Take arepas, a corn-based cake popular in South American cuisine, primarily Venezuela and Colombia. They're healthier baked than fried, and stuffed with small portions of lean chicken, beef and vegetables. "Arepas have plenty of fiber that helps with keeping cholesterol levels down," Puche said.

What are Arepas? Arepas are cornmeal cakes that originated hundreds of years ago in a region that now makes up Colombia, Venezuela, and Panama. Traditionally, they were cooked on a pan called a budare. But they can also be grilled, baked, or fried.

Arepas are deeply ingrained in Venezuelan culture and identity and, in a way, they reflect the diversity and dynamism of this South American/Caribbean country. All these reasons may explain why arepas make such a great export product.