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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!

vegan diet

Latinas shift to vegan diet, improving focus and productivity at work

It’s no secret that what we eat impacts how we perform. The types of food we consume contributes to our mood, energy levels, and productivity. As part of World Vegan Month this November, we are diving into the benefits of a vegan diet. 

In general, plant-based eating can improve one’s health, it’s typically more affordable, and much more eco-friendly. In fact, a vegan diet uses much fewer resources, requiring five times less water than producing animal-based foods. 

For the Latinx population specifically, it has been found that diet-related health issues common within the community can be reduced through plant-based eating. 

Latinx and Hispanic individuals are more prone to health risks such as high cholesterol, diabetes, obesity and high blood pressure. Statistically, Latinos are also more likely to suffer from heart disease

Transitioning to a vegan diet, or simply incorporating more plant-based meals into one’s existing diet, can significantly help to reduce these health risks. Affordability also makes veganism an attractive alternative, especially for middle- to lower- income communities. 

“It’s much more cost-effective to prepare plant-based dishes using rice, beans, and vegetables than it is to feed one’s family using animal products,” said holistic nutritionist and bilingual foodie writer, Carolyn Scott-Hamilton, in an article with VegNews

Currently, about 3 percent of Latinos in the U.S. are vegetarian or vegan, according to the Vegetarian Resource Group. This number is close to the national average for adults: 3.5 percent for females and 3.2 percent for males. 

In fact, for many Mexican-Americans, a vegan diet is not far off from what their ancestors once ate in pre-Columbian times, according to NPR. Many traditional dishes by indigenous natives were plant-based. The meats we think of today as traditional to Latinx dishes–beef, bork, chicken, lamb–were brought over by the Spaniards. 

Boosting your productivity at work through plant-based eating 

In a study conducted by City Pantry on healthy eating habits, experts weighed in on how foods affect our levels of productivity and focus. 

According Dr Uma Naidoo – board-certified psychiatrist at Harvard Medical School and nutrition specialist – reducing inflammation is key to keeping energy and productivity levels up during the workday. 

“Low-grade inflammation flips off a metabolic switch in the chemical pathway that produces energy,” she said. “When inflammation is present in the body, less energy is available to the brain, so it’s important to eat anti-inflammatory foods to ensure workers wake up in a good mood and stay energized and focused through the entire morning.”

Foods to avoid are those high in artificial sweeteners, added and refined sugars, trans fats, and processed meats and cheeses. 

Plant-based foods are associated with lower levels of inflammation, which means incorporating more vegan options into your diet can improve your energy and focus throughout the day. 

You might be interested: 10 Snacks to boost productivity and get you through the work day

There is no one way to approach veganism and many often transition into the diet slowly. Others may choose to only eat plant-based on certain days, such as the Instagram account Meatless Mondays, which encourages people to swap out meat at least one day a week and provides a variety of fun and fresh meatless meals to try.

To start incorporating some vegan meal choices into your diet to boost your productivity, Dr. Naidoo recommends focusing on foods with natural fats such as nuts, avocados, and extra virgin olive oil.

 “Fat is a key component for mental health. Your brain is made up of 60 percent fat and in order to perform at its best, it requires a constant supply of omega-3-fatty acids,” Dr. Naidoo explained.

As busy women and entrepreneurs, staying focused and energized is so important. If you’re feeling low on energy, it might be time to reevaluate your food choices and shake things up! And what better month to try out plant-based eating than World Vegan Month? 

Latinas in Business Intern Fe-Licitty Branch contributed to this article.