Source: liverfoundation.org

PRESENTATION

A main course made with arepas (small cornmeal flatbreads), bell peppers, onion, and extra-virgin olive oil.

INGREDIENTS:

erves 4

• 1 cup precooked cornmeal
• 1 cup water
• 1 cup bell peppers, diced
• ½ cup g onions, diced
• 1 teaspoon extra-virgin olive oil

METOD

In a medium-sized bowl, mix the cornmeal with the water until a dough forms.

Divide the dough into 4 equal balls.

Cook them in a skillet with olive oil for 3–4 minutes on each side, or until golden brown.

Top with bell peppers and onions.
You may choose to sauté them in the same pan used to cook the arepas, or eat them raw.

Serve warm.

ALLERGENS:

• Onion: possible reactivity in individuals with nickel allergy due to the vegetable’s ability to concentrate it
• Corn: possible cross-reactivity in individuals sensitive to grass pollens; very high glycemic index
• Extra-virgin olive oil: allergy is uncommon; intolerance has not been described
• Bell peppers: possible individual intolerance or cross-reactivity in individuals allergic to grass pollens

NOTE

• Prepare and handle under strict hygienic conditions.
• Arepa: a small, flattened cornmeal flatbread of Venezuelan origin.

Nutritional Benefits of the Ingredients

• Onion: rich in selenium, which supports the immune system, and helps stabilize blood glucose levels; provides quercetin, a flavonoid that helps reduce cholesterol and triglyceride levels—factors associated with cardiovascular risk—and supports liver function by promoting detoxification; also suitable for people with kidney disease and acts as a mild diuretic that helps prevent kidney stones. When consumed with the skin, it also provides folic acid linked to serotonin production, supporting good mood and helping counter depression
• Cornmeal: provides zinc, which supports proper immune system function; also suitable for people with kidney disease
• Extra-virgin olive oil: a source of vitamin E that protects the immune system from harmful fatty acids
• Bell peppers: rich in vitamin C and carotenoids, powerful antioxidants that combat free radicals and support the immune system; also provide minerals, vitamins, and antioxidants that protect the cardiovascular system; suitable for people with kidney disease and beneficial for liver function; provide folic acid linked to serotonin production, supporting good mood and helping counter depression

SAFETY / INTENDED USE

Also suitable for individuals with:

• Anorexia / weight loss
• Constipation
• Nausea / vomiting

Not recommended in cases of:

• Diarrhea
• Mucositis (inflammation and lesions of the oral cavity)
• Dysphagia (chewing and swallowing difficulties)