Remixing Traditional Recipes Without Losing el Sabor
Sponsored by the JENNIE-O® Brand
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Cultural foods hit differently. Whether it’s enchiladas, empanadas, or sancocho, these dishes hold a special place in our kitchens and hearts. They connect us with our families, our home countries, and ourselves. Yet many Latinxs have learned to avoid their family recipes out of fear that they’re not nutritious. You may also struggle to find the time to prep cultural dishes since they can be pretty labor-intensive. But let’s be real: our dishes are packed with nutrient-dense ingredients! Nutritious veggies and whole grains like beans, onions, tomatoes, corn, garlic, and peppers are central to our cultural cuisine. And with some simple tips, you can incorporate your favorite cultural flavors in a convenient manner.
Lean on Lean Proteins
Lean proteins are generally lower in fat, saturated fat, and cholesterol per the US Department of Agriculture (USDA). According to the American Heart Association, consuming too much saturated fat can raise cholesterol and increase the risk of heart disease. The USDA recommends prioritizing lean proteins and limiting proteins high in saturated fat, like 75–85% lean ground beef and fatty cuts of pork.
JENNIE-O® Lean Ground Turkey is a lean protein that works beautifully in our cultural dishes. According to the USDA, a 4-ounce serving of 93% lean ground beef has 3.25 grams of saturated fat. The same portion of JENNIE-O® Lean Ground Turkey has 2.5 grams of saturated fat. You can easily substitute JENNIE-O® Lean Ground Turkey for ground beef in empanadas, albondigas, or picadillo. This simple swap reduces saturated fat without compromising flavor or convenience!
Add Traditional Veggies
Vegetables are essential for health, yet only about 10% of Americans eat enough, per a 2022 report from the Centers for Disease Control and Prevention (CDC). Instead of forcing kale and broccoli into your dishes, embrace the vegetables our ancestors have used for generations! Tomatoes, onions, garlic, peppers, beans, carrots, chayote, and calabaza contain vitamins, minerals, antioxidants, and fiber. Just because mainstream health media doesn’t promote chayote doesn’t mean it isn’t nutritious!
For enhanced convenience, chop up peppers and onions on the weekends so you can easily add them to your dishes throughout the week. Although mashing garlic with a pilón may hold fond memories, consider buying minced garlic when you’re short on time. Also, make the freezer your friend. Buy frozen veggies or freeze fresh ones for later use before they go bad.
Spice it Up
Our foods burst with herbs and spices! Consider the oregano, cilantro, cumin, achiote, bay leaves, and thyme that give our dishes their distinctive sazón.
According to the US Department of Health and Human Services (USDHHS), some of these seasonings also add flavor with less sodium than salt. 90% of Americans eat too much sodium, per the USDHHS, so consider reducing salt by amplifying herbs and spices in your cultural dishes.
Adding these classic herbs to new ingredients like JENNIE-O® Lean Ground Turkey allows you to keep the cultural flavors you love alive while experimenting with new recipes.
Enjoy Complex Carbs
Complex carbohydrates consist of long chains of sugar molecules, while simple carbohydrates consist of shorter chains. According to the CDC, our bodies take longer to break down complex carbohydrates, which may slow blood sugar spikes compared to simple carbohydrates. They may also provide essential nutrients like fiber, vitamins, and minerals.
Our foods are rich in complex carbohydrates from beans, vegetables, and whole grains—including corn and starchy vegetables like platanos, yuca, and potatoes. While critics say our foods are too high in carbohydrates, these nutrients fuel our bodies and brains.
Remember: your cultural foods are often full of nutrition and delicious flavors worth embracing. You can incorporate a range of complex carbs, herbs, and veggies, all while honoring your heritage. Experimenting with new ingredients like JENNIE-O® Lean Ground Turkey can increase convenience, but you can keep the sabor alive with classic herbs, spices, and veggies.
Always consult your medical provider before beginning any diet or exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional.
