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The Best Years in Life
Healthy Recipes
Mexican/Latino Food Fiesta
If you like Mexican (or Latino) food and would like to have some healthier versions to choose from, the following recipes offer plenty of choices for meat and veggie lovers alike that are healthier than most of the "Mexican" dishes found at restaurants and on the grocers' shelves:
Fresh Salsa
Ingredients:
6 tomatoes, preferably Roma (or 3 large tomatoes)
1/2 medium onion, finely chopped
1 clove garlic, finely minced
2 serrano or jalapeño peppers,
finely chopped
3 tablespoons cilantro, chopped
juice of 1 lime
1/8 teaspoon oregano, finely crushed
1/8 teaspoon sea salt
1/8 teaspoon pepper
1/2 avocado, diced (black skin)
Instructions:
1. Combine all of the ingredients in a glass bowl.
2. Serve immediately or refrigerate and serve within 4 or 5 hours.
Fresh herbs add flavor - so you can use less sea salt.
Yield: 8 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 42
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 44 mg
Calcium: 12 mg
Iron: 1 mg
Mexican Style White Rice
Only 1 tablespoon of oil is used in this tasty and heart-healthy rice dish.
Ingredients:
1 tablespoon vegetable oil
1/2 medium onion, chopped
2 cloves garlic, minced
2 cups long-grain white rice
4 cups hot water
1/2 teaspoon sea salt
1/2 cup fresh or frozen corn, peas, carrots, and/or or peppers (optional)
Instructions:
1. In medium pan, heat oil and saute onion, garlic, and rice. Add hot water and sea salt. Bring to a full boil. Cover and simmer for 15 minutes without stirring. If desired, add vegetables, cover, and cook for an additional 5 minutes.
2. Uncover, give rice a full turn and cover again. Turn heat off.
3. Let stand 15 minutes before serving.
Yield: 6 servings
Serving size: 1/2 cup
Each serving provides (without optional vegetables):
Calories: 270
Total fat: 3 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 183 mg
Calcium: 28 mg
Iron: 2 mg
Pupusas Revueltas
Ingredients:
1 pound organic ground chicken breast
1 tablespoon vegetable oil
1/2 pound low fat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded and minced
1 small tomato, finely chopped
1/2 teaspoon sea salt
5 cups instant corn flour (masa harina)
6 cups water
Instructions:
1. In a nonstick skillet over low heat, sauté chicken in oil until chicken turns white. Constantly stir the chicken to keep it from sticking.
2. Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is cooked through. Remove skillet from stove and let mixture cool in the refrigerator.
3. While the chicken mixture is cooling, place the flour in a large mixing bowl and stir in enough water to make a stiff tortilla-like dough.
4. When the chicken mixture has cooled, mix in the cheese.
5. Divide the dough into 24 portions. With your hands, roll the dough into balls and flatten each ball into a 1/2-inch thick circle. Put a spoonful of the chicken mixture in the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is 1/2-inch thick.
6. In a very hot, iron skillet, cook the pupusas on each side until golden brown.
7. Serve hot with Curtido salvadoreño
Ground chicken and low fat cheese help reduce fat and calories.
Yield: 12 servings
Serving size: 2 pupusas
Each serving provides:
Calories: 290
Total fat: 6 g
Saturated fat: 3 g
Cholesterol: 31 mg
Sodium: 211 mg
Calcium: 149 mg
Iron: 2 mg
Curtido Salvadoreño
Ingredients:
1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 teaspoon dried red pepper (optional)
1/2 teaspoon oregano
1 teaspoon olive oil
1 teaspoon sea salt
1 teaspoon organic brown sugar
1/4 cup vinegar
1/2 cup water
Instructions:
1. Blanch the cabbage with boiling water for 1 minute. Discard the water.
2. Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, sea salt, brown sugar, vinegar, and water.
3. Place in the refrigerator for at least 2 hours before serving.
Serve with Pupusas Revueltas
This heart healthy recipe uses only a small amount of oil and sea salt.
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 293 mg
Calcium: 44 mg
Iron: 1 mg
Gazpacho
Ingredients:
3 medium tomatoes, peeled and chopped
1/2 cup cucumber, seeded and chopped
1/2 cup green pepper, chopped
2 green onions, sliced
2 cups low-sodium vegetable juice cocktail
1 tablespoon lemon juice
1/2 teaspoon basil, dried
1/4 teaspoon hot pepper sauce
1 clove garlic, minced
1. In a large mixing bowl, combine all ingredients.
2. Cover and chill in the refrigerator for several hours.
Use less sea salt in homemade soups.
Yield: 4 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 52
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 41 mg
Calcium: 32 mg
Iron: 29 mg
Oven-Fried Yucca
Ingredients:
1 pound fresh yucca (cassava), cut into 3-inch sections and peeled (or 1 pound peeled frozen yucca)
Extra light virgin olive oil
Instructions
1. In a kettle, combine the yucca with enough cold water to cover it by 1 inch. Bring the water to a boil, and slowly simmer the yucca for 20 to 30 minutes, or until it is tender.
2. Preheat oven to 350° F.
3. Transfer the yucca with a slotted spoon to a cutting board, let it cool, and cut it lengthwise into 3/4-inch-wide wedges, discarding the thin woody core.
4. Lightly coat a cookie sheet with the olive oil. Spread yucca wedges on cookie sheet, and spray wedges with cooking oil spray. Cover with foil paper and bake for 8 minutes. Uncover and return to oven to bake for an additional 7 minutes.
Yield: 6 servings
Serving size:
1 piece (2 1/2 inches long)
Each serving provides:
Calories: 91
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 66 mg
Iron: 3 mg
Mexican Meatball Soup
Ground chicken and lean ground beef lower the amount of fat in this soup.
Ingredients:
1/2 pound ground organic chicken
1/2 pound ground organic lean beef
10 cups water
1 tablespoon annato (achiote)
1 bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour (masa harina)
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon sea salt
Instructions:
1. In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.
2. In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and sea salt. Mix well.
Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes. Garnish with cilantro and the rest of the mint.
Yield: 8 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 161
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 31 mg
Sodium: 193 mg
Calcium: 47 mg
Iron: 2 mg
Mexican Pozole
Ingredients:
2 pounds organic lean beef, cubed
1 tablespoon olive oil
1 large onion, chopped
1 clove garlic, finely chopped
1/4 teaspoon sea salt
1/8 teaspoon pepper
1/4 cup cilantro
1 can (15 ounce) stewed tomatoes
2 ounces tomato paste
1 can (1 lb. 13 ounce) hominy
1. In a large pot, heat oil. Saute beef.
Instructions:
1. In a large pot, heat oil. Saute beef.
2. Add onion, garlic, sea salt, pepper, cilantro, and enough water to cover the meat. Cover pot and cook over low heat until meat is tender.
3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
4. Add hominy and continue cooking another 15 minutes, stirring occasionally, over low heat. If too thick, add water for desired consistency.
Option: Skinless, boneless chicken breasts may be used instead of beef cubes.
Only a small amount of oil is needed to saute' meat.
Yield: 10 servings
Serving size: 1 cup
Each serving provides:
Calories: 253
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 52 mg
Sodium: 425 mg
Calcium: 28 mg
Iron: 3 mg
Healthy Tip: For a healthier option, use 1 pound of organic ground beef and 1 pound of organic ground turkey.
Quick Beef Casserole
Ingredients:
1/2 pound lean organic ground beef
1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper, cubed
3 1/2 cups tomatoes, diced
1/4 teaspoon sea salt
1/2 teaspoon black pepper
1/4 teaspoon paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1 1/2 cups water
Instructions:
1. In a skillet, brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes.
Serve hot.
Drain fat from cooked beef to lower the amount of fat and calories.
Yield: 8 servings
Serving size: 1 1/3 cups
Each serving provides:
Calories: 184
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 15 mg
Sodium: 125 mg
Calcium: 33 mg
Iron: 2 mg
Stir-Fried Beef
Ingredients:
1 1/2 pounds organic sirloin steak
2 teaspoons vegetable oil
1 clove garlic, minced
1 teaspoon vinegar
1/8 teaspoon sea salt
1/8 teaspoon pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced
Instructions:
1. Trim fat from steak and cut into small, thin pieces.
2. In a large skillet, heat oil and saute' garlic until garlic is golden. Add steak, vinegar, sea salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes and white rice
Yield: 6 servings
Serving size: 1 1/4 cup
Each serving with potatoes and rice provides:
Calories: 549
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 56 mg
Sodium: 288 mg
Calcium: 55 mg
Iron: 5 mg
Healthy tip: Trim fat off beef before cooking.
Chicken and Rice Stew
Ingredients:
6 organic chicken pieces (legs and breasts), skinned
2 teaspoons vegetable oil
4 cups water
2 tomatoes, chopped
1/2 cup green pepper, chopped
1/4 cup red pepper, chopped
1/4 cup celery, diced
1 medium carrot, grated
1/4 cup corn, frozen
1/2 cup onion, chopped
1/4 cup fresh cilantro, chopped
2 cloves garlic, chopped fine
Instructions:
1. In a large pot, brown chicken pieces in oil.
2. Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, sea salt, and pepper. Cover and cook over medium heat for 20 to 30 minutes or until chicken is done.
3. Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.
4. Add chicken and raisins and cook for another 8 minutes.
Yield: 6 servings
Serving size: 1 cup rice and 1 piece
chicken
Each serving provides:
Calories: 448
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 49 mg
Sodium: 352 mg
Calcium: 63 mg
Iron: 4 mg
Healthy Tip: Take the skin off chicken to lower saturated fat and calories.
Suggested Rice Ingredients:
1/8 teaspoon sea salt
1/8 teaspoon pepper
2 cups rice
1/2 cup frozen peas
2 ounces Spanish olives
1/4 cup raisins
Hearty Chicken Stew
Ingredients:
8 organic chicken pieces (breasts or legs)
1 cup water
2 small garlic cloves, minced
1 small onion, chopped
1 1/2 teaspoons sea salt
1/2 teaspoon pepper
3 medium tomatoes, chopped
1 teaspoon parsley, chopped
1/4 cup celery, finely chopped
2 medium potatoes, peeled and chopped
2 small carrots, chopped
2 bay leaves
Instructions:
1. Remove the skin from the chicken and any extra fat. In a large skillet, combine chicken, water, garlic, onion, sea salt, pepper, tomatoes, and parsley. Tightly cover and cook over low heat for 25 minutes.
2. Add celery, potatoes, carrots, and bay leaves and continue to cook for 15 more minutes or until chicken and vegetables are tender. Remove bay leaves before serving.
Yield: 8 servings
Serving size: 1 piece of chicken
Each serving provides:
Calories: 206
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 489 mg
Calcium: 32 mg
Iron: 2 mg
Save leftovers for lunch the next day.
Grilled Chicken With Green Chile Sauce
Ingredients:
4 skinless, boneless organic chicken breasts
1/4 cup olive oil
juice of 2 limes
1/4 teaspoon oregano
1/2 teaspoon black pepper
1/4 cup water
10 to 12 tomatillos, husks removed and cut in half
1/2 medium onion, quartered
3 tablespoons cilantro, chopped
2 cloves garlic, finely chopped
2 serrano or jalapeño peppers
Instructions:
1. Combine the oil, juice from one lime, oregano, and black pepper in a shallow glass baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate overnight. Turn the chicken periodically to marinate chicken on both sides.
2. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender. In a blender, place the cooked onion, tomatillos, and any remaining water. Add the garlic, peppers, cilantro, sea salt, and the remaining lime juice. Blend until all the ingredients are smooth. Place the sauce in a bowl and refrigerate.
3. Place the chicken breasts on a hot grill and cook until done. Place the chicken on a serving platter.
4. Spoon a tablespoon of low fat sour cream over each chicken breast. Pour the sauce over the sour cream.
Yield: 4 servings
Serving size: 1 breast
Each serving provides:
Calories: 192
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 71 mg
Sodium: 220 mg
Calcium: 53 mg
Iron: 2 mg
Suggestion: Us the following ingredients to marinate meats to make them tender without adding a lot of fat:
2 tablespoons cilantro, chopped
1/4 teaspoon sea salt
1/4 cup low fat sour cream (or Homemade Sour Cream)
Baked Trout
Ingredients:
2 pounds wild trout fillet, cut into 6 pieces (any kind of fish can be used)
3 tablespoons lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
1/2 cup sliced or chopped black olives
3 tablespoons cilantro, chopped
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1/4 teaspoon red pepper (optional)
Instructions:
1. Preheat oven to 350° F.
2. Rinse fish and pat dry. Place in baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15 to 20 minutes or until fork-tender.
Yield: 6 servings
Serving size: 1 piece
Each serving provides:
Calories: 230
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 58 mg
Sodium: 162 mg
Calcium: 60 mg
Iron: 1 mg
Caribbean Pink Beans
Ingredients:
1 pound pink beans
10 cups water
2 medium plantains, finely chopped
1 large tomato, finely chopped
1 small red pepper, finely chopped
1 medium white onion, finely chopped
3 cloves garlic, finely chopped
1 1/2 teaspoons sea salt
Instructions:
1. Rinse and pick through the beans. Put the beans in a large pot and add 10 cups of water. Place the pot in the refrigerator and allow the beans to soak overnight.
2. Cook the beans until they are soft. Add more water as needed while the beans are cooking.
3. Add the plantains, tomato, pepper, onion, garlic, and sea salt. Continue cooking at low heat until the plantains are soft.
Option: Serve with rice.
Yield: 16 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 133
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 205 mg
Calcium: 39 mg
Iron: 2 mg
Broccoli and Cauliflower With a Touch of Lemon
This heart-healthy sauce uses lemon juice, herbs, and a small amount of oil.
Ingredients:
1/2 small head cauliflower, cut into florets
2 cups broccoli, cut into florets
2 tablespoons lemon juice
1 tablespoon olive oil
1 clove garlic, minced
2 teaspoons fresh parsley, chopped
Instructions:
1. Steam broccoli and cauliflower until tender (about 10 minutes).
2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes.
3. Put the vegetables in a serving dish. Pour the lemon sauce over the vegetables. Garnish with parsley.
Yield: 6 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 22
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 7 mg
Calcium: 10 mg
Iron: Less than 1 mg
Chayotes Stuffed With Cheese
Ingredients:
6 small chayotes (christophine), cut in half, lengthwise
2 quarts water
1 cup low fat cheddar cheese, shredded
1/4 teaspoon sea salt
1 tablespoon butter or olive oil
1/2 cup plain bread crumbs
Instructions:
1. Wash chayotes and bring to a boil in water. Cover and boil at moderate heat for about 1 hour or until fork-tender.
2. Preheat oven to 350 °F.
3. Drain chayotes, remove cores and fibrous part under cores. Scoop out pulp, being careful not to break shells. Place shells on cookie sheet.
4. Immediately mash pulp and mix with cheese, sea salt, and butter (or olive oil).
5. Stuff shells with the mixture. Sprinkle with bread crumbs.
6. Bake for 30 minutes.
Yield: 6 servings
Serving size: 2 chayote halves
Each serving provides:
Calories: 129
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 11 mg
Sodium: 276 mg
Calcium: 163 mg
Iron: 1 mg
Homemade Sour Cream
Try this instead of sour cream on beans, vegetables, fruit, tortillas, etc.
Ingredients:
2 tablespoons organic skim or low fat milk
1 tablespoon lemon juice
1 cup low fat cottage cheese
Instructions:
1. Place all ingredients in a blender, and combine on medium-high speed until smooth and creamy. Serve with Tropical Fruit Compote or any recipe that uses sour cream.
Yield: 8 servings
Serving size: 2 1/2 tablespoons
Each serving provides:
Calories: 27
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 2 mg
Sodium: 117 mg
Calcium: 24 mg
Iron: Less than 1 mg
Fresh Cabbage and Tomato Salad
Your children will love vegetables made this way
Ingredients:
1 small head cabbage, sliced thinly
2 medium tomatoes, cut in cubes
1 cup sliced radishes
1/4 teaspoon sea salt
2 teaspoons olive oil
2 tablespoons rice vinegar (or lemon juice)
1/2 teaspoon black pepper
1/2 teaspoon red pepper
2 tablespoons fresh cilantro, chopped
Instructions:
1. In a large bowl, mix together the cabbage, tomatoes, and radishes.
2. In another bowl, mix together the rest of the ingredients and pour over the vegetables.
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 88 mg
Calcium: 49 mg
Iron: 1 mg.
Rice Pudding
Ingredients:
6 cups water
2 cinnamon sticks
1 cup rice
3 cups organic skim milk (for a healthier option use raw milk, especially raw goat milk)
2/3 cup organic sugar (or, for a healthier option use raw organic honey)
1/2 teaspoon sea salt
Instructions:
1. Put the water and cinnamon sticks into a medium saucepan. Bring to a boil.
2. Stir in rice. Cook on low heat for 30 minutes until rice is soft and water has evaporated.
3. Add milk, sugar (or honey), and sea salt. Cook for another 15 minutes until it thickens.
Yield: 5 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 372
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 3 mg
Sodium: 366 mg
Calcium: 255 mg
Iron: 2 mg
Use organic skim milk instead of whole milk to reduce fat and calories.
Tropical Fruit Compote
Fresh or lightly cooked fruits make a great low-calorie dessert.
Ingredients:
3/4 cup water
1/2 cup organic sugar (or, better still, raw organic honey)
2 teaspoons fresh lemon juice
1 piece lemon peel
1/2 teaspoon rum or vanilla extract (optional)
1 pineapple, cored and peeled, cut into 8 slices
2 mangos, peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)
Instructions:
1. In a saucepan combine 3/4 cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and add the fruit. Cook at a very low heat for 5 minutes.
2. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours.
3. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves.
Serve with Homemade Sour Cream.
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg
Mango Shake
Children will love the creamy sweet taste of this drink.
Ingredients:
2 cups 1% organic milk (for healthier option, use raw organic milk - especially goat milk)
1 fresh pitted mango (or 4 tablespoons frozen mango juice)
1 small banana
2 ice cubes
Instructions:
1. Put all ingredients into a blender. Blend until foamy.
Serve immediately.
Variations: Instead of mango juice, try orange juice, papaya, or strawberries.
Yield: 4 servings
Serving size: 3/4 cup
Each serving provides:
Calories: 106
As adapted and modified from the National Institute of
Health's "Heart Healthy Latino Recipes", which contained
far too many ingredients I consider not heart healthy at
all, such as refined table sugar, non-organic meat,
table salt, margarine, non-organic milk, etc.)
For more healthy recipes, click
HERE.
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 63 mg
Calcium: 157 mg
Iron: Less than 1 mg
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