Health Benefitsof Brazilian Cuisine
Our Market Table
Items may vary by location and season.
Charcuterie & Aged Cheeses
In the 1800s, immigrants from Italy and Germany introduced different types of charcuterie and aged European cheeses in South America that became a feature of the continent’s cuisine.
Buffalo Mozzarella
A few slices of Buffalo mozzarella are a great source of calcium, and a no-carb, calorie dense addition to a well-rounded diet.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Calcium builds and maintains bones, and helps heart, muscles and nerves function properly. | Calcium, Low Carb, Nutrient Rich |
Cured Meats
Cured meats are high in protein and fiber, which are critical to digestive, heart and skin health. Certain cuts are also rich in minerals and vitamins like B-12, B-6, iron, zinc and niacin (e.g. Parma ham has over 25 percent of the recommended daily amount of vitamin C).
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Niacin balances cholesterol levels and helps with brain function. Zinc may help control diabetes and reduce stress. | Vitamin B Complex, Niacin, Iron, Zinc |
Caper Berries
This grape-sized fruit from the caper plant is high in powerful antioxidants, like rutin and quercetin, which have been shown to decrease inflammation in the body.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Antioxidants like rutin and quercetin have been shown to have antibacterial and anti-inflammatory properties. | Flavonoid compounds rutin and quercetin, Vitamins A and K, niacin |
Smoked Salmon
The omega 3 fatty acids in salmon are good types of fat that can help lower the risk of heart disease, depression and dementia.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Omega 3 may lower risk of heart disease and dementia. | Omega 3 Fatty Acids, Vitamin D, Vitamin B Complex |
More Options
- Baby Swiss Cheese
- Imported Manchego Cheese
- Parma Ham Leg (Prosciutto de Parma)
- Calabrese Salami
- Imported Parmesan Reggiano Cheese
- Parmesan Cheese
- Cornichons
- Imported Prosciutto
- Smoked Provolone
- Fig Preserves
- Tuscan Salami
- Spanish Chorizo
- Finocchiona Salami
- Monte Caputo Cheese
- Whole Grain Mustard
Antipasti
Antipasti at Fogo goes beyond the typical array of olives. Local peppers, delicacies and more are pickled, marinated and roasted in olive oil for a mix that is unique and representative of the Southern Brazilian region.
Hearts of Palm
This Brazilian delicacy is low fat, cholesterol free and a substantial source of fiber and antioxidants.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Fiber benefits digestive health. Potassium regulates blood pressure and heart rate. | Cholesterol Free, Low Fat, High Fiber, Potassium rich |
Sundried Tomatoes
One cup of this heart-healthy topping for salads contains over a third of your recommended daily intake of potassium.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Potassium is good for the heart and helps to lower blood pressure. | Vitamin C, Potassium, Iron, Magnesium |
Malagueta Peppers
A bit of this Brazilian hot pepper goes a long way to add vitamin C and some extra heat to any dish.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Protects against immune system deficiencies and promotes building of collagen. | Vitamin C |
Sweety Drops
These Peruvian peppers add a touch of sweet without the sugar, and are packed with vitamin A, which helps boost immunity.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Vitamin A plays role in healthy bone growth and eye health. | Vitamin A |
Marinated Mushrooms
Mushrooms are a micronutrient powerhouse, and an excellent option for non-meat eaters because they are low in carbohydrates while rich in fiber, selenium and potassium, which help reduce blood pressure.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Selenium may boost immunity and fight inflammation and the aging process. | Selenium, High Fiber, Potassium Rich |
More Options
- Artichoke Hearts
- Mixed Olives
- Cherry Peppers
- Peppadew Peppers
- Dedo de Moca
- Jalapeños
- Roasted Bell Peppers
- Marinated Onions
- Roasted Garlic Cloves
Salads & Leafy Greens
Seasonal greens at the Market Table range from dark leafy spinach and kale to crisp romaine and arugula, with the native South American grain, quinoa, mixed in-between.
Apple Salad
Our light mix of apples, celery, raisins and pineapple is rich with important antioxidants and fiber to help improve digestion.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Fiber can help lower cholesterol. Antioxidants may reduce the risk of developing hypertension, diabetes and heart disease. | Soluble Fiber, Antioxidants |
Brazilian Kale and Orange Salad
Kale, a heart healthy green, contains bile acids known to lower cholesterol and help reduce the risk of heart disease. Kale is a good daily source of vitamins A and K.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Iron helps transport oxygen, promote cell growth and liver function. Calcium prevents bone loss and osteoporosis. | Fiber, Iron, Calcium, Vitamins A and K |
Arugula
This crisp, peppery salad green contains antioxidants that can help your body fight heart disease, strengthen the brain and relieve joint pain.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Folates may decrease occurrences of mental defects in newborns, helping to promote pre-natal health. B-Complex aids energy production and fat synthesis, while calcium promotes strong bone health. | Folic Acid, B-Complex, Calcium, Magnesium |
Quinoa Tabouleh
Quinoa contains all nine amino acids, making it a complete protein that helps promote tissue growth throughout the body.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Fiber can aid in weight management, help you feel fuller for longer, and is low in calories. | Amino Acids, High Fiber Iron, Complete Protein |
More Options
- Belgian Endive
- Cucumber and Onion Salad
- Romaine
- Mixed Greens
- Spinach
- Caesar Salad
- Mozzarella Caprese Salad
- Chicken Salad
- Potato Salad
- Bibb Lettuce
Fruits
We add fresh and juicy flavor to the Market Table every day in the form of tropical fruit native to Brazil like mango, pineapple and papaya, along with other nutrient-rich seasonal treats.
Papaya
Rich in vitamins, papaya is known to provide relief from symptoms of arthritis. It also contains an enzyme that helps with protein digestion.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Nutrients may be helpful in prevention of colon cancer. Papain lowers inflammation and improves healing from burns. | Antioxidants, Vitamin C, Digestive enzyme Papain, Fiber |
Pomegranate
The super fruit seeds of a pomegranate, called arils, are packed with antioxidants that reduce inflammation, help your body fight infection and illness, and can also reduce breast cancer and colon cancer cells.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Punicalagins have anti-inflammatory properties that can reduce inflammation in the digestive tract. Flavonoids can aid the body in fighting cancer and may reduce PSA levels. | Fiber, Flavonoid, Vitamin A, and punicalagins |
Pineapple
This deliciously healthy treat is rich in vitamins A, B1, B6, and C. It’s naturally sweet and ripe with juicy flavor.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Antioxidants and Vitamin C may help reduce the risk of macular degeneration and fight against heart disease and joint pain. | Vitamins A, B1, B6, and C, Antioxidants |
Watermelon
Like its name says, this water dense fruit helps with hydration and complexion, and is an excellent source of healthy antioxidants.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Diets rich with Lycopene can help protect against heart disease and decrease the risk of prostate cancer. | Vitamins A, B6, C, amino acids, lycopene |
More Options
- Apples
- Blueberries
- Kiwi
- Bananas
- Cantaloupe
- Raspberries
- Blackberries
- Dragon fruit
- Strawberries
Fresh Vegetables
The heart of the Market Table is in the selection of in-season vegetables traditionally harvested on the gaucho-run farms of Southern Brazil.
Asparagus
Fresh asparagus is rich in vitamins K and B, which are known for preventing blood clots and assisting with cell metabolism, respectively.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Vitamin K plays a vital role in blood clotting and preventing heart disease. | Vitamins K and B, Folate, High Fiber |
Garbanzo Beans
One serving of Garbanzo beans, or chickpeas, is high in protein, fiber and B6 vitamins. This anti-inflammatory food can both lower stress and boost your mood.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Folate plays a role in DNA repair and may reduce risk of stroke and cardiovascular problems. | High Fiber, Protein rich, Magnesium, Potassium, Folate |
Edamame
As a cash crop of Brazil, young soybeans are a popular high-protein snack, and are naturally gluten free.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Soy protein may lower cholesterol levels and prevent heart disease. | High Fiber, Low Sugar, Whole Protein, all essential Amino Acids |
Roasted Zucchini
Zucchini contains 50 percent of the suggested daily amount of vitamin C, so stock up on this vegetable for an antioxidant and immune system boost.
| HEALTH BENEFIT | NUTRIENTS |
|---|---|
| Potassium helps reduce blood pressure. Vitamin A can enhance vision and prevent macular degeneration. | Omega 3 Fatty Acids, Vitamins A and C, Potassium |
More Options
- Cherry Tomatoes
- Grape Tomatoes
- Roasted Beets
- Cucumbers
- Green Beans with Carrots
- Vine Ripened Tomatoes