Sunday, June 1, 2014

Healthy Mexican Cooking Tips

Discover Healthier Ways With Mexican Foods At Home


Ask a group of people to describe Mexican food and the word "healthy" probably won't be used often. The fault doesn't lie with Mexican food itself, but more likely what we have become used to eating under that label.

All you have to do is look at how the fast food industry has changed our expectations of Mexican food over the years. Now, it is not enough to have a taco or burrito filled with seasoned meat, lettuce, beans, and a dab of salsa. That taco or burrito has to be double layered and double deep fried and usually smothered in sauce.

Fresh, authentic Mexican food has 'left the building' years ago. Even restaurants that claim to be closer to true Mexican cooking tend to use less healthy ingredients that we have become used to. There are some exceptions, but the change is slow.

Perhaps it's time to return home. Mexican food, when done right, can be made faster and healthier right in your own kitchen. All you need to do is take a lesson from real Mexican cooks. Here are a few tricks for making those delicious dishes you love without sacrificing your health.

Frijoles Refritos


For the sake of our health, we should not be eating "refried beans." This is a misnomer and is not at all authentic Mexican food, nor is it healthy. Most refried beans you get in a restaurant or in a can have been processed and fried with lard (or other fat). This is not what "frijoles refritos" is. The word translates to "beans well fried" not "refried." In true Mexican style, beans are fried in a dry skillet until the beans themselves become almost dry.

They can then be spooned on top of any plate of Mexican food. In this case, you are not only eating healthier, you are eating more authentic. If the beans seem too dry, mix in some tomatoes or chopped onions or other vegetables for added moisture and nutrition.

Tortillas


Read the ingredient label on your bag of tortillas before you buy them. Are there things on there you don't want to eat? Are there things on there you haven't a clue what they are? Try your hand at making your own tortillas using masa harina, which is just a finely ground corn flour. The other ingredient needed to make the dough? Water. Making tortillas at home is easy and a great way to have a healthier alternative to packaged tortillas with those crazy additives.

Salsa


Probably the first, and easiest, way to create healthier Mexican foods at home is to make your own salsa. Again, read the label on most jarred salsa and you'll find lots of additives that you simply don't need if you make your own. Using fresh tomatoes, onions, cilantro, lime, and any other flavorings you want, you can chop or blend up a batch in minutes. Puree the same ingredients to make a sauce or just rough chop it for a chunky salsa that will put any bottled stuff to shame.

Queso Sauce


This is a tricky one. We love our cheese sauce and want it creamy, gooey, and delicious, right? But, there are ways to make even this decadent ingredient healthier. Start by using natural cheeses, such as sharp cheddar and Parmesan. The flavor is more powerful than blended cheese (such as Velveeta) so you can use less and enjoy it just as much.

Blend with fat-reduced milk if you're watching fat, but remember that sugars are often added to milk for flavor when the fat is removed. So, again, read your labels. Even with this added sugar in skim milk, you will still come out way ahead of the prepackaged queso sauce, which is loaded with sugar, salt, and additives we don't need.

With these four simple ingredient tweaks, you can make healthier Mexican meals at home in no time at all. And, once you taste the difference fresh, homemade ingredients make, you'll be ready to win the debate and say without a doubt; "Yes, Mexican food can be healthy and delicious!"

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