Mexican cuisine is renowned for its rich spices and vibrant flavours, along with its diverse array of fresh, wholesome ingredients. The traditional Mexican diet is typically quite healthy, but by making some adjustments, such as embracing seasonal produce, using healthy cooking methods and making thoughtful nutritious ingredient swaps, you can ensure you’re packing both a flavour and health punch.
Popular Mexican dishes
Mexican cuisine is rich and diverse, offering a wide array of flavourful dishes that reflect the country’s history, culture and regional influences. Some popular Mexican dishes include:
Tacos: This beloved Mexican dish is made with soft or hard corn tortillas filled with a variety of ingredients such as grilled meat, slow-cooked pork and fish, topped with onions, coriander, salsa and lime. Hard taco shells are deep-fried in vegetable oil, which makes them crunchy but also high in fat, including damaging trans-fat.
Enchiladas: This tasty dish is made with rolled tortillas filled with meat, cheese and beans, then topped with chilli sauce, baked and then garnished with sour cream, lettuce and extra cheese.
Fajitas: This flavourful dish traditionally features grilled strips of marinated meat, usually beef or chicken, along with sautéed vegetables. Fajitas are commonly served on a hot skillet or griddle and are often accompanied by tortillas and a variety of condiments.
Quesadillas: This dish is made with tortillas filled with cheese and various ingredients such as mushrooms, huitlacoche (corn fungus) or flor de calabaza (squash blossoms). They are folded in half and grilled or cooked until the cheese melts.
Nachos: This popular Mexican dish is made from tortilla chips topped with a variety of ingredients such as cheese, salsa, guacamole, sour cream, refried or black beans, ground beef or shredded chicken or pork.
Tamales: These are made by steaming bundles of dough made from corn (masa) filled with various ingredients such as meat and chilli, or sweet fillings. Tamales are wrapped in corn husks and are a traditional dish enjoyed during celebrations and holidays.
Chillies rellenos: This dish is made with whole mild chilli peppers stuffed with cheese or meat, then dipped in egg batter and fried until golden. Chillies rellenos are served with tomato sauce or salsa.
Ceviche: This fresh food is made with raw fish or seafood cured in lime or lemon juice, mixed with tomatoes, onions, coriander and sometimes avocado. Ceviche is often served as an appetizer.
Healthy ingredients to use in your Mexican dishes
Many traditional Mexican dishes include healthy ingredients that contribute to a well-balanced diet. Incorporate a variety of these wholesome ingredients in your homemade Mexican meals.
Avocado
Avocados are a staple in Mexican cuisine. This nutrient-rich fruit is the key ingredient in guacamole and is used in salads, burritos, tacos and as a garnish for many other Mexican dishes.
Avocados are an excellent source of heart-healthy monounsaturated fats called oleic acid. These beneficial fats help to reduce LDL “bad” cholesterol and increase HDL “good” cholesterol. Avocados are also rich in vitamin E. This important nutrient acts as an antioxidant that helps protect the skin from the damaging effects of the sun and reduces the risk of cardiovascular disease and premature skin ageing.
Tomatoes
Tomatoes are another popular fruit and a key ingredient in many Mexican dishes including salsas, guacamole, sauces, tacos and enchiladas. Tomatoes are rich in antioxidants, including lycopene, beta-carotene and quercetin. Lycopene is associated with a reduced risk of certain types of cancers and heart disease. Tomatoes also contain lutein and zeaxanthin, which are beneficial for eye health, along with vitamin C, important for collagen production to maintain good skin elasticity. Cooking tomatoes with some olive oil can enhance the absorption and bioavailability of fat-soluble compounds like lycopene.
Chilli
Chilli peppers play an integral role in Mexican cuisine, adding heat and spiciness to a variety of dishes. Chilli contains an active compound called capsaicin that gives chilli its intense pungency and heat, along with its many health benefits. Chilli is beneficial for boosting cardiovascular health as it stimulates circulation and helps reduce blood clotting and high cholesterol levels.
Chilli peppers are a great source of vitamins C and A, which are two important nutrients needed for a strong functioning immune system, healthy skin and eyesight, and to help reduce inflammation in the body. Consuming chilli can help improve digestion and can give your metabolism a boost.
Legumes
Legumes such as black, pinto or kidney beans are essential components of Mexican cuisine and an excellent plant-based source of protein. They contain essential amino acids that the body needs to build and repair muscles, making them a valuable protein source for vegetarians and vegans. Legumes are rich in dietary fibre, both soluble and insoluble, which promotes digestive health by preventing constipation and supporting regular bowel movements. The soluble fibre in legumes supports the growth of beneficial gut bacteria and contributes to a healthy gut microbiome.
Legumes provide complex carbohydrates that are digested slowly, leading to a gradual release of glucose into the bloodstream. This helps maintain stable blood sugar levels and provides sustained energy. It also contributes to a feeling of fullness, aiding in weight management.
Legumes are a good source of various vitamins and minerals, including folate, iron, magnesium, potassium and zinc. These nutrients play essential roles in maintaining overall health, supporting energy metabolism and contributing to a strong functioning immune system. Regular consumption of legumes can also help lower LDL cholesterol and has been associated with a lower risk of heart disease.
Coriander
This flavoursome herb commonly used in Mexican cuisine not only adds a burst of flavour and colour to dishes but also provides several health benefits. Coriander can support the body’s natural detoxification processes by binding to heavy metals and aiding in their removal. It’s also a good source of vitamins C, K and A, folate, potassium and manganese, which play important roles in various bodily functions, such as immune support, blood clotting and bone health. Coriander contains antioxidants, including quercetin, beta-carotene and various flavonoids. These compounds help neutralise free radicals in the body, reducing oxidative stress and inflammation.
Onion
A variety of onions are used in Mexican cuisine, including red, white, yellow and spring onions. Onions are rich in sulphur compounds called allicin, which is responsible for their characteristic sharp taste and pungent aroma when freshly cut. Allicin is known for its antimicrobial and immune-enhancing properties, which enhance the body’s ability to defend itself against infections.
Onions are an excellent source of quercetin, a flavonoid that has a powerful antioxidant and antiinflammatory action. Quercetin can help reduce the release of histamine making it beneficial for allergy sufferers alleviating allergy symptoms.
Garlic
Garlic is a fundamental component of Mexican cooking, enhancing the flavour of dishes such as salsas, guacamole, enchiladas and various meat and seafood dishes. It has antibacterial, antiviral and antifungal properties, which makes it beneficial for fighting a variety of infections. Garlic acts like a natural antibiotic with the added benefit of supporting the growth of beneficial gut bacteria.
Garlic contains an active compound called allicin, which helps strengthen the immune system. Eating garlic can help enhance the disease-fighting action of white blood cells and has been found to reduce the risk of getting colds or flu. It is also a good source of selenium and zinc, which are important nutrients needed for immune health.
Consuming garlic regularly can help prevent heart disease by reducing inflammation, lowering LDL cholesterol levels and blood pressure, and by reducing plaque build-up in arteries.
Brown rice
Wholegrains such as brown rice give Mexican dishes an extra fibre boost, both soluble and insoluble. Fibre is essential for digestive health, as it helps prevent constipation, promotes regular bowel movements and supports a healthy gut microbiome. The fibre in brown rice also promotes a feeling of fullness, which can help control appetite and contribute to weight management.
Brown rice provides complex carbohydrates that are digested slower than simple carbohydrates found in white rice, leading to a gradual and sustained release of energy. This makes brown rice a suitable option for maintaining stable blood sugar levels.
Brown rice contains a variety of important nutrients including B vitamins, magnesium, phosphorus and selenium. These nutrients play crucial roles in producing energy, bone health and nervous system function.
Lime
Limes are an important ingredient in Mexican marinades, salsas, guacamole, dressings, tacos and ceviche, providing a refreshing and zesty kick to these dishes. Limes are packed with immune-boosting vitamins and phytochemicals, including an abundance of vitamin C. This potent antioxidant is one of our most effective immune enhancers, with antibacterial and anti-viral properties. A deficiency in this important vitamin will lead to impaired immunity and a higher susceptibility to colds, flu and other infections. Lime zest is particularly rich in protective flavonoids that have a strong antioxidant action, which supports the immune system and can help lower the risk of cancer.
7 ways to make your Mexican dishes healthier
Many traditional Mexican dishes can be made healthier by incorporating wholesome fresh fruits, vegetables and wholegrains, using good-quality lean proteins
and adopting healthy cooking methods. Making some healthy ingredient swaps will reduce the overall calorie, saturated and trans fats and sodium content of your Mexican dishes while still maintaining delicious flavours.
1. Embrace fresh plant-based ingredients
One of the pillars of healthy Mexican cooking is the emphasis on fresh, wholesome ingredients. Incorporate a variety of colourful fruits and vegetables including tomatoes, capsicum, avocado and leafy greens into your dishes. These nutrient-dense foods not only add flavour and texture to dishes but also provide essential vitamins, minerals and protective phytochemicals.
2. Mindful cooking methods
Enjoy traditional Mexican recipes that involve cooking methods such as grilling, steaming and baking, which are healthier alternatives to deep-frying. Experiment with these cooking techniques to create lighter versions of your favourite Mexican dishes. Certain Mexican dishes incorporate deep-frying, such as chimichangas, churros or flautas. Consuming fried foods regularly can contribute to an excess of unhealthy saturated and trans fats and extra calories. Swap deep-fried taco shells and corn chips for healthy homemade oven-baked alternatives using soft corn tortillas, a little olive oil, sea salt and spices. Use olive oil or other healthy cooking oils such as avocado oil instead of vegetable oil when pan-frying. Make healthy refried beans by lightly mashing black or pinto beans with some spices and pan-frying in a little olive oil.
3. Choose fibre-rich wholegrains
Some Mexican dishes use refined grains, such as white flour tortillas and white rice. Choose wholegrain options instead such as brown rice and whole-wheat or corn tortillas. Wholegrains are a higher-fibre option as they contain the bran and germ layers, providing more fibre and nutrients compared to refined grains. Wholegrains provide slow-release complex carbohydrates for sustained energy and balanced blood sugar levels. Quinoa and cauliflower rice are also healthy rice alternatives.
4. Ditch unhealthy sauces and excess cheese
Swap creamy and cheese-based sauces that are high in saturated fat for healthy salsas, pico de gallo or other homemade sauces using fresh, healthy, plantbased ingredients. While cheese is a common ingredient in Mexican cuisine, some dishes include excessive amounts. Moderation is key, and opting for lighter cheese options or reducing the amount of cheese in dishes can help make your Mexican meal healthier. Try using strongerflavoured cheeses such as feta and cotija, which allow you to use less while still enjoying the taste.
Some healthy alternatives to sour cream include Greek yoghurt and avocado crema, which is a blend of ripe avocado with a bit of lime juice, garlic and coriander. Cashew cream works well too as a dairy-free alternative. Nutritional yeast has a cheesy flavour and can be sprinkled on dishes such as tacos or nachos. It’s also a good source of B vitamins and is ideal for vegans.
5. Use good-quality protein
Swap processed meats like chorizo, longaniza, salchicha and tocino, which are high in saturated fats, preservatives and sodium, for good-quality grass-fed meats, organic chicken, wild fish and plant-based protein alternatives such as organic tofu and legumes.
6. Portion control
Mexican cuisine is often served in generous portions. Be mindful of portion sizes to avoid overeating, especially in restaurants where servings can be large. Consider sharing plates and eat slowly and mindfully. Savour your meal and stop when you feel satisfied. Eating in moderation is important for maintaining a healthy and balanced diet.
7. Gluten-free alternatives
Mexican cuisine offers many delicious options that can be adapted to gluten-free. Corn tortillas are a staple in Mexican cuisine and are naturally gluten-free. Use them as a base for tacos, enchiladas, tostadas or quesadillas. Tamales made with masa harina (corn flour) are typically gluten-free. Oven-baked corn chips made with corn tortillas are a gluten-free alternative to flour-based tortilla chips. Lettuce and jicama (root vegetable) wraps are a healthy gluten-free alternative to tortilla wraps. Look for gluten-free wraps made from grains such as buckwheat, millet, chickpea flour and tapioca flour.
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