Category: Healthy Mexican Food

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Healthy Mexican and Southwestern recipes are easy to make, delicious, and nutritious. You don’t have to give up the foods and flavors you’ve always loved. Step into the De Las Mías cocina and bring inspiration into your kitchen.

¡Hola, Sabrosa!, Edición No. 3: Stay On Track, English, Healthy Body, Healthy Mexican Food

What is Portion Control: Part 1

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Do you have a grandma or madrina who’s always using old Spanish dichos to give you guidance?

Dichos are little golden nuggets of wisdom passed down by generations. They abound in New Mexico, Arizona, Colorado, Texas and California.

Not surprisingly, there are many dichos about food, like the New Mexican favorite, “Panza llena corazón contento.” That one (full stomach, happy heart) could get you in a whole lot of trouble if you let it. Better to counter it with “Poquito porque es bendito,” (A little bit because it’s sacred). Sooo much more civilized, and your abuelita would approve. It cultivates honoring your food as if it is sacred.

I’m sure many of you have seen your tíos or tías crossing themselves before they dive into a bowl of pozole. That’s the same idea: blessing your food, pausing and becoming aware of how delicious it looks and how grateful you are to be enjoying such a lovely meal…

Now think about this: what if you treated your body as if it were a sacred place, as if it were the temple in which you live? Imagine, if you treated your body with that much respect and love, how eating would change for you.

What if “poquito porque es bendito” guided your daily enjoyment of food? This old dicho passed on to us by our ancestors is perfectly aligned with our De Las Mías philosophy of “Poquito de Todo”—eat a little of everything.

At De Las Mías we want you to be passionate about food and passionate about your body. We want you to be Food Positive and Body Positive. We want you to embrace the deliciousness of our food and our cultural connection to it, and we want you to love and accept your body as it is now.

In keeping with our Poquito de Todo philosophy, we want you to make healthy changes that will result in a more empowered life and a healthier connection with your body. By embracing this “eat a little of everything” approach, you can make slight changes that will result in better health.

One of the ways to do that is to become aware of the size of your servings. We don’t want you to give up your favorite foods and family recipes—we just want you to reduce those serving sizes.

One tool to get a handle on serving sizes is our En Tus Manos Infographic. This handy little tool shows you how to use your hands, like your grandma did back in her day, to measure food.

Try it and let us know how it goes!

Check out our other articles in Healthy Mexican Food for ideas on how to cut down on serving sizes and enjoy your food.

Healthy Mexican Food

Black Bean Tostada with Mexican Squash

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These vegetarian tostadas ¡son muy sabrosas! These Black Bean Tostadas with Mexican Squash are tasty and easy.

Get your tostada on!

Here you will find different ways to get your tostada on. You can make your own tostadas in the oven. You can heat them up on the comal to the point of crispy, or if you’re feeling lazy or rushed, you can just use the ones that come in EL PAQUETITO. Yes, that’s right, sometimes we just gotta do what we gotta do. If you have a hungry crew ready for dinner, just use the packaged ones. We won’t tell! And remember, corn is a whole grain, and we want you to eat more whole grains!

This is a delish concoction of black beans and calabacitas, aka Mexican squash. It calls for canned tomatoes. We suggest Rotel™ although we are not sponsored by them. They just have an honorary place in our pantry for those days when you have to throw something together quick.

The combo of sautéed squash, onion and tomato with the black beans is hardy with plant protein and packed full of flavor. The added queso fresco and cilantro add a nice touch and don’t forget to punch it up with your favorite salsa. We have several salsas for your culinary pleasure. So knock yourself out and make yourself, your honey, Viejo, Vieja, Kiddoes, or whoever is at your table, a healthy dinner!

We love tostadas because the basic street tostada is just as simple as a crispy corn tortilla, a good spread of beans, refried, or just mashed without the extra fat, a few morsels of your favorite meat: carnitas, ground turkey, turkey chorizo, or tofu, if you must, and a robust serving of shredded lettuce, tomatoes, sliced radishes or whatever fresh veggie your heart desires. You got queso fresco? Throw some on there! A little of this and a little of that and you’ve got yourself a Mexican feast,¡Comadre!

¡Qué viva México y que vivan las tostadas!

¡Buen Provecho!

 

¡Hola, Sabrosa!, Healthy Mexican Food, Spanish

En Tus Manos Portion Control

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An important part of having a healthy lifestyle comes down to portion sizes. Luckily, easy portion control is possible when you have a better understanding of what the right serving size looks like..

At De Las Mías we believe that moderation is key to health—that’s why we abide by the “Un poquito de todo” philosophy. Eat a little of everything. Watch those portion sizes.

Not sure what the right portion is? You are not alone! We hear this question a lot, and we have a a simple portion chart we love to share with our comadres.

In the kitchen, you have spices, ingredients, produce, and meat. The amounts you choose can really add up, so it’s helpful to visualize what a healthy portion looks like. This doesn’t have to be hard: you can use your own two hands to get the serving size right!

For example:

  • 3-4 oz. meat, fish or poultry = size of your palm
  • 1 tsp. oil, butter or mayonnaise = size of your thumbnail
  • 1 oz. tortilla or other chips, crackers = size of 2 cupped hands
  • 1-2 tbsp crema, salad dressing or queso fresco= size of your thumb
  • ½ cup beans, rice, potatoes, pasta = size of 1 cupped hand
  • 1 cup soups, fruits, vegetables, salad = size of closed fist

Need a visual? You’re in luck. We created this portion control chart to guide you on your healthy journey.

A Visual Guide to Easy Portion Control

Easy portion control is possible when you follow the “Un poquito de todo” philosophy. Use this En Tus Manos portion control chart as a guide any time you need a helping hand.

¡Hola, Sabrosa!, English, Healthy Family, Healthy Mexican Food

So, You Don’t Like to Cook: Easy to Cook Healthy Recipes

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Your secret is out.

You’re not your nana or madrina or tía. You’re not your mom. You don’t know the difference between a sofrito and a frittata. You are not a cook. You don’t like to cook. I can relate! I found easy to cook healthy recipes and you can too.

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Here’s my story:

My mom was excited when I told her my new boyfriend would be visiting from San Francisco over the weekend. I had told her so much about him. How wonderful he was, how kind and smart and Latino he was! She, being the mama bear that she is, was dying to meet him.

“When does Alex come into town?” she asked.

“Tomorrow,” I said.

“I can’t wait to meet this guy. He’s your first Latino boyfriend, mija. This is a momentous occasion,” she said.

I gave her a look and told her to dial it back a notch.

Then she offered to help me get my house in order. Who am I to turn down this kind of offer? So I said, “Sure, Mama, come over about 10 tomorrow.”

She was right. We went on a speed-cleaning spree and we got ‘er done in no time at all. In the middle of it, she asked, “Do you have anything to eat? I’m getting hungry.”

Uh-oh. I didn’t have anything to eat. Well, that is kind of an understatement. When she opened the refrigerator, all she found was a half-eaten piece of chocolate cake and a flat bottle of cava. Okay, maybe some moldy cheese and a rotten avocado.

“¡Ay, Virgen Santísima!” she said.

“I was planning to go to the store before he came,” I said. “I’ve been gone all week, Mom.”

“Not even orange juice and a loaf of bread, Sari? Really?”

“I don’t keep a well-stocked, fridge, Mom. You know I don’t like to cook,” I told her.

“Okay, okay!” She threw her arms up in the air. “It’s none of my business.”

You know you’re in trouble when they say, “It’s none of my business.”

Mom went out and stocked the fridge for me and tried to make it look like I’ve been eating healthy. She even bought some tomatoes, onions and green chiles.

“Let’s fool him into thinking you know how to make sofrito,” she said, only half-joking.

That was a couple of years ago, before Alex and I got engaged and then promptly eloped. I am happy to report that Alex is a wonderful cook. He makes some mean bistec de pollo, and cooks most of our meals at home. Okay, I help. I’m his sous chef. Sometimes.

Once we were married and set up our cozy home, I wanted to get into the kitchen a little more. Not too much, just a little. Like, throw something together for us once or twice a week. Do easy to cook, healthy recipes even exist for a girl who doesn’t like to cook?

My Tía Lori—the De Las Mías chef and la mera mera madrina en la cocina— would say yes!

These recipes can be found in the All Recipes section of the DLM app.

5 Easy to Cook Healthy Recipes

I still don’t love to cook, okay? But on those days when Alex doesn’t want to be in charge of the kitchen, I can honestly say, ¡me defiendo!

My way of thinking is that not all of us like to cook, but we can still whip up something healthy and delicious with just a little bit of help from our madrinas and comadres. Periodically, I will post some of my other Lazy Sari dishes, which are easy to cook, healthy recipes for those of you who are like me. After all, men shouldn’t do all the cooking. They need a break once in awhile!

Here are a few of our favorite easy recipes!

Black Bean Salsa
Chicken Taco Salad
Chilaquiles Con Chorizo & Huevos
Lazy Sari Posole
Tuna Taquitos

¡Buen Provecho!

¡Hola, Sabrosa!, English, Healthy Body, Healthy Mexican Food

De Las Mías 9-Step Healthy Eating Plan

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At De Las Mías we believe that moderation is key to better nutrition—that’s why we abide by the “Un poquito de todo” philosophy to enjoy a little of everything. Our resident nutritionist, Madrina Malena, created a healthy eating plan so you have the tools you need to make smarter choices.

Healthy Fruit Salad

A Healthy Eating Plan to Help You Achieve a Balanced Life

1. Un poquito de todo. Eat a little of everything. Watch those portion sizes. Not sure what the right portion is? Check out our infographic, “En Tus Manos Portion Control.”

2. ¡Tantas frutas y verduras! Eat more fruits and vegetables. Make it your goal to eat up to five vegetables and fruits per day. Go ahead, start with three! Then, keep adding. Try Madrina Lori’s delicious Turkey Taco Salad. Eat this, and you’re halfway to your goal of five fruits and veggies a day.

3. Switch to integrales. Eat more whole-grain breads and pastas. Eat more corn tortillas than flour tortillas. Eat more whole-wheat tortillas than white flour tortillas. Try other whole grains like quinoa. Try Madrina Lori’s Quinoa Salad. ¡Qué rico!

4. Los chicharrones son muy traicioneros. Reduce your intake of trans and saturated fats. (¡No matter how charming, the chicharrón is not your friend!) Switch to olive and canola oils instead of lard. Eat more lean meats, like chicken and turkey. Trim fat off chicken and pork. Use ground turkey instead of ground beef for tacos. Try Madrina Lori’s delicious Turkey Chorizo!

5. ¡Queso control! We love cheese but take it easy. Switch from whole milk and high-fat cheeses to reduced-fat milk and lower-fat cheeses like mozzarella and queso fresco.

6. ¡Aguas con la sal! Watch the salt and sodium in your diet. Avoid adding more salt to your food on the table. Read the labels of packaged foods for sodium content.

7. ¡Gánale a la chatarra! Junk food is not healthy for our children or us. Avoid it.

8. Watch the dulces. Lower your intake of candy and sugar and reduce the amount of food with added sugars.

9. ¡Agua! Drink water instead of soda and other sugary drinks. Make your own delicious aguas with fruits and vegetables.

Now it’s your turn, comadres! Discover better daily nutrition by making smarter choices. Use this healthy eating plan to become your healthiest self.

Healthy Mexican Food

Healthy Eating Plan: Poquito de Todo

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De Las Mías is not a diet club. It is a community of Latinas who support each other to have a healthier life. ¡Unidas for a Healthy Life! means you are in this community because you want to be healthy and not just thin. A healthy life starts with a healthy eating plan.

Our research has shown that women who strive to make changes because they want to be healthy are more successful than those who strive to make changes because they want to be thin.

We also know that giving up certain foods, like your Grandma’s tortillas, is only going to make you feel deprived and “hangry”. So have a tortilla—just don’t have three!

At De Las Mías we believe that moderation is key to health—that’s why we abide by the “Un poquito de todo” philosophy.

A Healthy Eating Plan Means A Little of Everything

Throughout De Las Mías you will see that we are all about moderation. “Poquito de todo,” means “a little of everything.”

We want you to be healthy, and make healthy changes over time. We don’t want you to feel deprived or have forbidden foods — “comidas prohibidas.” At De Las Mías we’re all about enjoying food, not giving up your beloved foods and customs.

We believe that we can be healthy and strong without being overly focused on being skinny. Getting compulsive around being “good” and being “bad” is just plain silly. Food is good. Life is good. The way to get healthier is to make small changes over time, while enjoying all the foods that bring you pleasure.

It is so much better to have half of a sopapilla, then have no sopapilla. It is so much better to eat half of that giant bowl of green chile stew your grandma just placed in front of you than to deprive yourself of its deliciousness. This is soul food we’re talking about, comadres, and we don’t want you to give it up. We just want you to make “un poquito” de changes, not give up the whole enchilada.

Embrace our “un poquito de todo” way of life and you will be healthier and happier. Let “everything in moderation,” be your way of life.

Ready to put the “Un poquito de todo” philosophy into action? Try our 9-step healthy eating plan, by our resident nutritionist, Madrina Malena.

¡Hola, Sabrosa!, Edición No. 1: Getting Started, English, Healthy Mexican Food

Healthy Eating Plan: Poquito de Todo

shared

De Las Mías is not a diet club. It is a community of Latinas who support each other to have a healthier life. ¡Unidas for a Healthy Life! means you are in this community because you want to be healthy and not just thin. A healthy life starts with a healthy eating plan.

Our research has shown that women who strive to make changes because they want to be healthy are more successful than those who strive to make changes because they want to be thin.

We also know that giving up certain foods, like your Grandma’s tortillas, is only going to make you feel deprived and “hangry”. So have a tortilla—just don’t have three!

At De Las Mías we believe that moderation is key to health—that’s why we abide by the “Un poquito de todo” philosophy.

A Healthy Eating Plan Means A Little of Everything

Throughout De Las Mías you will see that we are all about moderation. “Poquito de todo,” means “a little of everything.”

We want you to be healthy, and make healthy changes over time. We don’t want you to feel deprived or have forbidden foods — “comidas prohibidas.” At De Las Mías we’re all about enjoying food, not giving up your beloved foods and customs.

We believe that we can be healthy and strong without being overly focused on being skinny. Getting compulsive around being “good” and being “bad” is just plain silly. Food is good. Life is good. The way to get healthier is to make small changes over time, while enjoying all the foods that bring you pleasure.

It is so much better to have half of a sopapilla, then have no sopapilla. It is so much better to eat half of that giant bowl of green chile stew your grandma just placed in front of you than to deprive yourself of its deliciousness. This is soul food we’re talking about, comadres, and we don’t want you to give it up. We just want you to make “un poquito” de changes, not give up the whole enchilada.

Embrace our “un poquito de todo” way of life and you will be healthier and happier. Let “everything in moderation,” be your way of life.

Ready to put the “Un poquito de todo” philosophy into action? Try our 9-step healthy eating plan, by our resident nutritionist, Madrina Malena.

¡Hola, Sabrosa!, English, Healthy Mexican Food

10 Easy Ways to Eat More Fruits and Vegetables

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Your diet should include a healthy variety of fruits, vegetables, protein and grains. Fruits and veggies are an important part of your diet because they add vitamins and rich nutrients that will make you feel better throughout the day. Try these easy-to-follow tips and you’ll be on your way to a better, healthier you!

¿Estás lista?

Getting creative and healthy with your meals has never been easier. Fruits and vegetables give extra color, sabor y textura to your dishes, while adding a little creativity to your dinner table. Madrina Malena recommends three cups of veggies and two cups of fruit each day. Here are 10 delicious ways to help you get your daily fill of frutas y verduras!

  1. Make a fruit smoothie. Fruit smoothies are postres in a glass! Get a simple blender and crush ice and fruit like watermelon, cantaloupe, pineapple, strawberries and mango and whip up a dreamy licuado for a refreshing drink or snack.
  1. Add chopped vegetables to your main dishes. (¡Qué vivan las salsas frescas!) Liven up your meals with fresh vegetables, picados and salsas. Incorporate sautéed or fresh onions, mushrooms, tomatoes, peppers and spinach into your dishes for added vitamins and nutrients, and treat your senses to sweet, savory or spicy salsas and pico de gallo.
  1. Eat a green salad once a day. Make an ensalada mixta a healthy daily habit! Start with fresh lettuce and add other crispy veggies. Try a simple dressing of olive oil and balsamic vinegar. Whether paired with lunch or dinner, a fresh salad with mixed greens, carrots, cherry tomatoes, green onions and peppers is the perfect complement to any meal.
  1. Fire up the grill. Face it. Everything tastes better on the parrilla. Whether you grill the vegetables in a kabob or in a fajita mix, the combination of corn, peppers, onions and chile powder will spice up any meal. Ever tried grilled pineapple with chilito? How about grilled asparagus? Try some of Madrina Lori’s grilled veggies today!

Eat up to three cups of veggies and two cups of fruit every day for a healthier you!

  1. Shred and puree vegetables. Instead of using dairy or meat products to thicken your sopas and stews, try shredding and pureeing vegetables. Pureed and shredded carrots, celery, potatoes, mushrooms and sweet potatoes make a hearty (and healthy) addition to your dishes.
  1. Add fruit to your desserts. When you’re craving something sweet—algo dulce—get creative with baked goods by adding blueberries, pears, strawberries, bananas, applesauce or apples into your favorite recipes. Fruit sweetens the flavor and adds a luscious texture.
  1. Plan a vegetable main dish. At least once a week, let your veggies be the main attraction! Make Lori’s calabacitas con shredded chicken! Get creative! Make a veggie taco! Push the envelope and add spinach to your enchiladas. Pile some shredded jicama, cabbage and carrots on a yummy bean tostada. Add calabacitas to your burritos and nopalitos to your taquitos. Nothing tastes better than Hatch green chile on a quesadilla.
  1. Sip on vegetable soup. A good sopa de verduras will warm your belly and your soul. Mix together a playful combination of peppers, corn, zucchini, tomatoes, onions and beans for a delicious main or side dish. Too hot for soup? Try Lori’s gazpacho and pretend you’re in sunny Spain!
  1. Snack on fruits throughout the day. When you’re feeling hungry, reach for raspberries, grapes, blueberries, bananas, apples and pears, which will curb your appetite and give you a healthy boost of energía. Balance the fruit with a handful of protein-rich almonds and you’re on your way!
  1. Stock up on fruits and vegetables—fresh, frozen and canned. The absolute easiest way to eat more fruits and veggies is simply to have them around! Buy more fruits and vegetables when you go grocery shopping. Keep a bowl of fruit on your table. Don’t forget to stock up on canned and frozen vegetables to ensure your meals are tasty and nutritious. Take a hint from Madrina Malena: rinse canned veggies before eating to wash away some of the added sodium.
Healthy Family, Healthy Mexican Food

Mom, Why Is My Tortilla Brown?

manton

During a recent check-in with a De Las Mías comadre, Laura (not her real name), shared that since getting on the De Las Mías app she has started making healthy changes for her whole family.

One of the steps she took was to swap white flour tortillas for whole-wheat flour tortillas. She was proud of herself, she said, for making healthy changes. She recognized that this new way of life was affecting her whole family. (¡Eso, Comadre!)

She giggled when she told me that her little boy asked, “Mom, why is my tortilla brown?”  

Her answer to her jito was that brown tortillas are better for you than white ones.

Laura’s little boy is smart because he knows that sometimes when we do things we have to know why. Knowing why is a good motivator.  

Share the benefits of eating healthy foods with your family.  Here are some good reasons to eat whole grains:

  • Whole grains have important nutrients for your body such as protein, fiber, minerals and vitamins
  • Whole-wheat flour is better than white flour because when the grain is refined from brown to white, many nutrients are lost
  • Whole-grain and whole-wheat flour contains all parts of the grain so you get all the nutrients that the bran, germ and endosperm contain
  • Whole grains may help reduce the risk of heart disease, stroke, type 2 diabetes and colorectal cancer, just to name a few
  • Whole grains may help you maintain a healthy weight
  • Whole grains are high in fiber, and give you an easy way to add more fiber to your diet. Fiber helps you digest your food and it’s good for your panza

Here are some whole grains to add to your healthy eating adventures:

  • 100% whole wheat tortillas (¡Qué vivan las brown tortillas!)
  • 100% whole wheat breads (Look for “whole wheat,” “100% whole grain” or “whole (other grain)” as the first ingredient)
  • Whole-grain pasta
  • Whole oats/oatmeal
  • Whole-grain corn (from corn meal, not corn flour)
  • Blue corn tortillas!
  • Popcorn (¡Eso! Kids love popcorn!)
  • Quinoa (food of the Incan gods)
  • Brown rice
  • Wild rice

Look for whole-grain recipes in the De Las Mías app!  

Got whole-grain recipes to share? Send them to us and we will choose some to include in La Cocina!

¡Unidas for a Healthy Life!

¡Hola, Sabrosa!, Edición No. 8: Healthy Habits, English, Healthy Mexican Food

Mom, Why Is My Tortilla Brown?

shared

During a recent check-in with a De Las Mías comadre, Laura (not her real name), shared that since getting on the De Las Mías app she has started making healthy changes for her whole family.

One of the steps she took was to swap white flour tortillas for whole-wheat flour tortillas. She was proud of herself, she said, for making healthy changes. She recognized that this new way of life was affecting her whole family. (¡Eso, Comadre!)

She giggled when she told me that her little boy asked, “Mom, why is my tortilla brown?”  

Her answer to her jito was that brown tortillas are better for you than white ones.

Laura’s little boy is smart because he knows that sometimes when we do things we have to know why. Knowing why is a good motivator.  

Share the benefits of eating healthy foods with your family.  Here are some good reasons to eat whole grains:

  • Whole grains have important nutrients for your body such as protein, fiber, minerals and vitamins
  • Whole-wheat flour is better than white flour because when the grain is refined from brown to white, many nutrients are lost
  • Whole-grain and whole-wheat flour contains all parts of the grain so you get all the nutrients that the bran, germ and endosperm contain
  • Whole grains may help reduce the risk of heart disease, stroke, type 2 diabetes and colorectal cancer, just to name a few
  • Whole grains may help you maintain a healthy weight
  • Whole grains are high in fiber, and give you an easy way to add more fiber to your diet. Fiber helps you digest your food and it’s good for your panza

Here are some whole grains to add to your healthy eating adventures:

  • 100% whole wheat tortillas (¡Qué vivan las brown tortillas!)
  • 100% whole wheat breads (Look for “whole wheat,” “100% whole grain” or “whole (other grain)” as the first ingredient)
  • Whole-grain pasta
  • Whole oats/oatmeal
  • Whole-grain corn (from corn meal, not corn flour)
  • Blue corn tortillas!
  • Popcorn (¡Eso! Kids love popcorn!)
  • Quinoa (food of the Incan gods)
  • Brown rice
  • Wild rice

Look for whole-grain recipes in the De Las Mías app!  

Got whole-grain recipes to share? Send them to us and we will choose some to include in La Cocina!

¡Unidas for a Healthy Life!