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We Talked to Latina Bloggers About Their Healthiest Food Tricks

By: Lola Méndez

The first dishes that come to mind when we think of the diverse delicacies of Latina food aren’t exactly healthy staples. Sometimes, I just can’t resist the Uruguayan dishes of churros with dulce de leche, fried empanadas, and ñoquis doused in a creamy white sauce–not exactly nutrient-rich foods. Many of our most beloved Latino dishes are full of fat, salt, and sugar.

By folding in some of these healthy eating tips from our favorite Latina food bloggers you can have a more balanced diet. Cultivate a healthier meal plan so that you won’t feel guilty when you splurge on some of your favorite rich Latino foods. These Latina food bloggers prove that you don’t have to sacrifice taste in order to eat healthily.

Whenever I’m at a loss for how to make traditionally hearty Latino foods with a healthy twist I turn to Afro-Latina Dominican Cecilia Flores of Coco Verde, Latino Vegan Kitchen.

This mama can seriously make the most lack-luster veggies transform into drool-worthy dishes that will make you forget you ever enjoyed fried milanesa. Becoming a mother motivated her to clean up her diet. “It was really after the birth of our daughter that I started to seriously think about exactly what I was eating because I was determined to give her a good start and get her loving good foods,” says Flores.

This mama can seriously make the most lack-luster veggies transform into drool-worthy dishes that will make you forget you ever enjoyed fried milanesa. Becoming a mother motivated her to clean up her diet. “It was really after the birth of our daughter that I started to seriously think about exactly what I was eating because I was determined to give her a good start and get her loving good foods,” says Flores.

Flores had the same concerns that many of us feel when trying to think about incorporating more plants into our diets. “I started learning about plant-based eating and its benefits. The only issue was the food! I didn’t want healthier and plant-based eating to mean that I was leaving my culture and traditional foods behind,” says Flores. She began to get creative as she prepared and transformed the Dominican foods she loves with healthier ingredients.

Another Latina food blogger we turn to for healthy recipes is Mexican Ana Frias of Muy Delish.

The fondest memories from her childhood are helping her mother prepare meals for their family of nine kids in Mexico. But, it wasn’t until Frias started weight lifting that she got serious about sticking to a healthy diet. She believes that balance and moderation is the key to staying healthy. “Healthy eating is about moderation, not about being restrictive with the foods you eat. If you eat a balanced healthy diet and have a treat here and there, you’ll be less inclined to binge or stop eating healthy altogether. Extreme diets never work,” says Frias.

The founder of Muy Bueno Cookbook and author of “Muy Bueno” and “Latin Twist” is healthyish Tejana Yvette Marquez-Sharpnack. “I’m obsessed with my Mexican culture and sharing my family traditions. I create recipes with a healthy Mexican twist, which means less frying, less fat, high protein, and more fresh and seasonal fruits and vegetables,” she says. She goes on to explain that she loves Mexican flavors, spicy food, and fresh ingredients, especially avocados. Avocados are an excellent source of healthy fat and a staple in many ethnic cuisines from Latin America.

Her key to successful healthy eating as a Latina is dining at home often. “It’s easy to overboard when a never-ending basket of tortilla chips and salsa is placed on your table at a Mexican restaurant.” Chips and salsa are her weakness. “I know myself too well. If I open a bag of tortilla chips I will eat them all,” says Marquez-Sharpnack and honestly, we can relate! She continues to say that “If you know your weaknesses, try not to buy those items.”

Healthy Eating Tips from Latina Food Bloggers

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Tomato jam! A delicious (and relatively easy) experiment. So great for toast or as an appetizer for parties! Crackers with vegan cream cheese and tomato jam are my new favorite. One note: next time I’ll peel the tomatoes by blanching them because I didn’t like the pieces of skin left behind in the jam. Have you ever had tomato jam? What’s your favorite way to eat it?! 2 lbs of tomatoes (peeled and chopped) 3/4 cup brown sugar 1 tablespoon of minced ginger 2 tablespoons of apple cider vinegar 1/2 tsp cinnamon 1 tsp salt Dash of cayenne pepper Bring mixture to a boil in a pot (stir frequently so it doesn’t burn) and then simmer until it’s a jam texture (stirring occasionally, about 2 hours). Let cool, store in the refrigerator in an airtight container and enjoy! _____________________________________ Mermelada de tomate! Súper fácil y muy delicioso! Me encanta poner un chin sobre pan tostado o también comérmela con galleticas y queso Filadelfia (vegano). Lo único que cambiaría para la próxima vez es pelar los tomates antes de hacer la mermelada. No lo hice esta vez y en el resulto final quedaron pedacitos aunque trate te pasar la mermelada por la licuadora. Has probado la mermelada de tomate? Con que te lo comes normalmente?! 2 libras de tomates (peladas y cortadas) 3/4 taza de azúcar morena 1 cucharada de jengibre 2 cucharadas de vinagre de sidra de manzana 1/2 cucharadita de canela 1 cucharadita de sal Una pizca de Cayena en polvo Poner todos los ingredientes en una olla a hervir a fuego alto (moviendo la mixtura mucho para que no se pegue a la olla). Luego baja el fuego y deja que hierve a fuego lento hasta que tenga la consistencia de una mermelada (más o menos 2 horas). Deja que se enfríe y poner en un envase dentro de la nevera. Disfrutar!

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It’s easier than you think to make traditional Latino dishes healthier. If you want to incorporate more veggies Flores suggests using black beans instead of beef as they have more protein, fiber, calcium, and iron than beef and less sodium, cholesterol, and fat. Black beans are already a staple of many Latino dishes so you’ll likely already have some in your cupboard. Legumes are going to be healthier for your body and your wallet as they’re significantly less costly than meat. Give beans a chance and whip up Coco Verde’s Niños Envueltos of cabbage rolls stuffed with lentils and rice, preferably brown rice for more protein and fiber.

Some of the other items that Flores suggests every Latinx have stocked in their kitchen are whole grains like brown rice, sweet or red potatoes, dried beans (or low sodium canned). She supplements these with seasonal fruits and vegetables and pairs it all together for unique renditions of Latino dishes.

Frias thinks of creative ways to make unhealthy dishes better such as focusing on spices and salsas and baking instead of frying.

“I stay away from any high saturated fats like sopapillas and chicharrones. I still eat tamales and churros but only about twice a year,” she says. Marquez-Sharpnack echoes a similar sentiment in her approach to healthy eating. “Stay away from fried and fatty foods, choose dishes that are high in protein, and incorporate fresh seasonal fruits and vegetables into your meals.”

If a recipe calls for sour cream or mayonnaise, Frias substitutes with non-fat Greek yogurt which provides extra protein. Going cheese-free can be a challenge so she uses low-fat cheese in minimal portions and opts for lean meat over fatty proteins.

Snacking is hard to resist. Marquez-Sharpnack keeps lots of fresh plant-based supplies on hand such as fruit, veggies, and nuts. “I always have avocados and apples sitting on my counter and a bag of walnuts or almonds. Snack on healthy choices so that you are not starting and make bad choices,” she says.

Healthy Meal Ideas From Latina Food Bloggers

For breakfast, Flores recommends preparing overnight oats similar to avena. Muy Bueno Cookbook has a healthy rendition of old fashioned Mexican oatmeal avena. Breakfast is a surprisingly easy meal for folding in typical Latino foods such as cactus with this licuado de nopal. Avocados are great any time of day–add a Latino twist by skipping toast and serving your mashed avocado over a warm corn tortilla.

At lunchtime, Flores tends to turn to arroz con habichelas instead of rice and chicken. She likes to have a side of some maduros (her maduros pie is to-die-for) and some veggies. Calabacitas are a great side dish to have on hand. Frias says they can easily be turned to the main dish by adding some rotisserie chicken breast chunks. Another fail-proof side or main dish is Muy Bueno Cookbook’s Avocado and Tomato Salad with Feta Cheese which is full of healthy fats.

If you’re a meat eater, lunch is a great time to have seafood which is high in healthy Omega-3 fatty acids. The shrimp ceviche recipe that Frias swears by is easy to follow and can be eaten with or without baked tortilla chips. We’re also a fan of her shrimp tacos with mango salsa for an easy and healthy lunch–be sure to use corn tortillas instead of flour. If you want something a bit lighter go for Muy Bueno Cookbook’s Seared Ahi Tuna Salad. Many Latino flavors are bold and low calorie such as lime juice, chile, ginger, garlic, cilantro, onion, and parsley.

If you’re used to having beef for dinner make Muy Delish’s Albondigas Soup–Frias uses 98% lean ground beef instead of fatty ground beef. In the cool evenings of the winter, it’s too easy to fall back into unhealthy eating patterns as you’ll be craving hearty dishes. Marquez-Sharpnack recommends going for a portion of caldo de pollo instead as it’s loaded with protein and veggies and is super flavorful and comforting. Remember, adding veggies is the easiest way to make a dish healthier. There’s always room for more plants in traditional Latino dishes such as arepas, pupusas, tamales, enchiladas, and more.

Why Healthy Eating Matters for Latinas


High rates of health issues such as high blood pressure and diabetes in Latino communities motivate Flores to encourage her fellow Latinos to eat healthily. “We’re oftentimes led to believe that genetics is the main reason for this, but in reality, it has a lot to do with what we eat! That’s also the hard part. A lot of what we eat is guided by where we live, especially for people that live in food deserts, or places where fresh healthy food or even supermarkets are very limited or unaffordable,” she says. Basically, you are what you eat, right?

Frias can relate to this on a personal level, as a major motivator for her own journey into healthy eating was that, like many Latino families, some of her relatives suffer from diabetes. “I believe that prevention is the best medicine. I don’t want to end up dealing with health issues as I get older if I can do something about it now. Si se puede,” says Frias. As Latinos, we have a high rate of obesity, heart and liver disease. “We must break that chain! All of these diseases are easily preventable just by eating healthy foods and having an exercise routine.” Recognizing food as nourishment is a key first step into becoming dedicated to healthy eating practices and decreasing chronic disease.

For Marquez-Sharpnack, it’s her mother’s healthy influence that inspired her to pass down healthy eating habits to her children. “It saddens me to hear that childhood obesity in the Hispanic population is growing faster than other segments of the population. Almost two in five Hispanic children between the ages of 2-19 are overweight or obese.” This urgent call for action shows the necessity for healthier eating in our communities–for the sake of our niños.


Read:7 Body Positive Latina Models That Are Killing The Fashion World and Beyond

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Disneyland, Waffle House, And Others Are Sharing Their Best Kept Secret Recipes To Help Us SurviveCoronavirus

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Disneyland, Waffle House, And Others Are Sharing Their Best Kept Secret Recipes To Help Us SurviveCoronavirus

It’s definitely a marketing ploy and it probably won’t be the same as the real deal, but sí mi gente, some of your favorite dine-out recipes have been shared online!

That’s right, so many of their customers sheltering in place across the globe in the wake of the coronavirus pandemic, some of the biggest hospitality brands in the game are releasing their signature recipes. We’ve put them all here in one place for you to check out!

Pret A Manger’s beloved chocolate chip cookies

We’ve been inundated with requests for the secret to our Dark Chocolate Chunk Cookies. This recipe is perfect for rookie…

Posted by Pret A Manger on Friday, April 3, 2020

The popular high street chain published the beloved recipe after being “inundated” with requests to publish the recipe since the coronavirus outbreak.

According to Pret, they’ll be releasing more great recipes on their social feeds within the next few days!

McDonald’s sausage and egg McMuffin

There’s nothing like the real deal, but McDonald’s shared its sausage-and-egg McMuffin recipe and so far reviews coming in seem like it could be the real deal!

Ingredients

An English muffin

75g Sausage meat

Eggs

American Cheese Slice 

Potato 

Method

– Toast the English muffin until golden brown. 

– Season with a pinch of salt and pepper then shape into balls. Flatten into patty shapes and cook under a pre-heated grill for six to seven minutes on each side (or as per instructions on packaging).

– Brush the inside of a metal ring with a little oil and place in a small frying pan. Pour in just enough water to cover the base then bring to the boil. Crack the eggs into the rings, cover the pan and cook for two-three minutes.

– Assemble your McMuffin by layering the patty and egg on top of a slice of cheese.

– To make a hash brown, grate the potato into a bowl. Mix in an egg, then season with salt and pepper. Heat a glug of oil in a pan then add spoonfuls of the mix. Flatten and cook until golden brown on both sides.

Disney’s churros.

Disney published the recipe for its beloved churros to give fans of the crunchy tweet a “little taste of Disney magic” while at home.

Disney Parks Churro Bites

You can click here for a print-at-home version of the recipe!

Ingredients

  • 1 cup water
  • 8 tablespoons butter
  • ¼ teaspoon salt
  • ¾ teaspoon ground cinnamon, divided
  • 1 ¼ cups all-purpose flour
  • 3 eggs
  • 1 ½ cups vegetable or canola oil
  • ½ cup sugar

Instructions

  1. Combine water, butter, salt, and ¼ teaspoon cinnamon in 1 ½-quart saucepan over medium heat. Bring pot to rolling boil.
  2. Reduce heat to low.
  3. Add flour and stir vigorously until mix forms a ball. Remove from heat and let rest for 5-7 min.
  4. Add eggs, one at a time, and stir until combined. Set aside.
  5. Heat oil in medium skillet or 1-quart saucepan over medium-high heat or until temperature reaches 350˚.
  6. Spoon dough into piping bag fitted with large star tip. Pipe 1-inch strip of dough over saucepan, cut with knife, and drop into hot oil. Repeat until churro bites fill saucepan with room to fry. 
  7. Fry churro bites until golden brown. Remove with slotted spoon or mesh spider strainer.
  8. Drain churro bites on paper towel.
  9. Mix sugar and ½ teaspoon cinnamon in medium bowl. Toss in churro bites until coated. Place on serving plate and serve with favorite dipping sauce.

Wagamama’s katsu curry

To keep up the spirit, Wagamama launched a cooking channel to share its signature katsu curry recipe.

The Chicken Katsu Curry

the sauce | serves two –
2–3 tablespoons vegetable oil
1 onion, finely chopped
1 garlic clove, crushed
2.5cm piece of ginger, peeled + grated
1 teaspoon turmeric
2 heaped tablespoons mild
curry powder
1 tablespoon plain flour
300ml chicken or veg stock
100ml coconut milk
1 teaspoon light soy sauce
1 teaspoon sugar, to taste

the dish | serves two –
120g rice (any rice will do!)
1 quantity katsu curry sauce
2 skinless chicken breasts
50g plain flour
2 eggs, lightly beaten
100g panko breadcrumbs
75ml vegetable oil, for deep-frying
40g mixed salad leaves

DoubleTree’s chocolate chip cookies

According to Bussiness Wire DoubleTree cookies have a long and passionate following. The sites says that more than 30 million are consumed every year, and “the DoubleTree chocolate chip cookie even became the first food to be baked in orbit during experiments aboard the International Space Station.”

DoubleTree Chocolate Chip Cookie Recipe

Makes 26 cookies

½ pound butter, softened (2 sticks)
¾ cup + 1 tablespoon granulated sugar
¾ cup packed light brown sugar
2 large eggs
1 ¼ teaspoons vanilla extract
¼ teaspoon freshly squeezed lemon juice
2 ¼ cups flour
½ cup rolled oats
1 teaspoon baking soda
1 teaspoon salt
Pinch cinnamon
2 ⅔ cups Nestle Tollhouse semi-sweet chips chocolate chips
1 ¾ cups chopped walnuts

Waffle House’s waffle mix!

 Last week the Waffle House chain revealed it was finally selling bags of its signature waffle mix!

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Let Us Shed A Tear For The Non-Floridians Who Have Never Experienced Publix

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Let Us Shed A Tear For The Non-Floridians Who Have Never Experienced Publix

Hi, hello, thank you for taking a moment to take a seat at my Ted Talk!

I’d like to take the time we have together today to talk about the wonder that is Publix.

As many of you fortunate enough to live in the Southeast know, Publix is a Florida-based grocery store with all of the class.

@CourtKramer39 / Instagram

They’re a place known for their remarkable customer service and clean aisles. At Publix, shopping is literally a pleasure.

That’s right folks, this is a place of impeccable cleanliness and organization.

@publix / Instagram

At Publix, no corner is left unswept and no aisle left without the item you needed.

And their subs have been bringing people to tears circa 1930.

@SunSentinel / Instagram

If you haven’t had an Italian sub from Publix what what WHAT are you doing?

Guys! This place is so good that schools literally send students there for field trips.

@MeadowfieldElem / Instagram

At Publix there’s so much to learn.

And their employees actually love working there!

And it’s probably because of their amazing benefits and vacation set up.

Recently a wave of Publix enthusiasts went viral for their devotion to the store’s key lime pie.

@pierceall / Instagram

An article by Buzzfeed boasted about the desserts greatness. And they were right.null

But KEY to the Publix experience has been the grocery chain’s dedication to Latino satisfaction.

@pbpost / Instagram

They literally have a STORE that focuses on Latinos called Sabor.

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New vest #publixsabor#nowisgreen#ilikeit ????

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The Southeastern-based store has run a line of Publix Sabor stores for years geared toward Florida’s Cuban, Puerto Rican, and other Latino shoppers. Recently they started to expand its offerings in heavily populated Latino populations with a Publix store called Sabor.

This place is the diggs guys! And they have all kinds of amazing foods to offer.

Like their commitment to the Cubano.

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????????????#winning #publixcuban #yesss

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Which for real will NEVER be good as your mother’s, but will always for real do everything to be top notch.

And their Tres Leches cake which is qualiT

Publix.com


And this is a fact that FOR REAL any Latino in the Southeast knows to be true.

No but for real.

It’s a taste like no other.

And beyond Tres Leche you can count on Publix to STAY stocked on your mama’s favorites.

Literally feels like home at the Publix in Little Havana guys.

And they for real have the hookup.

Yes they do.

Now go forth into the world my people and enjoy your limp meals at Whole Foods and Safeway!


Read: Alexandria Ocasio-Cortez Calls The Lack Of Black And Latinx Diversity At NYC’s Specialized Schools An “Injustice”

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