In The Community
Arepas
Photo by jumbledpie on Flikr
Arepas are a versatile staple in Venezuelan and Colombian cuisine. Made from ground maize dough or precooked corn flour, these golden cakes can be grilled, baked, or fried, and stuffed with a variety of fillings. When you bake or grill them instead of frying, they become a low-fat, fiber-rich option that’s easy on the heart. The fiber content in corn can help lower cholesterol levels, which is key to maintaining a healthy heart.
Tip: Go for healthier fillings like lean chicken breast, black beans, and avocado. Avocados provide heart-healthy monounsaturated fats, while black beans offer fiber and protein. And, remember, baking or grilling your arepas will keep them light and heart-friendly.
Tacos
Photo by Lucas Swinden on UnsplashWho doesn’t love a good taco? Instead of the usual fried fish tacos, why not try grilling your fish instead? Grilled fish, especially fatty fish like salmon or mackerel, is loaded with omega-3 fatty acids, which are great for your heart. Omega-3s help reduce inflammation and lower the risk of heart disease.
Tip: Skip the sour cream and heavy cheese. Instead, top your tacos with fresh salsa, avocado slices, and a sprinkle of cilantro. The healthy fats in avocado will add creaminess without the guilt, and the salsa adds a zesty kick that’s packed with antioxidants.
Black Bean Soup
Photo from Wikimedia Commons
Beans are a staple in many Latino kitchens, and for good reason. Black beans, in particular, are a fantastic source of fiber, which helps lower cholesterol levels and keeps your heart happy. A hearty black bean soup is not only comforting but also a great way to nourish your body with plant-based protein and complex carbs.
Tip: Use low-sodium broth or make your own to control the salt content. Add in lots of veggies like tomatoes, bell peppers, and onions for extra nutrients. And don’t forget to season with heart-healthy spices like cumin, oregano, and a pinch of cayenne for a bit of heat!
Quinoa
Photo by Sonny Mauricio on UnsplashQuinoa might not be a traditional ingredient, but it’s one of the Incas’ favorite grains, so it does have a space in Latino cuisine. This ancient grain is a complete protein, meaning it contains all nine essential amino acids your body needs. It’s also rich in fiber and magnesium, which helps regulate blood pressure.
Tip: Toss your cooked quinoa with grilled vegetables like zucchini, bell peppers, and tomatoes. Drizzle with a little olive oil and lime juice, and sprinkle some fresh herbs like cilantro or parsley. This dish is light, refreshing, and perfect for keeping your heart in check.
Pupusas
Photo by Daniel Lloyd Blunk-Fernández on UnsplashPupusas are a popular dish in El Salvador, but they can sometimes be on the heavy side. By making a few simple changes, you can enjoy this dish without compromising your health. Instead of stuffing your pupusas with cheese and chicharrón, opt for a filling of lean chicken breast, black beans, and veggies.
Tip: Bake your pupusas instead of frying them to cut down on unhealthy fats. Serve them with a side of curtido, a tangy cabbage slaw that’s rich in fiber and probiotics, which are great for your gut and, by extension, your heart.
Sofrito-Stewed Chicken
Photo by Engin Akyurt
Sofrito is a flavor-packed base used in many Latino dishes, made with garlic, onions, bell peppers, and tomatoes. When you stew chicken with sofrito, you get a dish that’s bursting with flavor and much healthier than frying. Chicken, especially when you go for leaner cuts like breast or thighs without the skin, is a good source of protein without too much saturated fat.
Tip: Use extra-virgin olive oil when making your sofrito to add some heart-healthy fats. Pair this dish with brown rice or a side of quinoa instead of white rice for more fiber and nutrients. And don’t forget to throw in some extra veggies like carrots or spinach to boost the nutritional value even more.
Eating heart-healthy doesn’t mean giving up the flavors you love. With a few smart swaps and mindful cooking, you can enjoy the richness of Latino cuisine while taking care of your heart. Remember, it’s all about balance and making small changes that add up to a big difference!
- Beans: They're Better for You Than You Think ›
- Latin American Foods: Good for You or the Cause of Obesity? ›
Empanadas de Pino
This twist to the empanada comes from Chile, and while we eat empanadas all over Latin America, what makes this one unique is that it is both salty and sweet. If you like dipping fries in milkshakes, this one’s for you. It has a beef filling, hard-boiled egg, olives, and the special ingredient: raisins. And as this Latin dish is usually small, it’s perfect as an appetizer.
Ropa Vieja
The best part of this Cuban dish is definitely the name, which translates to old clothes. Why’s it called that, you wonder? Well, because it kind of resembles old, tattered clothing. This Latin dish is made with shredded beef, to which you add carrots, onions, bell peppers, garlic, tomatoes, celery, olives, pimientos, capers, and more. Savory and delicious (and usually served with rice and beans).
Tamales Pisques
See we love these because they also happen to be vegan tamales. You grab the typical tamale masa, which you then wrap around a generous amount of refried beans, you shape it, wrap it in hoja de platano, and voila! We know it sounds super simple, but there’s something about them. These originated in El Salvador, but are also popular in Honduras.
Tostones
Tostones are made out of plantains, and they are a salty, crunchy delicious experience. You make them by squashing plantain into round small pieces, that you then fry until golden. Delicious on their own, they’re also out of this world when dipped in guacamole or cheese.
Elote Loco or Esquites:
Okay hear us out, we’re not telling you to bring a bunch of elotes (you can but, this idea is better, we promise) to the party. In many LATAM countries the whole elote is prepared and dressed, but in the loco or esquite version, the elote is scraped into cups so the corn is easier to eat. After they’re in the cup, the loco part comes – throughout Latin American countries it can be layered with mayo, butter, chile powder, mustard, ketchup, and/or various cheeses. The more common Mexican version usually only has mayo, butter, cheese, and chile powder, but why not try another version? Don’t knock it ‘til you try it.
Bacalao with Romerito
A Mexican Christmas must have! Romeritos are tiny green seepweed leaves. In this Latin dish, they get mixed with mole, potatoes, and shrimp. All of this gets accompanied with bacalao (cod fish). This dish has been around since the pre-hispanic era so you can say its generation-transcending good.
Volteado de Piña
A delicious upside down postre. This cake is spongy, sweet, and fun!
Hungry yet? Share with us what are you doing for your holidays at @theluzmedia.
- Abuela's Summer Foods You Can’t Pass Up ›
- How to Make the Coquito of Your Dreams ›
- Luz Media ›
- Luz Food Ideas for Easy Gift Giving - Luz Media ›
- 8 Latino Cooking Channels to Help You Cook Like Abuela - Luz Media ›
- Flavors of Heritage: A Tour of Latino Gastronomic Festivals - Luz Media ›
- The Coquito Recipe You've Been Waiting For ›
- National Empanada Day: Yes, It’s a Thing - Luz Media ›
