In The Community
Quinoa: The Mother Grain
Photo by Dan Dennis on UnsplashQuinoa isn’t just a trendy grain for salads—it’s been fueling people for over 5,000 years! The Incas believed it was so valuable they called it “Mother Grain,” thinking it gave their warriors extra strength. And they weren’t wrong. Quinoa is packed with protein—making it a complete protein source just like meat or eggs—so it’s perfect for building muscle. Plus, it’s loaded with fiber, nearly double that of most grains, helping with digestion and keeping you full longer. To use it more in your diet, substitute rice with quinoa in your favorite dishes, toss it into salads, or even try it as a breakfast porridge.
Açaí: The Amazonian Antioxidant
Photo by Christian Alemu
Açaí berries aren’t only delicious, they’re also great for your health. Hailing from the Amazon, these berries are overflowing with antioxidants, even more than other berries like blueberries or strawberries. They’re also rich in amino acids, vitamins, and minerals that help keep your skin glowing and your immune system strong. Blend açaí powder into smoothies, sprinkle it on your yogurt, or whip up an acai bowl topped with fresh fruit and granola!
Chia Seeds: The Mayan Energy Booster
Photo by Delphine Hourlay
Chia seeds might be tiny, but they pack a powerful punch! The Mayans and Aztecs knew this and used these seeds to keep their energy up during long journeys. Just one ounce of chia seeds has 10 grams of fiber—great for your heart—and they’re also loaded with omega-3 fatty acids, which are essential for brain health. There’s a lot you can do with chia seeds. For example, you can sprinkle them on your salads, mix them into smoothies, or make a chia pudding for a tasty, nutrient-packed treat.
Cacao: The Purest Chocolate Treat
Photo by Rodrigo Flores on UnsplashBefore you reach for a chocolate bar, consider its raw form—cacao. The Mayas were the first to figure out how to ferment cacao, turning it into a treasured commodity. Unlike processed chocolate, raw cacao is rich in flavonoids, which are antioxidants that help reduce inflammation and protect your heart. Plus, it’s a natural mood booster! Add cacao powder to smoothies, use it to bake healthy treats, or sprinkle cacao nibs on your breakfast bowls.
Camu Camu: The Vitamin C Powerhouse
Photo by form PxHere
Camu camu is a tiny fruit with a big reputation. This Amazonian berry has 60 times more vitamin C than an orange! It's known for boosting your immune system, supporting your nervous system, and even helping with mood and energy levels. Talk about a little fruit with a big attitude! You can add camu camu powder to your smoothies or oatmeal for a tart, vitamin-packed kick.
Lucuma: The Gold of the Incas
Photo from Wikimedia Commons
Lucuma is often called the "Gold of the Incas," and it’s easy to see why. This sweet, soft fruit is loaded with beta-carotene, an antioxidant that helps prevent cancer and slows down aging. It also has iron and vitamin B3, which are great for energy levels and mental health. Use lucuma powder as a natural sweetener in smoothies, desserts, or in your morning coffee for a caramel-like flavor!
Avocados: The Green Gold
Photo by engin akyurt on UnsplashAvocados have been part of the Latino diet for thousands of years, and for good reason! They’re packed with heart-healthy monounsaturated fats and loaded with vitamins and minerals. Plus, they’re super versatile—whether you're spreading them on toast, mixing them into a salad, or blending them into a smoothie, avocados are always a good idea. Did you know that the Aztecs believed avocados were an aphrodisiac because of their creamy texture and shape? There’s a fun fact for you!
Chayote: The Low-Cal Wonder
Photo by XinYing Lin on UnsplashThis green, squash-like vegetable might not be a regular on your plate yet, but it should be! Chayote is super low in calories, fat-free, and cholesterol-free. It’s a great source of potassium and vitamins, and it’s so versatile—you can eat it raw or cooked, in soups, salads, or even stuffed. Try slicing chayote into salads for a fresh, crunchy addition, or cook it into a flavorful stew.
Nopales: Prickly But Nutrient-Packed
Photo by Diego Lozano on UnsplashNopales, or cactus paddles, might look intimidating with their thorny exterior, but inside they’re full of nutrients. They’re great for digestion, regulating blood sugar levels, and reducing inflammation. Plus, they add a unique, tangy flavor to your dishes. Grill or sauté nopales and add them to tacos, salads, or scrambled eggs for a healthy twist.
Amaranth: An Ancient Grain
Photo by Théotim THORON on UnsplashAmaranth has been around for over 8,000 years, and it’s not going anywhere. This pseudocereal is high in protein, fiber, and essential minerals like magnesium and iron. It’s also gluten-free, making it a great option for those with sensitivities. Pop amaranth like popcorn for a crunchy snack, or use it in place of oats for a hearty breakfast bowl.
Spirulina: The Aztec Superfood
Photo by Supliful - Supplements On Demand on UnsplashSpirulina isn’t just a trend; it’s a superfood that the Aztecs relied on centuries ago. This blue-green algae is packed with antioxidants and has strong anti-inflammatory properties. It’s known for boosting your immune system, reducing blood pressure, and even helping fight off cancer. You can add spirulina powder to your smoothies or juices, or even sprinkle it on your yogurt.
Tomatillos: The Little Green Tomatoes
Photo by Zoe Schaeffer on UnsplashTomatillos are like the tart, green cousins of tomatoes, and they’re packed with vitamins A, C, and K. These little fruits are perfect for adding a tangy kick to your meals, and they’re great for your immune system and skin health. You can roast or boil tomatillos to make salsa verde or slice them raw for a zesty addition to salads.
Beans: The Fiber-Rich Staple
Photo by Mikey Frost on UnsplashBeans have been a staple in Latino diets for centuries, and they’re not just filling—they’re super healthy. Black beans, in particular, are a great source of protein and fiber, which help keep your digestive system running smoothly and your heart healthy. Use beans in soups, stews, or as a side dish, or try refried beans as a delicious topping for your favorite Mexican dishes.
Aloe Vera: The Ancient Healer
Photo by David Docil on UnsplashAloe vera isn’t just for soothing sunburns—it’s also a superfood! Aloe vera juice is great for digestion and detoxification, while the gel can be used topically for its healing properties. This plant has been used in traditional medicine for thousands of years and is still just as powerful today. Add aloe vera juice to your smoothies or water for a refreshing drink, or apply the gel directly to your skin for a natural moisturizer.
So, there you have it—14 Latino superfoods that aren’t just trendy; they’re tried-and-true staples that our ancestors have been enjoying for centuries!
Peel garlic by shaking it in a jar
Photo by Matthew Pilachowski on UnsplashPeeling garlic can be the most annoying thing in the world, but the alternative of cooking without garlic is too sad to even consider. Instead of wrestling with each garlic clove, here’s a hack that will make it easier than ever: put your garlic cloves in a jar, seal it, and shake it furiously. The skins will magically come off! This is something that many restaurant cooks do because it takes no time at all. Another thing you could do is pour your garlic cloves into a pot of boiling water, stir them a bit, and then drop them in cold water. This softens the skins so you can peel them right off.
Dental floss to cut cheese or baked goods
Photo by Theme Photos on UnsplashHave you ever tried slicing soft, creamy foods like cheesecake or goat cheese with a knife, only to end up with a squished mess? Enter dental floss. Turns out it’s perfect for making clean, smooth cuts without dragging through the food. You just need some plain, waxed dental floss (skip the minty kind) and use it to slice through your food. Loop the floss around what you want to slice and pull it tight. This technique works wonders for baked goods like cinnamon rolls too, giving you neat slices without flattening them.
Use deli lids to cut multiple round items at once
Photo by Thomas Martinsen on UnsplashCutting cherry tomatoes, olives, grapes, etc., one by one can be a time-consuming task. Good thing there’s a clever little hack to speed up the process and you just need deli lids. Place one lid on your work surface, right side up, then add a layer of the items you need to cut. Place another lid on top, inverted, and press down slightly to hold everything in place. Slide your knife horizontally between the lids, and you’ll have perfectly halved items in no time. This hack will come in handy when meal-prepping or making salads!
Freeze individual portions in ice cube trays
Photo by Ron Lach
If you’ve ever opened a whole jar or can of sauce only to use a spoonful and wonder what to do with the rest, this hack is for you. It works for any ingredient that you use in small quantities, like pesto, minced garlic, and more. You just need an ice cube tray that you’ll only use to spoon whatever leftover sauces or ingredients you don’t want to waste. Once the cubes are frozen, you can pop them out and store them in labeled bags in the freezer. It will make cooking a lot easier and reduce waste!
Freeze ginger to make it easier to grate
a close up of a bunch of ginger rootsPhoto by Dean David on UnsplashGinger is a flavorful addition to many dishes, but peeling and grating it can be a hassle. Frozen ginger grates more easily than fresh, and you don't even need to peel it, so just pop it in the freezer. Another great thing about this hack is that it will keep ginger fresh for longer. This hack is a game-changer for anyone who loves cooking with ginger.
Use a larger eggshell to remove eggshell fragments
Photo by Estudio Gourmet on UnsplashWe've all been there: cracking an egg only to have a tiny piece of shell fall into the bowl. Instead of fishing around with your fingers, use a larger piece of the eggshell to scoop it out. The eggshell acts like a magnet, attracting the smaller fragments and making them super easy to remove. It’s a quick and effective solution!
Peel your kiwis with a spoon
Photo by Tom Paolini on UnsplashPeeling a kiwi can get messy pretty quickly, but not with this hack. First, cut off both ends of the kiwi. Then, slide a spoon under the skin and run it around the fruit, keeping the spoon as close to the skin as possible. The skin will come off effortlessly, leaving you with a perfectly peeled kiwi. This method is quick and easy, but more importantly, you won’t waste any kiwi in the process.
Get pomegranate seeds easily
Photo by Mustafa Bashari on UnsplashPomegranates are delicious but can be a pain to deseed. Make the process easier with this simple trick: cut the pomegranate in half, hold it over a bowl, and whack the back with a wooden spoon. The seeds will pop out easily, saving you time and effort. It’s also a lot less messy than doing it with your hands and you’ll be able to enjoy sweet and juicy pomegranate seeds in no time.
Portion your muffin batter more evenly
Photo by Maury Page on UnsplashScooping muffin batter can be messy and inconsistent, but an ice cream scoop with a trigger release can make the job easier. Use the scoop to evenly portion the batter into muffin tins. The trigger release ensures the batter drops cleanly into the cups, giving you uniform muffins every time. If you want your muffins to look good and get as many muffins as possible out of the batch, this hack will do the trick.
Keep potatoes from browning
Photo by Gilberto Olimpio on UnsplashIf you want to peel potatoes in advance but you don’t want them to turn brown, you just have to cover them with cold water. This simple trick keeps the potatoes fresh until you're ready to cook, making it perfect for meal prep or cooking the next day. Just peel and chop the potatoes, cover them with cold water, and store them in the fridge. When you’re ready to cook, simply drain and start making your dish.
There you have it! These internet cooking hacks are tried and true, so give them a try and see how much time you save. Happy cooking!
You’re experiencing weight gain
Photo by i yunmai on UnsplashIf you see that the scale is creeping up despite your best efforts, ultra-processed foods could be the issue. They’re calorie-dense but lack the good stuff like fiber that helps keep you full. In other words, ultra-processed foods are designed for overconsumption because they don’t make you feel satiated. That’s why a serving can easily turn into multiple servings without you even noticing, hence the weight gain.
You’re always thirsty
Photo by Daniele La Rosa Messina on UnsplashEver feel like you can’t fully quench your thirst? It could be because you’re eating too much ultra-processed food. Those foods have a lot of sodium in them, which can lead to constant dehydration. Too much salt can also make your body retain water, which contributes to that feeling of being parched.
You experience headaches often
Photo by Daniele La Rosa Messina on UnsplashIf you're getting headaches more often, your diet might be to blame. For example, some processed meats contain nitrites, which can trigger what's known as "hot dog headaches." Pay attention to when your headaches happen and assess if your food choices may have something to do with it.
You often feel bloated
Bloating is another pesky side effect of relying too much on ultra-processed and processed foods. As mentioned above, these foods are often packed with sodium and they make your body retain water, leading to bloating. Also, sugary snacks and drinks can also make you feel bloated and gassy, especially if you’re drinking a lot of soda.
Your skin isn’t doing well
Photo by Barbara Krysztofiak on UnsplashIf your skin's acting up, your diet might be the reason. High-glycemic foods, like chips and sugary drinks, raise your blood sugar quickly, which can lead to acne. While there may be other causes, the kind of food you eat will affect the way your skin looks and how healthy it is. Make sure your diet supports your skincare goals and actually helps treat whatever skin conditions you may have instead of making them worse.
Your blood sugar is quite high
Photo by isens usa on UnsplashUltra-processed foods can make your blood sugar spike, which increases your risk of diabetes. Keeping your blood sugar in check and healthy is key, so make sure you have plenty of whole foods in your diet. This doesn’t mean you can’t enjoy a sweet snack here and there or satisfy your sweet tooth! It just means you need to be balanced and it’s also a good idea to find healthier alternatives to your favorite sweets and treats.
Your blood pressure is also high
Photo by Elianna Gill on UnsplashIf your blood pressure is also high, that could also be linked to ultra-processed foods. Having a balanced diet rich in fruits, veggies, and whole grains is key to maintaining healthy blood pressure levels. That’s particularly important after a certain age and if there’s a history of blood pressure issues in your family, which can increase the risk for you.
You feel tired all the time
Photo by Debashis RC Biswas on UnsplashFeeling exhausted even after a good night's sleep? Your diet might be at fault if there’s too much ultra-processed food in it. These kinds of foods can make you feel constantly tired no matter what you do. If you swap them with whole foods, you will start enjoying higher and more stable energy levels, so give it a try.
Your sleep quality is awful
Photo by Kinga Howard on UnsplashIf you struggle to fall asleep and stay asleep, ultra-processed foods could be to blame. They can affect your ability to reach deep sleep, which is when you get your rest. Not getting enough sleep can affect your quality of life in many different ways. For one, you won’t have the energy to do much. It will also affect your mood, cognitive function, and more. Cutting back on ultra-processed food, especially junk food, can have a positive effect on your sleep quality.
You’re always hungry
Photo by Dushawn Jovic on UnsplashLast but not least, if you feel like you’re never really full, it could be because you’re not eating good-quality food. If your diet is mostly ultra-processed or processed food, you won’t feel satisfied by anything. That means you’ll end up eating more than you need and you will still crave more. Ultra-processed foods are designed for that, so they can mess up your eating habits. Adopting a healthier diet with more whole foods and protein is what will help you stay full for longer and overall improve your well-being!
