Food Preferences:

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vegetariano3

VEGETARIAN
(OVO-LACTO VEGETARIAN)

INCLUDES

Vegetable origin proteins such as legumes, nuts, soy and proteins from animal origin such as eggs, milk and dairy products.
All kinds of fruits, cereals, vegetables and vegetable fats.

NOT INCLUDED

Any animal meat protein.
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TRADITIONAL

INCLUDES

Vegetable origin proteins such as legumes, nuts, soy and proteins from animal origin such as eggs, milk and dairy products.
Animal proteins as chicken, fish and seafood.

NOT INCLUDED

Mammals meats proteins as (beef, pork, sheep).

INGREDIENTS WE USE TO PREPARE YOUR MEALS

To have a nutrient-rich and balanced diet it is important to use a wide variety of ingredients from each food group.

In BOCARU we care about offering you the best quality ingredients and an extensive range of foods from different types of cuisine to make a unique eating experience for you.

proteinas
Proteins:
1. Fish and seafood
2. Chicken and Turkey
3. Cheese and milk derivatives
4. Legumes
5. Soy
6. Nuts and seeds
Fish and Seafood:
They are foods rich in quality proteins, abundant in omega 3 and omega 6 fatty acids, source of minerals (phosphorus, potassium, sodium, calcium, magnesium, iron, iodine); as well as several vitamins (B1, B2, B3, B12, A, D).

a. White fish: Sea bass, red snapper, cod.
b. Blue fish: Salmon, Tuna, Sardine.
c. Shellfish: Crab (surimi) Octopus, Shrimp, Squid

Chicken and Turkey:
Both are white meat, low in fat and calories and high in protein plus, and also high in nutrients and vitamins, rich in phosphorus, retinol, alpha and beta-carotene, lycopene and, all vitamin A derivatives, adding the plus that they are easy to digest.

a. Chicken Breast
b. Turkey Breast Ham
c. Free range organic egg

Cheeses and milk derivatives:
They are products rich in vitamins A and D, both vitamins help the body absorb calcium and maintain healthy bones and teeth. Cheese is also rich in B vitamins, including vitamin B12, B9 (folic acid), B1 (thiamine) and B2 (riboflavin).

a. Low-fat fresh white cheeses from different animals such as cow, goat, buffalo and sheep: (feta, goat, mozzarella, fresh, quesillo, panela, ricotta, parmesan, cottage).
b. Milk and lactose-free cream that improves digestion.
c. Greek yogurt rich in probiotics.

Legumes:
They are characterized by having a high protein content, even above meat. They are rich in fiber, low in fat and also provide B vitamins (thiamine, niacin, B6 and folic acid), and minerals such as calcium, magnesium, potassium, zinc, phosphorus and iron.

Chickpeas, beans, broad beans, lentils, green beans, peas.

Soy:
Soy is a very complete legume which derivatives are the basis of vegetarian and vegan food. They contain the nine essential amino acids for the organism. It is therefore a good source of vegetable protein, vitamins and minerals crucial to reduce the risk of chronic diseases. It also contains a good proportion of satiating fiber.

a. Tofu, firm and semi-firm
b. Soy meat
c. Edamame

Nuts and seeds:
They are highly nutritious fruits characterized by having, mainly, vegetable fat and very little portion of water. They provide high content of unsaturated fats highly recommended for cardiovascular health. They are very rich in proteins and poor in sugars or starches. Any nuts contain cholesterol and are rich in fiber. They are very rich in minerals such as potassium, iron, magnesium, calcium, phosphorus and trace elements such as zinc and selenium. These trace elements together with the high concentration of vitamin E that they usually have, haver great antioxidant capacity.

Almonds, Walnuts, Pistachios, Peanuts, Hazelnuts, Pine nuts, Sunflower seeds and pumpkin seeds.

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Cereals and tubers:
1. Cereals: whole grain rice and pasta, wheat, buckwheat, corn, rye, oats, sesame, couscous. Quinoa and amaranth have high protein content, the double that the rest of the cereals.
2. Roots and tubers: potato, sweet potato.
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Fats and oils:
1. Fats: avocado, coconut, olive, butter.
2. Oils: olive oil, coconut oil, avocado oil.
3. Nuts: Almonds, Walnuts, Pistachios, Peanuts, Hazelnuts, Pine Nuts.
frutas
Fruits:
1. Sweet: banana, grape, papaya, fig, mango.
2. Sub-acid: apple, pear, peach, blueberry, raspberry, blackberry, pomegranate, watermelon, melon, plum, prune, prickly pear.
3. Acid: orange, lime, pineapple, strawberry, tangerine, kiwi, grapefruit.
verduras
Vegetables:
1. Green: contain potassium, vitamin C and K and folic acid. Lettuce, kale, cabbage, chayote, chard, spinach, arugula, celery, artichoke, broccoli, pepper, Italian squash, tomato, poblano, serrano and jalapeño peppers, cucumber, purslane, watercress, asparagus.
2. Orange: Rich in vitamin C and beta-carotene, for good vision, healthy skin and to strengthen the immune system. Carrot, pumpkin, yellow bell pepper, habanero chili, squash blossom.
3. Red: Help improve heart health and decrease the risk of cancer: tomato, pepper, radish, chile de árbol.
4. Violet: Help fight aging and preserve memory. Eggplant, beet, purple cabbage, purple onion.
5. White: Rich in potassium that helps reducing cholesterol, lower blood pressure and prevent diabetes. Onion, garlic, jicama, cauliflower, alfalfa and soybean sprouts, mushrooms, leek, corn.

Enjoy the variety of dishes we offer every week. You´ll never get bored of eating always the same.