Most Americans associate Mexican food with gobs of cheese and sour cream on top of a deep-fried, meat-filled tortilla served with lard-laden refried beans. Well, let's take a look at how we can celebrate May 5th in a more health-conscious and equally delicious way. Also keep in mind that traditional Mexican food often incorporates fresh fish with flavorful veggies and rice, so there are still healthy options available if you eat out.
- Bring on the guacamole! Avocados are a great source of healthy fats and contain other nutrients which make this a tasty snack or condiment to enjoy year-round.
- Beans are high in fiber, and a good source of protein and iron. If you're eating out, you may want to ask for black beans in place of refried beans (since refried beans are often high in saturated fat due to added lard). At home, try soaking your own dried beans overnight before cooking, or look for reduced sodium canned black beans which are now offered by Bush's and Goya. If you love refried beans, you can smash your own, or try the lowfat or vegetarian canned varieties.
- Salsa! Tomatoes are a great source of Vitamin C, Vitamin A and Lycopene. Try fresh salsa purchased in the refrigerator section of your grocery store, or try this simple recipe. You can also mix 1 cup fresh salsa with 1/2 cup rinsed & drained black beans to enjoy as a side dish or with some whole grain tortilla chips.
- Substitute plain Greek yogurt in place of sour cream (Chobani, Oikos, and now even Dannon and Yoplait make plain Greek yogurt). The taste is similar but the plain Greek yogurt has less fat and significantly more protein and calcium than sour cream.
- Marinate and grill lean meats such as pork tenderloin, chicken breast, 90% or higher lean beef, shrimp or fish (salmon is highest in Omega-3's) to enjoy in soft tacos. You can use flour, corn, or whole wheat tortillas depending on your preference.
- Don't forget the fruit! Be creative and make your own mango chutney to top your grilled fish, or chop a variety of fruits (mango, pineapple, kiwi, strawberries, etc.) to make your own fruit salsa dessert. Serve with tortilla triangles baked in a 350 degree oven for 8-10 minutes (sprinkled with a little cinnamon & sugar before baking). If you feel more comfortable following a detailed recipe, click here for one to try.
- Don't forget the alcohol - but remember moderation! Several studies have shown that moderate alcohol consumption for a healthy adult may be beneficial and contain heart protective properties. But what is moderation?? For men, no more than 2 alcoholic beverages per day and for women, no more than 1 alcoholic beverage per day. And what's the serving size for one of those beverages? One beverage = a 12 oz beer, a 5 oz glass of wine, or 1.5 oz of 80-proof distilled spirits such as gin, whiskey, etc. So bring on the Sangria and get in a fruit serving while you're at it!
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This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.
