[Guest post from Kelly Huggins of Fitness Together]

Nutrient Brief | Asparagus…Bigger is Better

FuegoMundo's Asparagus!

In season now, asparagus is one of the many veggies that packs a nutritional punch without a high caloric cost. Thicker stalks mean the plant will be more tender, and more enjoyable to snap off those woody ends before cooking. This particular vegetable can be prepared in a number of ways — boiled, steamed, grilled, or roasted. Some of the nutritional benefits are as follows:

*High in folic acid–so all of you pregnant women eat up (plays a part in the prevention of neural tube defects). Approximately one cup provides over half of the recommended daily allowance.

*3 grams of filling fiber per serving. Plus, at less than 40 calories per serving, you may be tempted to “indulge” in 2 or 3 servings at a time.

*Good source of vitamins C, A, B6, and thiamin. Also, about 400 milligrams of potassium per cup (about as much as a small banana!)

Asparagus is also low in the bad things like sodium and fat, so like most other veggies–fill your plate with as much as you like. Mix up a stir fry with some other colorful in-season produce, lean meat, and brown rice and you have got a complete meal. Check out the local farmers markets for a fresh bunch (or two)!

[Thanks Kelly! Order Asparagus off the Tapas menu next time you are in FuegoMundo!]

The Mixed Grill!

TWO FREE TAPAS with purchase of the meat-lover’s MIXED GRILL PLATE (feeds 4 to 5 people) – ONLY $44!

Enjoy lamb chops, skirt steak, steak and chicken skewers, spicy 100% chicken sausage, moist turkey filet, 5 Latin sides and 2 Tapas of your choice for only $44. Sunday only!

EAT-IN SPECIAL – 2 FREE TAPAS OR 2 FREE BEERS (Domestic or Imported) with purchase of Mixed Grill plate (feeds 4 to 5 people).

The Mixed Grille

Check out our latest masterpiece, FuegoMundo’s Mixed Grille!

Parillada of Skirt Steak, Lamb Chops, Steak and Chicken Skewers, Turkey Filet, Chicken Sausage, and it comes with two orders of sides (American, Latin, or Health-Nut).

Perfect for small groups, Girl’s Night Out, guys and the football game, and for parties at your home or office – it can be ordered through take-out.

Better yet, call ahead, reserve the big party table, your parillada, and request the football game you want to watch on the big screen. That promises to be a great night!

This new menu offering serves between three and five people. It is available for $44.

Green Veggie Skewers!

Please come in and enjoy our latest healthy dining option at FuegoMundo: wood-fire grilled VEGGIE SKEWERS!

Wood-Fire grilled broccoli, green peppers, carrots, onions, red peppers and seasonal greens – marinated in our special FuegoMundo marinades!

You already had a restaurant full of healthy dining options for you and your family. Now you have another healthy delight to add to your options.

Come in soon and enjoy!

Meal with Cilantro

Who Knew Cilantro was this Good?

Want a cure-all for viral and bacterial infections and more? Well read on… consuming cilantro greatly increases our ability to clear up recurring infections, both viral and bacterial especially when eaten with Omega-3 enriched foods such as nuts and fish!

Cilantro has a mild peppery taste whose flat-leaf comes from the young coriander plant.  It is similar looking to flat-leafed parsley.  Cilantro has traditionally been used in many regions of South America, and in Middle Eastern, Mexican & Asian cooking.

There are many more wonderful benefits…

¨    Aids in Digestion
¨    Raises Good Cholesterol (HDL) & Lowers Bad Cholesterol (LDL)
¨    A good source of Dietary Fiber
¨    A good source of Iron
¨    A good source of Magnesium
¨    An anti-inflammatory that can alleviate symptoms of Arthritis
¨    Rich in phyto-nutrients and flavonoids
¨    Protects against urinary tract infections
¨    Prevents Nausea
¨    Can help protect against the salmonella bacteria
¨    Helps cleans the body of heavy metals like Mercury, Lead & Aluminum

At FuegoMundo we use Fresh Cilantro as one of the main Herbs & Spices in our Special FuegoMundo Marinade.  The marinade is used on most of the Wood-Fire Grilled Entrées like the Steaks, Chicken, Turkey, Tofu, Corvina, Tilapia & Salmon.

We hope you enjoy the unique flavor of Cilantro and the many health benefits!

Plantains, Rice, and Black Beans

DID YOU KNOW?

Rice and Beans, when eaten together, form a complete high fiber vegetarian protein?  Beans and grains have a symbiotic relationship in which the amino acids of each complement one another to form a complete protein, which is the foundation for the growth and development in humans.

RICE

Rice is one of the few foods in the world which is entirely non-allergenic and gluten-free.  Rice is a grain belonging to the grass family, and is consumed by nearly one-half the entire world population.

Many countries and continents like South America & Asia are dependent on rice as a staple food. Most believe the roots of rice come from 3000 BC India, where natives discovered the plant growing in the wild.  Cultivation and cooking methods are thought to have spread to the west rapidly and by medieval times, southern Europe saw the introduction of rice as a hearty grain. The first cultivators of rice in America did so by accident after a storm damaged ship docked in the Charleston, South Carolina harbor. The captain of the ship handed over a small bag of rice to a local planter as a gift, and by 1726, Charleston was exporting more than 4,000 tons of rice a year.

Rice, especially brown rice, is an extremely healthy food;  it’s naturally non-fat, cholesterol-free and sodium-free. It is a complex carbohydrate containing only 103 calories per one-half-cup serving. Complex carbohydrates are digested slowly, allowing the body to utilize the energy released over a longer period which is nutritionally efficient.  Rice contains useful quantities of potassium and the B vitamins;  thiamin and niacin. An average portion of rice (50g) provides about 11% of the estimated average daily requirement of protein.

The U.S. Department of Agriculture dietary guideline using the Eating Right Pyramid suggests that the foods lowest in fats, oils and sugars (for example fruits, vegetables, dry beans and grains like rice) should make up the largest portion of our daily meals.

BLACK BEANS

All beans are naturally low in fat, and provide an excellent source of dietary fiber, complex carbohydrates, protein, magnesium, essential B vitamins, iron & antioxidants.  The high fiber contents can help naturally lower cholesterol and keep blood sugar levels from rising too rapidly, making them a wise choice for people with diabetes, and those with fat restricted diets.   Eaten regularly, beans can provide protection against heart disease, cancer and aging.

Beans come in all sizes and colors, so why should you choose black beans over other beans?

The darker the beans coat the higher its antioxidant activity.  Since black is as dark as it gets, Black Beans contain the most antioxidant activity than any beans, followed by red, brown, yellow and white beans.  The darker colored seed coats are associated with higher levels of flavanoids.  Black beans also contain the trace mineral molybdenum that can help detoxify sulfites, a preservative that causes headaches, stomach aches and disorientation.  Even if you’re not sensitive to sulfites, black beans offer a superior edge to other beans as they are loaded with antioxidant compounds…black is better!

The Health-Nut Side, with Quinoa in the middle!

ATTENTION MOMS: Quinoa is something you might want to introduce to your children. It’s a grain that tastes like rice, and is very healthy for your kid’s diets!

Quinoa contains no gluten and no wheat.  Quinoa is an ancient grain of the Americas dating back to the Aztec Indians, and now found in abundance in Bolivia and Peru.

One of the world’s true super foods, quinoa is a complete protein, containing all 9 essential amino acids. Quinoa is also a great source of fiber, iron and magnesium.  Quinoa comes close to achieving a perfect balance of essential amino acids, the building blocks of protein.  Its protein content is far higher than rice, corn, barley, and is high in lysine, an important amino acid that falls short in other grains and soybeans.

Quinoa has been referred to as the best source of protein in the vegetable kingdom and is rich in vitamins, minerals, and fiber.

One of our featured desserts, a recipe and cheesecake really made by our “Mami” – Enjoy!

GRILLED PITA LUNCH SPECIAL  $6

Gourmet Pita stuffed with wood-fire grilled Steak, Chicken, Fish, or Tofu, Veggies, lite Mayo & FuegoMundo sauce. Moist, juicy, and delicious!

Includes side of Fuego Chips (homemade plantain chips) or other Chip selection

TRES TAPAS SPECIAL  $10

Choose Any Three – Beef Empanada – Steak Skewer – Chicken Skewer – Yucca Fries & Dip – Ceviche – House Salad – Sweet Plantains – Grilled Asparagus – Mami’s Red Roasted Peppers – Baked Plantains – Fuego Chips.

Includes Fountain Drink or Bottled Water.

SIDE CATEGORY & SALAD  $6

Choose one:

The Latin: Spanish Rice, Black Beans, Sweet Plantains & House Salad.

The American: Grilled Corn, Red Roasted Potatoes (or fries) & House Salad.

The Health-Nut: Quinoa, Black Beans, Baked Plantains & House Salad.