Hispanics have a rich culture and heritage in the Americas. For example, when it comes to culinary traditions, they are filled with healthful options anyone can enjoy. Not only the classic combination of rice and beans, but other Hispanic foods such chilies, quinoa, plantains and jicama. Let’s explore some of their health benefits and culinary uses.
Beans and peas are very unique foods, for their nutrition profile are part of the Protein and Vegetable Groups.[1] They are high in protein, fiber, folate, potassium, antioxidants, provide iron and zinc. Rice and beans are a staple combination that can be served from breakfast to dinner.
Plantains are consumed baked, or fried as in tostones. Plantains provide vitamin A, and potassium. It is important to consider baking or grilling more often than frying the plantains, to reduce caloric content. When consuming fried plantains, be mindful of portion control. It’s recommended to consult a registered dietitian to learn how fried foods can be a part of a healthy meal plan.
Chili peppers add spiciness to dishes, although bell peppers are sweet and enhance the flavor. They are good source of potassium and vitamins A, and C. Chili peppers are crucial in the Mexican cuisine from salads to desserts. Overall, chili peppers are part of the diet throughout the Americas.
Quinoa is very nutritious with sufficient minerals and antioxidants. Its protein contains all essential aminoacids that makes quinoa an excellent choice of vegetable protein. One half cup of cooked quinoa supplies 8 grams of protein, and 5 grams of fiber. [2]
Quinoa is also very versatile and can be part of breakfast, in a salad for lunch, or with vegetables and fruits as the main dish for dinner.
Jicama is a vegetable from Mexico, but its consumption is spreading to other countries. Jicama is crispy and juicy. Since jicama is low in calories, and high in fiber, makes the perfect duo to balance calories when eaten with fried foods such tostones -fried plantains-. One cup of jicama is only 46 calories, but delivers 6 grams of fiber, in addition of calcium, magnesium, potassium, and vitamin C.[3]
Hispanic gastronomy is more than flavor and type of foods. Hispanic cuisine involves the heart when cooking, the family when preparing the foods, and the soul when getting together to enjoy the foods. For all that, let’s invite family, friend and people from all different backgrounds and ethnicities to savor the flavors of our culinary traditions, making it so simple, but eccentric and also delicious but healthy.
By Araceli Vázquez, MS, RDN, LD
[1] United States Department of Agriculture. ChooseMyPlate.gov website. https://www.choosemyplate.gov/vegetables-beans-and-peas. Accessed Sept 17, 2018
[2]United States Department of Agriculture Nutrient Database for Standard Reference Legacy Release, April 2018. https://ndb.nal.usda.gov/ndb/foods/Accessed Sept 17, 2018
[3] United States Department of Agriculture Nutrient Database for Standard Reference Legacy Release, April 2018. https://ndb.nal.usda.gov/ndb/foods/Accessed Sept 17, 2018