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Healthy Pantry, Latin Style
The healthy Latin pantry has basic items, such as fruits and vegetables, that are also found in other well balanced diets. However, we kick it up a notch by adding traditional herbs, spices, and tropical flavors.
Healthy Oils/Fats
Olive oil, extra virgin
Canola oil
Any unsaturated oil
The myth that you should avoid all fats is just that – a myth. Your body needs fats, but healthy ones. In your cooking, try replacing butter or lard with these unsaturated oils, especially canola oil and olive oil.
Grains
Tortillas (whole grain or whole corn)
Whole grain cereal
Whole grain pasta
When shopping, or eating out for that matter, try to choose mostly whole grains. For something to truly be whole grain, it must contain the word ‘whole’ as the first ingredient. For example, whole wheat. Always have corn tortillas on hand; they are full of fiber and vitamins. Whole grain cereal makes for a quick breakfast; just make sure it doesn’t have a lot of added sugar. Using whole grain pasta is a good, and easy, step if you want to eat more whole grains regularly. For more information on how to easily identify whole grain products at your supermarket, click here.
Seafood
Tilapia
Tuna
Salmon
Any fish that is on sale in your local store
Oily fish, such as salmon, has healthy Omega-3s, while white fish, such as tilapia, is a great source of lean protein. Try to eat fish at least 2 times per week.
For an easy dinner, line a baking dish with foil (for easy clean-up), place the fish in the center of the baking dish, drizzle with olive oil and your favorite seasonings, and bake until ready. Most fish takes under 15 minutes.
Herbs and Spices
Garlic & onions
Cilantro
Annato/Achiote
Hot peppers
Any other favorite spices
Spices are a great and easy way to add intense flavor to foods without many calories. You can use fresh or dried herbs, such as cilantro, with meats and veggies.
Garlic and onion are the cornerstone for hundreds of traditional Latin dishes. Sauté them in a bit of canola or olive oil and incorporate them into your favorite dish such as pasta or fish.
Annato is also widely used in Latin dishes; it colors your food with a wonderful orange hue and also has a very earthy flavor. Try adding it to rice or to a soup. Hot peppers, the kings of Latin cuisine, are packed with capsaicin. This compound is responsible for giving hot peppers heat; the hotter the hot pepper, the more capsaicin it has. Beside providing spiciness, capsaicin is a natural pain reliever. It clears congestion and boosts immunity.
Beans
Chickpeas/Garbanzos
Beans (red, white, black, etc.)
Lentils
There are three good reasons to eat beans: (1) they are a great source of fiber and protein; (2) they make you feel full; and (3) they are cheap. You can find beans at any supermarket, canned or dried. Canned beans are already cooked and ready to use. In a rush? Buy canned beans, but look for ‘reduced sodium’ varieties, or soak and rinse them thoroughly. Dried beans, the kind in the plastic bags, are very inexpensive and can be flavored in any way you like. They take a longer time to prepare, but you can easily cook up a big batch of dried beans and freeze smaller quantities for later use.
Dairy/Eggs
Low-fat milk
Yogurt
Cheese (queso fresco)
Eggs
Dairy products and eggs provide protein and calcium that children especially need for growth and development. They're great choices for adults, too!
Poultry & Meat
Chicken
Turkey
Pork
Beef
Poultry and meat are great sources of protein. However, limit red meat to at most once per week. Also remember to keep an eye on portion sizes. For more information on portion sizes, click here.
Fruits and Vegetables
Tomatoes
Jícama
Chayote
Tropical fruits (papaya, guava)
Any and all fruits and vegetables
Fresh veggies and fruits are important for weight control and good health. Frozen and low-sodium canned veggies and fruits are also good choices. For a Latin taste, try tropical fruits such as guava or papaya. For vegetables, try jícama or chayote. Adding new flavors to your menu is a great way to re-awaken your taste buds. For more info on traditional Latin American fruits and vegetables, click here.
Stocking your pantry and fridge with healthy ingredients is the key to balanced eating and weight-loss success. Having healthy ingredients on hand will inspire you, and compel you, to make healthy meals.