As Boricuas, our majestic cuisine has been influenced by the collective and rich cultures of Tainos, African, and Euro-Spaniards. But did you know that the herbs, vegetables, and spices we use in our cooking not only make our food taste great, but can also be viewed as ‘Food for Medicine’?
The first mention of Sofrito was found in a medieval cookbook from the Catalan region of Spain called “Llibre de Sent Sov”, circa 1324 by Luis Faraudo de Saint-Germaine. Sofrito is a Spanish word that means to ‘lightly fry’ or sautee. While the sofrito recipe used then is not the same we use today, the premise is the same.

Our ancestors found a ‘food synergy’ that benefitted our lifestyle and health. While the recipes for sofrito can vary, the basis of our Sofrito is garlic, onions, culantro (recao), more garlic (did I mention garlic?), and peppers. There are many variations of sofrito used throughout the Caribbean, including the addition of tomatoes and red bell peppers, culantro’s cousin cilantro, oregano, and even pieces of ham or bacon.

These ingredients have so many health benefits!
HEALTH BENEFITS

Let’s look at some of the health benefits of each of the ingredients in Sofrito.

Garlic (Allium sativum) – Garlic works to reduce inflammation and acts as an immune stimulant. Garlic has been used internally and topically for its antimicrobial activities throughout the body. Garlic has 18 known antiviral and antibacterial substances and can affect viruses, bacteria, protozoa, worms, yeast, fungi, and has been used at the first signs of a cold and flu. Through its ability to dilate blood vessels and, open and relax circulation, garlic works to lower blood pressure. Studies have also shown that garlic can lower cholesterol levels and reduce vascular damage, as well as the hardening and narrowing of the arteries. To get the most benefits from garlic, chop and let sit for 3-5 minutes before ingesting or to use in cooking. Also avoid high heat.
Onion (Allium cepta) – Onion is another pungent plant like garlic and has many similar benefits, including its potent anti-inflammation properties, which can reduce blood pressure and cholesterol levels. Other benefits of onions include anti-bacterial properties, blood sugar regulation, immunity stimulant, and improvement of bone mineral density. While low in calories, onions are rich in Vitamins C, B9 (Folate), B6 (Pyridoxine), Potassium, antioxidants, fiber, and prebiotics.

Ajies Dulce or Sweet Chili Peppers (Capsicum cinense) – While there may be a slight difference in nutritional values between different colored peppers, they all are a good source of: Vitamin A, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), B9 (folate/folic acid), Vitamin C, E, K, and minerals like Manganese and Potassium. Like garlic and onions, these peppers provide relief from inflammation, improve cardiovascular health, cholesterol levels, blood sugar regulation, immune system, and relief from various digestive complaints. When used topically, can offer pain relief from muscle and joint pain.

Culantro (Eryngium foetidum) – Culantro, also known as Recao in Puerto Rico, is an aromatic herb and a cousin to Cilantro that is high in Vitamins A, B2 (Riboflavin), B1 (Thiamine), Vitamin C, Calcium, Iron, Carotene, and antioxidants. Studies have shown culantro can reduce inflammation, and is effective against certain parasites, fungi, and bacteria in humans and other mammals.

Bell Peppers (Capsicum annuum) – Vitamin A, B1 (Thiamine), B6 (Pyridoxine), B9 (folate/folic acid), Vitamin C, E, K, and Potassium. Due to the high Vitamin C content, peppers can help to reduce the risk of iron-deficiency as Vitamin C helps the body to better absorb iron, especially if taken with iron-rich foods such as meats, spinach, or nettles.
When we look at the health benefits for each of these ingredients, we can see how they share many of their healing attributes, such as anti-inflammation, cardiovascular health, immunity boosting, glucose regulation, antimicrobial, antioxidant, and nutrient density. By sharing many of the same healing properties, our ancestors made a very potent synergistic concoction that is stronger together. Not only does Sofrito taste good, but it’s also good FOR us!

USES: Sofrito is used in many of our traditional dishes, including Spanish rice, beans, soups, stews, pernil, and pasteles! It is usually the first items to go into our pots but can also be used at the end of cooking or as a topping.

About the Author

Myra Figueroa Benoist is a Certified Herbalist and Founder of TAINO Botanicals Natural Skin & Hair Care. She is a proud member of Herbalist Without Borders (HWB) and American Herbalist Guild (AHG). Her company TAINO Botanicals donates up to 10% of net profits to the Puerto Rico Chapter of HWB.
While continuing her herbal education at The Herbal Academy towards becoming a Clinical Herbalist, Myra enjoys sharing her knowledge of herbal medicine and botanical skincare with her sister, children, and grandchildren. As part of her team, they create healing and fragrant skin and hair care products that are free of synthetic chemicals.

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HEALING TURMERIC TEA FOR COLD, FLU, HEALTH, WEIGHT LOSS
Ingredients
½ cup fresh Ginger
½ cup fresh Turmeric
3 Cinnamon Sticks
8 Peppercorns
4½ mugs of Water
Organic Honey to taste

Directions:
Have an electric chopper ready.
Cut the ginger into 4 pieces and wash the turmeric very well. Put these two ingredients into the electric chopper and turn on until you have a good blend.
Put 4½ mugs of water in a small saucepan and add the blended ginger and turmeric.
Add the cinnamon sticks and peppercorns.
Turn the flame on low and bring mixture to a boil, very, very slowly, to extract all the ingredients. This should take about 20-25 minutes.Once it has reached a boil, turn off the flame.
In another larger pot, use a strainer to strain the tea.
Save the strained ingredients to make more tea another time.
Use organic honey to sweeten to taste.
This is a very spicy tea. For best results, drink this tea as hot as you can take it.