Tag: Vegetable

Healthy Mexican Food

Lazy Sari Pozole

manton

Pozole or Posole?

I say Pozole, you say Posole. What is a girl to do? Call it whatever you want, but don’t call me late for dinner.

The word pozole comes from Nahuatl which is the language of the Aztecs and the Toltecs. It is still widely spoken in Central and Southern Mexico, so to honor that lineage, I prefer to call it pozole.

Quick and Easy Pozole Hack

Are you looking for a quick way to feed your family a healthy and delicious meal that will make them proud of their roots, and their panzas happy? This easy-to-make recipe is for you! Add the fresh garnish of shredded cabbage or lettuce, sliced radishes, cilantro and green onion and make it a balanced meal. Chop up a few cubes of avocado to make it even more nutritious. Get your protein, whole grains, veggies and good fat ¡AQUI! All in one amazing bowl!

Pozole is the classic celebratory dish for the holidays. It smells of Christmas Eve and a piñon fire, of walking down a lane lit up by luminarias or farolitos. But don’t wait for Christmas to make this tasty dish. Add it to your go-to meals and whip it up faster than you can say Betty Crocker!

Change it Up!

There are several ways to make pozole and this one is for the Super Mujer on-the-go. Some pozole connoisseurs would take issue with us using canned hominy, and I get it. If you have the time, buy the nixtamal (that is the Nahuatl word for hominy), dry or frozen, and soak it or cook it for a longer period of time…This adds time to the process but well worth it. Nixtamal is much tastier when you use the dried or frozen variety. But if you’re busy, and we know you are, the canned  hominy “se defiende.” It holds up! And once it’s cooked up with the chicken and the chiles, and you inhale the aroma, it will take you home. Try it and let us know how it goes!

For a New Mexican twist on the Lazy Sari Pozole, replace the poblano and Anaheim with ½ cup of good quality New Mexican red chile powder. Bueno has a great powdered chile! You can pick it up at any store in New Mexico, but there are other sources of red chile that you can find in other parts of the southwest and Califas.

We could write a book on pozole, Comadre, but try this one on a chilly evening with your familia and kick-off a lovely holiday season!

¡Buen Provecho!

¡Hola, Guapa!, Edición No. 4: Reflection, Healthy Body, Spanish

¿Debo bajar de peso?

shared

¿Debo bajar de peso?

¿Cuántas veces te has hecho esta pregunta? En De Las Mías, nos gustaría que reformularas la pregunta y que te preguntaras:  “¿Debería cuidarme mejor?” Si aún no lo has hecho, lee mi historia, Sobre todo delgada. Esta es una historia personal sobre lo que puede pasar cuando te dedicas a ser, “Sobre todo delgada”.

¿Cómo hemos llegado hasta aquí?

Tal vez tu médico te ha dicho que necesitas bajar de peso para salir de la zona de peligro.  (Diabetes, enfermedades cardíacas, presión arterial alta, algunos tipos de cáncer) Tal vez ya tienes prediabetes. Tal vez tu mamá y tu abuela ya tienen diabetes y tú no la quieres. Tal vez tu novio hace comentarios sobre el cuerpazo de otra mujer y ella pesa 30 libras menos que tú. Tal vez tus jeans son demasiado ajustados y no te sientes bien en ellos. Tal vez quieres parecerte a la J. Lo Tal vez miraste tu IMC.  (BMI en inglés.)

Logrando un peso más saludable y natural

Hay muchas razones, y algunas de ellas son buenas razones, por las que es importante llegar a un peso más saludable y natural, pero etiquetarte a tí misma, comparar tu cuerpo con el de las demás y seguir una dieta de privación loca no te va a llevar allí. Esa es una de las razones por las que estamos abandonando el uso del IMC como una medida de peso saludable.

De Las Mías dejamos de usar el IMC – BMI para evaluar tu peso  

Tradicionalmente, el IMC   – BMI en inglés – se desarrolló como una forma de evaluar si alguiennecesitaba bajar de peso. Por más de 100 años se ha utilizado como una forma de ayudar a evaluar si las personas están en la categoría de “peso saludable”.   El índice de IMC es simplemente un número basado en tu peso y tu altura.   Durante más de 100 años, la premisa general del IMC ha sido que cuanto más alto es tu IMC, más gordura tienes en tu cuerpo. Pero a medida que ha pasado el tiempo, los científicos se han dado cuenta de que el IMC en realidad no mide el porcentaje de grasa, músculo o hueso en el cuerpo. Un artículo reciente en el New York Times hace un gran trabajo al explicar cómo se ha utilizado el IMC en el pasado y cómo puede ser útil o perjudicial. Por ejemplo, afirma que las medidas de IMC a veces son útiles en la investigación de la salud del peso.   Y, de hecho, nosotras hemos utlizados medidas de IMC en nuestra propiainvestigación patrocinada por el Instituto Nacional de Salud – NIH. Usamos esa medida para observar los datos relacionados con la salud del peso y la construcción de hábitos saludables.

Un cambio importante

A través de nuestro jornada en ayudar a las latinas a vivir una vida más saludable, hemos llegado a reconocer  que tan inútil pueden ser las etiquetas de IMC para ayudar a las mujeres a ser más saludables.  Así que de hecho, hemos decidido no usar el IMC como una herramienta para evaluar si las mujeres tienen un peso saludable. En De Las Mías creemos que si fomentamos el amor propio y practicamos el autocuidado llegaremos a una vida más sana y equilibrada. Creemos que con el tiempo estos cambios conducirán un peso más saludable y natural para nuestros cuerpos únicos y hermosos. Te animamos a que te cuides mejor y desarrolles hábitos saludables.  Con el tiempo esta es la forma más segura de llegar a un lugar más saludable. Cada vez más investigaciones han demostrado la efectividad de este enfoque. Felizmente no estamos solas con esta filosofía. Nos encanta el trabajo de la Dra. Linda Bacon, autora de Health at Any Size. Su trabajo innovador en el campo de la salud del peso está muy bien alineado con el nuestro.  Bacon y sus colegas han llevado a cabo varios proyectos de investigación bien diseñados que llegan a esta misma conclusión: si deseas alcanzar un peso saludable y natural, tu mejor opción es centrarte en aceptarte a ti misma y en dedicarte a cuidarte mejor. El trabajo de la Dra. Bacon, al igual que el trabajo de De Las Mías, es sacarte de la “mentalidad de pérdida de peso” y llevarte a la “mentalidad de buscar la salud y la felicidad”.  (1)

Con esa filosofía en mente desarrollamos las Herramientas De Las Mías para una Vida Saludable

Te invitamos a explorar la App de De Las Mías para obtener excelentes herramientas para aprender a cuidarte mejor y llevar una vida saludable. Una de las herramientas recomendadas para una alimentación saludable es nuestro Plan de comer saludable.

¿Qué es un Plan de comer saludable?

Cuando quieres que algo suceda, y quieres que dure, necesitas un plan. Comer saludablemente no es excepción. ¡Tenemos unos cuantos consejos fabulosos de la madrina Malena, nuestra nutrióloga! Ella nos dice que un Plan de comer saludable es lo que nos dará los nutrientes que necesitamos para llevar una vida sana y saludable. Haz clic aquí para ver el Plan Saludable de la madrina Malena. Como latinas, sabemos que la no sólo alimenta nuestro cuerpo, sino que también nuestro espíritu. Tenemos una gran colección de platillos mexicanos saludables de la cocina de la madrina Lori. Lori y Malena son nuestro dúo dinámico- las llamaremos ¡Las Madrinas en La Cocina! Vas a adorar preparar y disfrutar estos alimentos deliciosos, nutritivos y de afirmantes de nuestra cultura.

¿Actividad física?

¡Si! El Instituto Nacional de Salud – NIH – en los EEUUS recomienda hacer actividad moderada a vigorosa por lo menos 30 minutos al día, cinco días por semana. Moderado quiere decir: Caminar, andar en bicicleta a menos de 10 millas por hora, trabajar en el jardín, bailar, hacer aeróbicos en el agua, o jugar en el parque con tus hijos o nietos. Vigoroso quiere decir: Correr o trotar, caminar rápido, andar en bicicleta rápido, hacer trabajo pesado en el jardín, nadar con más fuerza en la alberca o hacer deportes como basquetbol o fútbol. En De Las Mías, ¡queremos que AMES A TU CUERPO! ¡Muévelo! ¡Báilalo! Camínalo, paséalo en bicicleta. ¡Corre! Haz un jardín! Y por favor, siéntete orgullosa de él. ¡Deja de comparar tu cuerpos con el de las demás. Muévete tanto como puedas, por lo menos cinco días a la semana por 30 minutos al día y concédete un gran ¡Eso! Así, ¿cuál es la mejor forma de llegar a un peso sano y natural? Poco a Poco. Sigue un plan saludable de alimentación que sea disfrutable y delicioso. Mueve tu cuerpo en una forma que afirme el amor que tienes por ti y tu deseo de ser saludable y fuerte. El camino a una vida sana y saludable de De Las Mías es una forma divertida, saludable y afirmante.  Tenemos todo lo que necesitas para tu jornada. ¡Acompáñanos! ¡Únete a De Las Mías hoy mismo! ¡Unidas por una vida saludable!

Healthy Mexican Food

New Mexico Green Chile Stew

manton

New Mexican Green Chile Stew is Queen! La Reina de los Estofados! You might be picking up on a little bias on my part. And that is due to the fact that New Mexico is my home. Furthermore, while I am admitting my biases, I will tell you that there’s no better green chile than New Mexico Hatch Green Chile. Punto.

If you are lucky enough to live in New Mexico, you know what I’m talking about when I tell you that it’s GREEN CHILE SEASON!  And the air is full of green chile aroma. There’s something about a crisp autumn day when the sun is shining but the air is cool, and you’re walking down the street and you smell green chile roasting. If you haven’t experienced this, it’s worth you going out and buying some fresh green chile, hopefully from New Mexico, and firing up the backyard grill. Your neighbors will thank you for enriching their senses and you’ll have the start of the best stew in your healthy recipe box.

So here is our very good and easy-to-follow recipe for New Mexican Green Chile Stew! The hardest part of this recipe is roasting the chiles, and if you have never done that before, it might take a few tries. But let me tell you, it’s worth it. Just give it a try and wear gloves. Another thing, if you are a little lazy, or in a hurry, you can give yourself permission to get frozen Hatch Green Chile from your grocer. And Trader Joe’s has Hatch Green Chile sometimes in the frozen section. Safeway has it in Portland, and any good grocer worth her salt has it in New Mexico and Arizona! And I don’t know about the rest of Texas, but I have found green chile in El Paso! So all this to say, that you are a busy woman, and who am I to judge? If you want to take a short cut, ¡Andale!  Go ahead and buy it in a jar or a can. (Ni Modo!) You can also use Anaheim, and we won’t hold it against you, although then you’re really making Anaheim Green Chile Stew. It’s still good. No worries! Use more! Now, if you are a real New Mexican, you might take offense with us using tomatoes. But I first learned how to make New Mexico Green Chile Stew from the Pink Adobe Cookbook, and Rosalea used tomatoes so I gave myself permission to do that. Finally, this stew is great on a cold evening, and shared with the people you love. It will please the panza and soothe the soul.

¡Qué viva Nuevo México!

English, Healthy Mexican Food, Recipes

New Mexico Green Chile Stew

shared

New Mexican Green Chile Stew is Queen! La Reina de los Estofados! You might be picking up on a little bias on my part. And that is due to the fact that New Mexico is my home. Furthermore, while I am admitting my biases, I will tell you that there’s no better green chile than New Mexico Hatch Green Chile. Punto.

If you are lucky enough to live in New Mexico, you know what I’m talking about when I tell you that it’s GREEN CHILE SEASON!  And the air is full of green chile aroma. There’s something about a crisp autumn day when the sun is shining but the air is cool, and you’re walking down the street and you smell green chile roasting. If you haven’t experienced this, it’s worth you going out and buying some fresh green chile, hopefully from New Mexico, and firing up the backyard grill. Your neighbors will thank you for enriching their senses and you’ll have the start of the best stew in your healthy recipe box.

So here is our very good and easy-to-follow recipe for New Mexican Green Chile Stew! The hardest part of this recipe is roasting the chiles, and if you have never done that before, it might take a few tries. But let me tell you, it’s worth it. Just give it a try and wear gloves. Another thing, if you are a little lazy, or in a hurry, you can give yourself permission to get frozen Hatch Green Chile from your grocer. And Trader Joe’s has Hatch Green Chile sometimes in the frozen section. Safeway has it in Portland, and any good grocer worth her salt has it in New Mexico and Arizona! And I don’t know about the rest of Texas, but I have found green chile in El Paso! So all this to say, that you are a busy woman, and who am I to judge? If you want to take a short cut, ¡Andale!  Go ahead and buy it in a jar or a can. (Ni Modo!) You can also use Anaheim, and we won’t hold it against you, although then you’re really making Anaheim Green Chile Stew. It’s still good. No worries! Use more! Now, if you are a real New Mexican, you might take offense with us using tomatoes. But I first learned how to make New Mexico Green Chile Stew from the Pink Adobe Cookbook, and Rosalea used tomatoes so I gave myself permission to do that. Finally, this stew is great on a cold evening, and shared with the people you love. It will please the panza and soothe the soul.

¡Qué viva Nuevo México!

Healthy Mexican Food

Cucumber and Jícama Salad

manton

Cucumber and Jícama Salad: A Delicious Way to Eat Your Veggies

At De Las Mías, we pride ourselves in bringing you the most delicious and simple ways of preparing and serving healthy Mexican foods! If you’ve been to Mexico, no doubt you came across the food carretas selling sliced jícama with lime and chilito. And have you seen the cucumber served on a stick like a popsicle with what else but ¡chilito! a dash of salt and juicy lime. Almost anywhere you go in Mexico, you will see merchants selling fruits and vegetables. Yet, many of us have gotten away from these delicias. In the USA, we just don’t eat enough fruits and vegetables! Find cucumber and jícama at your local market.  Buy jícama already peeled and chopped if you want a short cut!

Jícama is rich in fiber

The jícama is known in some circles as the Mexican Potato. Who knew? And because the jícama is so rich in fiber, it is a very healthy carb! For that reason, this combination of green refreshing cucumber with the crunchy sensation of the jícama is simply an irresistible combo. Simple salads, or chunky salsas like this one are a great way to get into the habit of eating more veggies! Refreshing, quick and easy-to-make, this dish goes well with everything. Use it to top your taquitos and tostadas, or as a side dish. Pair it with carnitas, roasted chicken or fish. It also makes a great mid-afternoon snack. Add as much chilito as your heart desires, or go easy on it for the kiddos. Enjoy this tasty, spicy, crunchy treat and satisfy yourself on a culinary and cultural level ¡Provecho, Comadres!

Healthy Mexican Food

Corn Salsa

manton

Corn salsa with nectarines?  Really?  Yes, and it is delicious.  I have made this salsa for pot lucks and also made it the night before of an overbooked day, because there is nothing like getting home hungry and tired and finding something healthy and delicious.  At De Las Mías we are all about adopting new and healthy habits. One of the ways we can add healthy habits is to change our environment.  When I came across an article on stacking up those healthy habits, I chose getting to those 3 veggies a day. As a result, I went on a mission to keep ready-to-eat veggies in the refri.  If I come home tired after a busy afternoon, and I see deliciousness waiting for me, I feel like a Super Mujer.  That is one less handful of fritos, doritos or chicharrones!  Roasting the corn ahead of time gives it a nice charred flavor and I highly recommend that you do that, but if you want to opt for a short cut, just sauté some frozen corn and try it that way.  Also, if you haven’t tried canned chipotle, go now and get yourself some.  This smoky jalapeño knows how to kick it up a notch.  Use sparingly until you can’t live without it.  (Hint:  I put it into the olive oil I drizzle on my popcorn!) This corn salsa is particularly tasty on a hot summer evening.  I must admit that I triple or quadruple the recipe because it goes fast.  I love it with a tall glass of my favorite jugo verde – La  Diosa Verde –  one of the green juices you can find at De Las Mías. It also goes super great with Tacos and it is just lovely as a topping for black bean tostadas.  Try it on Meatless Monday!

Healthy Mexican Food

Watermelon Salad with Almonds, Tangy and Delicious

manton

There is nothing like fresh watermelon to liven up your salad!  This quick and refreshing watermelon and almond salad is great by itself as a late afternoon snack, or paired with chicken, beef or pork. The tangy lime and chilito dressing gives it a nice satisfying punch. Keep it in mind for Meatless Mondays and serve it with a cheese quesadilla or black bean tostadas.

We love the almonds for a nice crunch, and a dash of plant-based protein, but if you don’t have almonds in your pantry, it works very well without the nuts.  I didn’t have almonds the other day for my book group potluck, and it was still delicious!  I kept it to 3 ingredients: the watermelon, the cilantro and the queso fresco.  The dressing with the lime, olive oil, a little salt and chilito was a huge hit.

This beautiful red, green and white salad is a great way to feed your daily fruit and veggie habit!

Comadre Gracie packs it for lunch and keeps it chilled in the office fridge.  Just make sure you put a post-it on it with your name or else it might disappear!

Makes 6 cups. 1 serving = 1 cup.

Healthy Mexican Food

Nopalito Salsa

manton

Nopalito Salsa – Prickly Pear Cactus Salsa: Healthy, Tangy and Delicious

Did you say nopalito salsa? Cactus salsa?  Yes, amiga, that’s what I said!  Okay, first let’s dispel the stereotype that all Latinos eat cactus.  They don’t.  (You saw it here first!) Nopalitos are of the prickly pear variety, and they are healthy and delicious, and many Mexicans and Mexican Americans, but not all, eat them.  Case in point: I once brought a platter of nopalitos con chile to a picnic pot luck in Northern New Mexico and not one person ate them.  The hostess was kind enough to dip her spoon and take a bite and say something, like, “Tangy,”  but that was about it.  And nopalitos are tangy, and are made tangier with a squeeze of lemon or lime, but they are an acquired taste and not universally eaten by all Latinos.

But if you’ve had them and like them, try this simple and delicious salsa.  And if you haven’t had them, try them! Start with this simple, tangy and delicious salsa. Serve it with corn chips! YUM! Or make yourself a  little soft shell taco with a nice warm corn tortilla. DOUBLE YUM! It is also wonderful as a side dish!

This recipe is “seria.”  I say that because it was developed by Lori, La Madrina en la Cocina and she prepared the nopalitos from scratch.  You can find fresh-cut nopalitos already prepared and free of thorns at Mexican grocery stores.  So you could just buy them all ready to go.   But if you’re little lazy, or busy, or both, buy them in a  jar.  It’s okay not to be so Betty Crocker.  Just rinse them before you chop them up for the salsa.  Malena, our mera mera nutritionist would tell you, rinsing gets rid of some of the sodium, and that’s a good thing.

We made this nopalito salsa for our end-of-study party in Albuquerque and it was a big hit!  Try them today and feed them to your kids.  They can go to school and brag about eating cactus!

Healthy Mexican Food

Avocado Mojito Smoothie

manton

Avocado Mojito Smoothie

This seemingly random combination of ingredients actually works to make a delicious and nutritious pick-me-up! If you like melon and you like avocado, you will love this licuado.  The coconut water, lime juice and mint give it a mojito vibe. This smoothie is a great way to get your healthy fat in from the avocado, as well as boosting your new habit of having more fruits and veggies every day.

Treat it as a satisfying elixir after-work or after-work-out!

We love this avocado smoothie because it’s great for breakfast too!  You can also turn it into a mid-day  meal by pairing it with protein.  It goes  nicely with a tuna salad, or tuna tacos, or you can keep it simple by making yourself a fresh ensaladilla with lettuce, tomato, and purple onion, dressed with a light olive oil vinaigrette.  With the olive oil and the avocado you’ve got your healthy fats covered.  And with a crisp, fresh salad with a little protein you are well on your way to treating your body right, Comadres!

Getting into the habit of adding healthy smoothies like this to your day will make it that much easier to live a healthier and satisfying life. Look for other De Las Mías smoothies and licuados in our La Cocina section and enjoy!

¡Andale!  You deserve to take care of yourself!

¡Buen Provecho!

Healthy Mexican Food

Black Bean Tostada with Mexican Squash

manton

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!