Nopales (Cactus Pads): Bright, Tangy Greens Rich in Fiber

Nopales are tender pads of prickly pear cactus—low in calories, high in fiber and antioxidants—great grilled, sautéed, or in salads and tacos.

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Nopales (Cactus Pads): Bright, Tangy Greens Rich in Fiber

Vegan Immunity Healthy Fats Organic

What Are Nopales?

Nopales are the **young pads** of the prickly pear cactus (*Opuntia spp.*). Once de-spined, they have a bright, green, slightly tart flavor and a crisp-tender bite. Diced nopales are often called **nopalitos**.

Nutritional Profile (per 100 g, raw)

- **Calories:** ~16 kcal - **Carbs/Fiber:** ~3.3–3.9 g carbs, ~2 g fiber - **Vitamin C:** ~10% DV; **Vitamin K**, **folate** (small amounts) - **Minerals:** magnesium, calcium, potassium - **Compounds:** soluble fibers (mucilage/pectin), betalain pigments, polyphenols

Potential Benefits

- **Glycemic support:** soluble fiber may help blunt post-meal glucose spikes - **Digestive health & satiety:** fiber and mucilage support regularity - **Antioxidants:** betalains/flavonoids help counter oxidative stress - **Weight-friendly:** very low in calories

Considerations

- **Spines/glochids:** remove carefully; wear gloves and scrape edges/nodes - **Oxalates/FODMAPs:** large servings may cause GI discomfort in sensitive individuals - **Drug interactions:** can potentiate **glucose-lowering** meds—monitor if diabetic - **Texture ‘slime’:** normal—reduce by blanching then rinsing, or searing hot

How to Use

- **Prep:** trim edges, peel nodes to remove glochids; slice into strips or dice - **Blanch** 2–3 min in salted water, rinse to reduce mucilage - **Sauté/grill** with onion, garlic, and chiles for **tacos** or **huevos con nopales** - **Salads/salsas:** toss with tomato, onion, cilantro, lime (ensalada de nopales) - Pair with **eggs, beans, queso fresco, tomatillo, corn**

Summary

Nopales are tangy, nutrient-light but **fiber-rich** cactus greens that shine grilled, sautéed, or fresh in salads and tacos.

1. Nopales (Cactus Pads)
nopales – mlade ploče opuncije (kaktusa), blago kiselkasto-biljnog okusa; bogate vlaknima i sluzi (mucilage); koriste se svježe, blanširane, pečene ili sotirane

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Nopales (Cactus Pads): Bright, Tangy Greens Rich in Fiber

Nopales are tender pads of prickly pear cactus—low in calories, high in fiber and antioxidants—great grilled, sautéed, or in salads and tacos.

0.0(0)

F T IN P W V

Vegan Immunity Healthy Fats Organic

What Are Nopales?

Nutritional Profile (per 100 g, raw)

Potential Benefits

Considerations

How to Use

Summary

Nopales are tangy, nutrient-light but **fiber-rich** cactus greens that shine grilled, sautéed, or fresh in salads and tacos.

1. Nopales (Cactus Pads)
nopales – mlade ploče opuncije (kaktusa), blago kiselkasto-biljnog okusa; bogate vlaknima i sluzi (mucilage); koriste se svježe, blanširane, pečene ili sotirane