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healthy recipes by Latina chefs

5 Healthy recipes by Latina chefs to try this National Nutrition Month

March is National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics, where everyone is invited to learn more about making informed food choices and developing healthful eating habits.

This year’s theme, “Celebrate a World of Flavors,” showcases how flavors from cultures around the world are a tasty way to nourish ourselves and appreciate our diversity. 

Embracing the theme, we’re sharing some of our favorite healthy recipes by Latina chefs. 

Roasted Butternut Squash Tacos 

Yvette from @muybuenocooking on Instagram is a proud Latina who is developing and sharing traditional Mexican, Latin-Inspired healthy recipes. Her Roasted Butternut Squash Tacos are bright and flavorful and will make the perfect addition to meal plan this month. The tacos are also vegan and gluten-free, making them the perfect choice for anyone looking to embrace a more plant-based diet. 

Check out the full recipe below.

Vegan Potato Enchiladas

Dora from @dorastable shares a vegan potato enchilada recipe that is out of this world. In this recipe, Dora combines sautéed onion and mushrooms, a guajillo enchilada sauce, tender potatoes and carrots, jalapeños and more to create a delicious and nutritious, balanced meal. 

Check out her how-to video below.

 

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Mexican-Inspired Roasted Veggies 

Isabel from @isabeleats shares two amazing healthy Latin American inspired recipes. First is her Mexican-Inspired Roasted Veggies. These veggies are tossed in a blend of mouth-watering seasonings and oven-roasted until tender, then topped with a dash of lime juice, some salty cotija cheese, and fresh cilantro. These will make the perfect, tasty side dish to any meal! 

Check out the full recipe below. 

Sweet Potato Black Bean Burger

Another great plant-based recipe by @isabeleats is her Sweet Potato Black Bean Burger. This burger is hearty and flavorful with sweet potatoes, black beans, quinoa and a flavorful mix of seasonings. You’ll be sure to wow family and guests alike with this dish. 

Visit Isabel’s site in the link below for the full recipe.

Roasted Asparagus Spring Salad 

Last but not least is a gorgeous spring salad by Nicole from @presleyspantry. This salad is light, freshing, and packed with tasty and nutritious ingredients. From homemade croutons and dressing to sliced radishes, oranges, Kalamata olives, and of course, roasted asparagus, this salad has it all. Try it as a meal itself or add it as a side to your main course. Maybe even pair it up with one of Isabel’s veggie burgers! 

Check out the full recipe below. 

You might be interested: 5 teas and infusions popular in Latin America to improve sleep, focus, digestion, and more! 

Which of these healthy recipes by Latina chefs is your favorite? And how will you be celebrating a world of flavors?  Let us know down below or on social media!

National Nutrition Month

Balancing your Latina diet this National Nutrition Month®

Every food-loving Latina knows that the Latina diet has both pros and cons. With rich flavors and a variety of local produce, Latin American cuisine can certainly be very healthy. But sometimes we can also go a little overboard on the sweets, rich dairy products, and fatty meats. That’s why it’s important to focus on maintaining a balanced diet and National Nutrition Month® is the perfect time to get started on making some healthful changes to your diet. 

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. Originally started as National Nutrition Week in 1973, it was eventually inaugurated as National Nutrition Month®  in 1980.

Now, during the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

National Nutrition Month

Celebrate a World of Flavors. (Graphic source: National Nutrition Month®)

This year’s theme, “Celebrate a World of Flavors,” showcases how flavors from cultures around the world is a tasty way to nourish ourselves and appreciate our diversity. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are.

“The theme Celebrate a World of Flavors gives every culture a place at the table,” said registered dietitian nutritionist Libby Mills, a national spokesperson for the Academy in Philadelphia, Pa. “Celebrating the cultural heritage, traditions and recipes from all people is a tasty way to nourish ourselves, learn about one another and find appreciation in our diversity.”

During National Nutrition Month®, the Academy encourages everyone to make informed food choices and develop sound eating and physical activity habits they can follow all year long. The Academy encourages seeking the advice of RDNs – the food and nutrition experts who can help develop individualized eating and activity plans to meet people’s health goals.

National Nutrition Month

Your favorite cultural foods can be part of a healthful eating plan!
Use these tips to choose foods that have vitamins, minerals, fiber and other important nutrients: https://sm.eatright.org/nutrichdiet
#NationalNutritionMonth

“Celebrate a World of Flavors highlights the unique, cultural variety of foods available to people from around the world and the role that registered dietitian nutritionist play in helping clients create healthy habits while celebrating their cultural foods and heritage,” said registered dietitian nutritionist Rahaf Al Bochi, a national spokesperson for the Academy in Baltimore, Md.

RDNs help clients fine-tune traditional recipes, provide alternative cooking methods and other healthful advice for incorporating family-favorite foods into everyday meals.

For more information and healthful tips, check out the resources provided by the Academy of Nutrition and Dietetics available in various languages including Spanish.

Balancing your Latina diet 

As Latinas, food is a big part of our culture. While many Latino dishes are full of healthy ingredients, it’s no secret that we love our carbs and dulces. Many Latin American dishes can also be heavy on fats such as whole-fat cheeses and fatty cuts of meat. Consuming too much of these foods in unbalanced proportions can lead to many health risks such as high cholesterol, diabetes, obesity and high blood pressure, risk factors commonly found in Hispanic populations. 

However, there is no need to completely cut out the foods we love, but learning more about how to create a colorful, well-balanced plate will help us all be healthier in the long-run. 

You might be interested: 5 hearty autumnal vegan meals to try this month

Some tips from the Academy of Nutrition and Dietetics: 

Personalize Your Plate 

  • Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
  • Experiment with different grains. Try substituting whole grains for refined grains in recipes.
  • Choose lean protein foods. Vary your choices to include seafood, beans, peas and lentils, as well as eggs, lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
  • Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, calcium-fortified soymilk, or lactose free milk.

Meal Planning Tips

Eating healthy doesn’t have to be complicated or boring. Think about the foods you like from each food group – mixed dishes count, too! These are just a few examples of how different foods can be eaten as a meal to personalize your plate. If a food you enjoy is not listed here, consider which food group it meets when planning your meals.  

National Nutrition Month®

Meal plan suggestions from the Academy of Nutrition and Dietetics. (Source: Personalize Your Plate to Include Foods From Other Cultures–Latin American)

You might be interested: 5 teas and infusions popular in Latin America to improve sleep, focus, digestion, and more!

Building a balanced Latina diet doesn’t have to be a chore. With so many delicious ingredients and a passion for our food, us Latinas are sure to have fun cooking up some colorful, creative dishes to meet our health needs and our passion for flavor!