minced

* 1 green bell pepper, chopped

* 1 tomato, diced

* 1/4 cup vegetable oil

* Salt, pepper, cumin to taste

* Fried eggs (optional)

Instructions:

1. Soak the dried beef in water for at least 30 minutes to rehydrate it. Drain and shred.

2. Heat the oil in a large pot. Sauté the onion, garlic, and bell pepper until softened.

3. Add the shredded beef and cook for a few minutes.

4. Add the rice and stir to coat with the oil.

5. Pour in the beef broth and add the diced tomato. Season with salt, pepper, and cumin.

6. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the rice is cooked and the liquid is absorbed.

7. Serve hot, topped with a fried egg (optional).

Nutritional Information (per serving): Approximately 400 calories, 25g protein, 40g carbs, 15g fat.

Recipe 5 (with Maple Syrup):

Add 1 teaspoon of maple syrup to the rice mixture along with the tomato.

Recipe 6: Tucumanas (Fried Empanadas)

* Similar to Salteñas, but fried!

Ingredients:

* Same dough and filling as Salteñas (Recipe 1).

* Vegetable oil for frying

Instructions:

1. Prepare the dough and filling as described in the Salteñas recipe.

2. Assemble the tucumanas in the same way as the salteñas, but make sure the edges are very well sealed.

3. Heat the vegetable oil in a large pot or deep fryer to 350°F (175°C).

4. Fry the tucumanas in batches until golden brown and crispy, about 5-7 minutes per side.

5. Drain on paper towels.

6. Serve hot with llajwa.

Nutritional Information (per Tucumana): Approximately 500 calories, 25g protein, 50g carbs, 25g fat.

Recipe 6 (with Maple Syrup):

Same as Salteñas, replace the honey in the dough with maple syrup.

Recipe 7: Falso Conejo (Fake Rabbit - Breaded Beef)

* A clever dish where beef is prepared to resemble rabbit.

Ingredients:

* 1 lb beef steak (thin cutlets)

* 1 cup breadcrumbs

* 2 eggs, beaten

* 2 cloves garlic, minced

* 1/4 cup chopped parsley

* Salt, pepper, cumin to taste

* Vegetable oil for frying

Instructions:

1. Pound the beef cutlets to tenderize them.

2. In a bowl, combine breadcrumbs, garlic, parsley, salt, pepper, and cumin.

3. Dip each cutlet in the beaten eggs, then coat with the breadcrumb mixture.

4. Heat the oil in a large skillet. Fry the cutlets until golden brown and cooked through, about 3-4 minutes per side.

5. Serve hot with rice, potatoes, and salad.

Nutritional Information (per serving): Approximately 450 calories, 30g protein, 30g carbs, 20g fat.

Recipe 7 (with Honey):

Add 1 teaspoon of honey to the egg mixture before dipping the beef. This will add a subtle sweetness to the breading.

Recipe 8: Api (Purple Corn Drink)

* A warm and comforting drink, often enjoyed for breakfast.

Ingredients:

* 1 cup purple corn flour (maíz morado)

* 8 cups water

* 1 cinnamon stick

* 3 cloves

* 1/4 cup honey or maple syrup (to taste)

* Lemon peel (optional)

Instructions:

1. In a large pot, dissolve the purple corn flour in cold water.

2. Add the cinnamon stick and cloves.

3. Bring to a boil, stirring constantly to prevent lumps from forming.

4. Reduce heat and simmer for 15-20 minutes, or until the drink thickens.

5. Stir in honey or maple syrup to taste.

6. Serve hot, garnished with lemon peel (optional).

Nutritional Information (per serving): Approximately 200 calories, 2g protein, 45g carbs, 1g fat.

Recipe 8 (with Honey):

Use 1/4 cup honey instead of maple syrup, adjust to taste.

Recipe 9: Arroz con Queso (Rice with Cheese)

* A simple and comforting side dish.

Ingredients:

* 1 cup rice

* 2 cups water or vegetable broth

* 1/2 cup grated cheese (queso fresco or mozzarella)

* 1 tablespoon butter

* Salt to taste

Instructions:

1. Rinse the rice under cold water.

2. In a pot, combine the rice and water or broth. Add salt.

3. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the rice is cooked and the liquid is absorbed.

4. Stir in the butter and cheese until melted and creamy.

5. Serve hot.

Nutritional Information (per serving): Approximately 250 calories, 8g protein, 35g carbs, 8g fat.

Recipe 9 (with Honey):

A tiny pinch of honey (1/4 teaspoon) can be added while the rice is cooking to bring out the flavors.

Recipe 10: Cocadas (Coconut Macaroons)

* A sweet and chewy treat!

Ingredients:

* 4 cups shredded coconut

* 1/2 cup honey or maple syrup

* 2 egg whites

* 1 teaspoon vanilla extract

Instructions:

1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.

2. In a large bowl, combine the shredded coconut, honey or maple syrup, egg whites, and vanilla extract.

3. Mix well until everything is evenly combined.

4. Drop spoonfuls of the mixture onto the prepared baking sheet.

5. Bake for 15-20 minutes, or until golden brown.

6. Let cool completely before serving.

Nutritional Information (per Cocada): Approximately 100 calories, 1g protein, 10g carbs, 6g fat.

Recipe 10 (with Maple Syrup):

Use 1/2 cup maple syrup instead of honey.

¡Y listo! There you have it – ten delicious Bolivian recipes, made healthier with honey or maple syrup. Enjoy with your familia and amigos. ¡Buen provecho!