Hispanic Heritage Month: Healthy Recipes

Healthy Slow Cooker Ropa Vieja with Baked Plantain Chips – Cuba

A lightened-up version of the classic Cuban dish, Ropa Vieja.
So easy to make, just add all the ingredients to the slow cooker in the morning and dinner will be done when you get home.

SOURCE: Healthy Family Project

PREP TIME: 10 minutes
COOK TIME: 6 hours
COURSE: Entree & Main Dishes
SERVINGS: 4 servings
CALORIES: 360 kcal (per serving)

INGREDIENTS
Healthy Slow Cooker Ropa Vieja
1 cup reduced-sodium chicken broth
1/2 large red bell pepper sliced
1/2 large green bell pepper sliced
1/2 sweet onion sliced
1/4 cup lime juice
2 tablespoons tomato paste
1/2 tablespoon cumin
1/2 teaspoon paprika
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup frozen peas
1 pound lean flank steak

Baked Plantain Chips
2 firm green plantains peeled, cut diagonally into slices
2 teaspoons olive oil
2 teaspoons sea salt

INSTRUCTIONS
Healthy Slow Cooker Ropa Vieja
Add broth, peppers, onion, lime juice, tomato paste, cumin, paprika, salt, pepper and peas to slow cooker; mix well. Add steak and coat with mixture. Cook on low for 7-8 hours.
Shred steak in slow cooker when ready to serve.
Baked Plantain Chips
Place slices on parchment lined baking sheet and brush with oil and sprinkle with salt.
Bake in oven 15-20 minutes, or until golden brown.

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VEGAN Pupusas – El Salvador

A VEGAN version of the classic Salvadoran dish, Pupusas.
They are usually filled with various meats and cheese then served with tanned cabbage and tomato sauce. For this VEGAN version we use vegan cheese to reduce both the amount of calories and saturated fat.

SOURCE: Life + Health Network

PREP TIME: 10 minutes
COOK TIME: 15 minutes
COURSE: Entree & Main Dishes
SERVINGS: 8 servings
CALORIES: 372 kcal (per serving, 2 pupusas)

INGREDIENTS
Healthy Pupusas
4 Cups Semolina Flour
Vegan Melted Cheese
¾ tbsp Salt
Water for Dough (to be determined)
Vegan Melted Cheese
½ cup cashews
¼ cup tapioca flour (or cassava starch)
2 tsp lemon juice
1 ¼ cups water
2 tbsp nutritional yeast flakes
¾ tsp salt
½ tsp garlic powder

INSTRUCTIONS
Healthy Pupusas
Put the semolina in a big bowl and add salt.
Add water slowly until a soft, compact dough/paste is obtained.
Get a golf-ball sized ball of dough and form a disc in the form of a thick or chubby tortilla.

Add about one to two tablespoons of vegan melted cheese in the center of the dough circle and close it well as if it were a pie.
Form a ball and begin to squash it slowly giving it the form of pupusa without allowing the filling to leak through the dough.
Place the pupusas on a hot griddle and cook for about 5 minutes on each side or until they’re lightly browned on both sides.

Vegan Melted Cheese
Soak the cashew nuts in water for a couple of hours to get a creamier cheese, although it’s not absolutely necessary.
Blend all ingredients until it’s well combined.
Pour the mixture into a non-stick skillet and cook over medium heat until you get a sticky ball in the center of the pan.
Stir constantly while cooking to prevent the mixture from sticking.

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Healthy Black Bean & Cheese Pupusas – El Salvador

A lightened-up version of the classic Salvadoran dish, Pupusas.
They are usually filled with various meats and cheese then served with tanned cabbage and tomato sauce. This recipe will teach you how to make a mouthwatering bean and cheese version, and from there the possibilities are endless.

SOURCE: Fitbit Blog

PREP TIME: [Not listed]
COOK TIME: [Not listed]
COURSE: Entree & Main Dishes
SERVINGS: 12 servings
CALORIES: 180 kcal (per serving, 1 pupusa)

INGREDIENTS
Pupusas
1 teaspoons Kosher salt
3 cups instant corn masa flour (such as Maseca Instant Corn Masa Mix)
2 ⅔ cup hot water
1 16-ounce can low sodium black beans, drained and rinsed
½ a white onion, diced
½ teaspoon ground cumin
2 cloves of garlic
4 ounces grated queso Oaxaca

Curtido
½ large head of white cabbage, thinly sliced
1 large carrot, shredded on the large holes of a box grater
½ large white onion, thinly sliced
1 serrano chiles, stems removed, thinly sliced (optional)
1 garlic clove, grated into vinegar
2 teaspoons dried oregano (preferably Mexican)
1 teaspoons kosher salt
¼ cup olive oil
¼ cup apple cider vinegar

INSTRUCTIONS
Using a food processor with a pastry blade, add your masa flour and salt and 2 2/3 tablespoons of warm water. Turn the food processor on and slowly add the warm water until the dough begins to come together into a ball. Set aside for 15 minutes. Once the dough has set, make 10 balls of masa dough and set aside under a damp paper towel.

For the curtido mix your cabbage, carrots, onions, and chilis in a large bowl and set aside. Make a salad dressing by adding vinegar to a jar, grating in garlic, and adding dried oregano and salt. Then slowly pour in olive oil and whisk until it emulsifies. Curtido can be made 1 to 3 days in advance.

Meanwhile, in a medium saucepan, heat 1 teaspoon of oil and cook the onion and garlic until fragrant. Add the black beans, cumin, and a tablespoon of water. Cook on low for 10 minutes. Then using a bean masher, mash the beans into a paste. Add a ½ teaspoon of salt.

To make your pupusa, create a finger bowl of water and 1 tablespoon of vegetable oil. Heat a griddle or large cast iron pan. After getting fingers wet in the bowl, create a well in the center of your dough ball until it looks like a little cup. Add 1 tablespoon of beans and a ½ tablespoon of cheese. Work the dough around the filling until it is covered. Then gently pat your pupusa to flatten into a thick tortilla. Place the pupusa on the griddle and cook until crispy and golden on each side.

Serve pupusa with a scoop of curtido, your favorite hot sauce, and a slice of avocado.

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Chicken & Plantain Soup (Sopa de Pollo con Bolitas de Platano) – Puerto Rico

This chicken and dumpling soup is inspired by the Puerto Rican asopao de gandules con bolitas, replacing the beans with chicken and omitting the rice to make a gluten-free, Paleo, and Whole30 meal.

SOURCE: The Curious Coconut

PREP TIME: 15 minutes
COOK TIME: 25 minutes
COURSE: Entree & Main Dishes
SERVINGS: 4 servings
CALORIES: 612 kcal (per serving)

INGREDIENTS
Quick Sofrito
1/2 of a red bell pepper
1/4 of a yellow onion
4 leaves culantro (or 1/2 bunch cilantro)
1 tsp fresh oregano (or 1/2 tsp dried)
3-4 cloves of garlic, peeled
1/2 tsp fine sea salt
1/4 tsp freshly cracked black pepper
1 tbsp extra virgin olive oil

Soup
1/4 cup extra virgin olive oil
1 1/2 lbs boneless, skinless chicken breast, cut into bite-size pieces
4 cups chicken broth
4 cups water (or more broth)
1 large carrot, peeled and sliced
1/2 of a red bell pepper, chopped
1/4 of a yellow onion, chopped
2 tbsp tomato paste
15 pitted green olives, sliced

Dumplings (Bolitas)
3 green plantains
4 cloves of garlic, minced
1/4 tsp fine sea salt
1/4 tsp freshly cracked black pepper
1 tsp fresh oregano, minced (or 1/2 tsp dried)

INSTRUCTIONS
Make the sofrito by combining all of the ingredients in a food processor or blender and pulse to make a smooth sauce.

Heat a large (5 quart or larger) pot with a lid over medium heat for several minutes, until properly preheated. Add the ¼ cup of olive oil and the sofrito and cook, stirring occasionally, for about 3 minutes, and enjoy the fragrant aroma as it simmers. Stir in the chicken and cook for 5 minutes, stirring occasionally until no pink remains on the outside.

Pour in the broth, water, carrot, bell pepper, onion, and tomato paste. Bring to a low boil, reduce heat, then cover and simmer for 10 minutes.

Meanwhile, make the dumplings. First, cut the tips off of the plantains and then peel them by scoring the peel with a knife down the length of the plantain on 2 or 3 sides, and then lift the peel away from the fruit below with your fingers (see video). If the peel does not come off easily, you can soak the scored plantains in a bowl of water with about 1 tbsp of salt in it for 10 minutes.

Finely grate the peeled plantains with a microplane grater to make a dough, and mix it with the garlic, salt, pepper, and oregano. Alternatively, you can use a food processor. Make sure to process, scrape down the sides, and repeat 3-4 times until you have a very smooth dough. There is no need to clean the food processor out after making the sofrito if you are using it for the plantains.

To form the dumplings, also called bolitas, put a little olive oil on your hands to prevent sticking, use a measuring tablespoon to scoop up the dough, and roll it between your hands to make a ball. Set the balls aside on a plate until they are ready to cook.

After the chicken is cooked through, add the bolitas and green olives and let them simmer for 5-8 minutes. Do not overcook! The dumplings will float when they are done.

Serve immediately. You can garnish the bowls with sliced avocado, cilantro, and/or a lime wedge.

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Light Arroz con Leche (Rice Custard) – Columbia

A lightened-up version of the classic Latin dessert, Arroz con Leche.
This guiltless version is sugar-free and features extra fiber from brown rice and flax seeds.

SOURCE: Diabetes Food Hub

PREP TIME: 5 minutes
COOK TIME: 25 minutes
COURSE: Dessert
SERVINGS: 4 servings
CALORIES: 140 kcal (per serving, ¾ Cup)

INGREDIENTS
1 cup uncooked instant brown rice
2 cup fat-free milk
1 cup water
2tbsp granulated zero-calorie sweetener (Splenda or Stevia)
1 (3-inch) strip orange peel
1 cinnamon stick
1 tbsp whole flax seeds
3 whole cloves
1 tsp vanilla extract
½ tsp ground cinnamon

INSTRUCTIONS
Prepare the rice according to the package directions.
Combine the cooked rice, milk, water, sugar substitute, orange peel, cinnamon stick, flaxseeds, and cloves in a medium saucepan; bring to a boil. Reduce the heat to medium low and simmer, stirring often, until the rice pudding is thick and creamy, about 20 minutes.

Remove from the heat. Remove and discard the orange peel, cinnamon stick, and cloves. Stir in vanilla and ground cinnamon.

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VEGAN Mole Verde – Mexico

A VEGAN version of the classic Mexican dish, Mole Verde.
Mole is a generic name given to an array of different sauces made to accompany various meals. Pour this VEGAN Mole Verde over your favorite protein, plant-based enchiladas, or rice dish.

SOURCE: Todo Verde

PREP TIME: [Not Listed]
COOK TIME: [Not Listed]
COURSE: Entree & Main Dishes
SERVINGS: 8-10 servings (8 Cups)
CALORIES: [Not Listed]

INGREDIENTS
8 medium tomatillos (about 1 pound), peeled and washed
1 large poblano
½ medium yellow onion, quartered
2 to 3serrano chiles
2 garlic cloves, peeled
1 cup brown (unhulled) sesame seeds
½ cup raw pepitas
½ cup raw almonds
2dried bay leaves
2 to 3cloves
6 large romaine lettuce leaves
1 medium bunch cilantro, torn in half
8 large fresh epazote leaves
1 medium fresh or dried hoja santa leaf (optional)
2½ cups vegetable stock, plus more if needed
¼ cup neutral cooking oil (such as grapeseed)
1 tablespoon kosher salt (such as Diamond Crystal)
Seared mushrooms, tofu steaks, roasted cauliflower and/or Mexican rice, for serving

INSTRUCTIONS
Add the tomatillos, poblano, onion, serrano chiles and garlic to a large preheated comal or cast-iron skillet set over medium heat. Cook everything until lightly charred and soft on all sides, about 20 minutes. The poblano should take the longest to cook, while the garlic cloves will be done in about 5 to 8 minutes.
Meanwhile, heat a dry small to medium skillet over medium. Once warmed, toast the sesame seeds, stirring constantly, until golden and fragrant, 4 to 5 minutes. Add the toasted seeds to a large bowl and set aside.

Toast the pepitas in the same skillet, stirring constantly, until golden, popped and fragrant, 4 to 5 minutes. Add them to the bowl with sesame seeds.

Toast the almonds in the same skillet, stirring constantly, until lightly seared and fragrant, 4 to 5 minutes. Add them to the bowl with the seeds.

Toast the bay leaves and cloves until the leaves lightly brown and the cloves become fragrant, 1 to 2 minutes. Add to the same bowl with the seeds.

Stem and seed the charred chiles, and add them along with the remaining charred ingredients and the toasted ingredients to a blender. Add the romaine, cilantro, epazote, hoja santa (if using) and 2 ½ cups vegetable stock. Blend until almost smooth yet slightly lumpy and textured. Use more of the vegetable stock as needed to smooth out the mixture. If you don’t have a high-powered blender, you may need to blend in two batches, adding equal amounts of the wet and dry ingredients to each batch.

Heat a large, deep pot over medium-low. Once warmed, add the oil. Once the oil is hot and shimmering, carefully add the mole from the blender. There will be some splatter. Stir in the salt and simmer the mole for 15 to 20 minutes, until the flavors meld together, stirring occasionally to make sure the mole doesn’t burn at the bottom of the pot.

Serve with seared mushrooms, tofu steaks or roasted cauliflower, paired with Mexican rice. Extra mole can be kept in the refrigerator for up to a week or frozen for up to 3 months in an airtight container.

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Red Quinoa con Pollo

It seems like every Latino family has its own version of arroz con pollo, but no matter how you make it, traditional rice with chicken is heavy on the carbs. This is a healthy take on the classic dish that replaced the white rice with quinoa — a whole grain packed with protein, fiber and iron.

SOURCE: Food Republic

PREP TIME: 20 minutes
COOK TIME: 45 minutes
COURSE: Entree & Main Dishes
SERVINGS: [Not Listed]
CALORIES: [Not Listed]

INGREDIENTS
5 tablespoons olive oil
4 boneless chicken thighs (about 1 1/4 pounds)
kosher salt
1 tablespoon spanish paprika
1/4 teaspoon ground cumin
1/4 teaspoon ground turmeric
1 cup Spanish onion
1 tablespoon garlic
1 tablespoon fresh ginger
2 cups dry red quinoa
1 1/4 cups tomatoes
1 tablespoon fresh oregano
2 tablespoons fresh cilantro
1/4 cup pitted green olives

INSTRUCTIONS
In a large bowl, combine 1 tablespoon of the olive oil with the chicken, 1/2 teaspoon salt, the paprika, the cumin and the turmeric.

Toss well and let sit at room temperature for 10 minutes.
Meanwhile, heat 2 tablespoons of the olive oil in a medium saucepan over medium-high heat.
Add the onion, garlic and ginger and sweat until aromatic, about 6 minutes.
Add the quinoa and stir to combine.
Add 2 1/2 cups water and bring to a simmer.
Stir in the tomatoes, oregano and cilantro, then cover.
Remove from the heat and let steam undisturbed for 20 minutes.
In a large skillet over medium, heat the remaining 2 tablespoons olive oil.
When hot, add the marinated chicken and cook until golden on all sides, 3 to 5 minutes.
To serve, fluff the quinoa with a fork.
Season with salt.
Transfer to a large platter, top with the chicken and garnish with the olives and cilantro sprigs.

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Chicken Tinga – Mexico

A lightened-up version of the classic Mexican dish, Chicken Tinga.
An easier, lighter, and less elaborate version of Puebla’s delish, vibrant dish.

SOURCE: Mexico in My Kitchen

PREP TIME: 10 minutes
COOK TIME: 20 minutes
COURSE: Entree & Main Dishes
SERVINGS: 6 servings
CALORIES: 185 kcal (per serving)

INGREDIENTS
2 tablespoons of vegetable oi1
1 medium white onion cut into slices
2 large garlic cloves, finely diced
3 cups of tomato cut into cubes
2 tablespoons of parsley, chopped + extra to garnish
2 chipotle peppers in adobo, chopped (the ones from the can)
3 cups chicken, cooked and shredded
Salt & pepper to taste

INSTRUCTIONS
Heat oil in a large frying pan over medium heat and add the sliced onion. Stir-fry for 3 minutes and stir in the garlic. Cook for another 2 minutes until fragrant.

Mix in the chopped tomato and parsley, lower the heat, stir and let cook until tomatoes start releasing its juices. This step will take about 6-7 minutes. If your tomatoes aren’t juicy enough add a couple of tablespoons of water.

Finally, add the chicken and chopped chipotle pepper. Simmer for about 8 more minutes until all the flavors had blended. Season with salt and pepper.

To serve, garnish with chopped parsley. You can serve it as a main dish with rice and a salad or as a topping for tostadas, sopes or for empanada filling. If you have leftovers this dish freezes well for about a month.

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VEGAN Feijoada – Brazil

A VEGAN version of the classic Brazilian dish, Feijoada.
This VEGAN feijoada is the healthy version of Brazil’s national dish, a black bean and vegetable stew loaded with plant-based protein.

SOURCE: Easy and Delish

PREP TIME: 10 minutes
COOK TIME: 30 minutes
COURSE: Entree & Main Dishes
SERVINGS: 6 servings
CALORIES: 391 kcal (per serving)

INGREDIENTS
1 pound dry black beans
3 tablespoon olive oil
1 yellow onion chopped
1 pound Portobello mushrooms stems discarded and caps sliced ½-inch thick, OPTIONAL
6 garlic cloves minced
5 cups water
½ teaspoon baking soda
¼ teaspoon cumin
2 sweet potatoes peeled and 1-inch cubed
2 bay leaf
1 tablespoon salt or more if desired
½ teaspoon pepper
1 14.5 can diced tomatoes
2 tablespoons tomato paste
1-2 tablespoon red wine vinegar
¼ cup cilantro chopped

INSTRUCTIONS
Sort and rinse black beans. Then, follow one of the methods below.
(OPTIONAL) Soaking: Soak beans with enough water to cover by 2 to 3 inches. Place in the fridge or leave at room temp overnight (8 hours) and add more water if needed. You may skip this step by adding baking soda to the beans when cooking.

SLOW COOKER FEIJOADA
Heat a large nonstick skillet over medium heat. Add oil and cook onion and mushrooms for 5-6 minutes or until softened, stirring every now and then. Add garlic and cook for 1 minutes or until fragrant, stirring occasionally.

Transfer half of the mixture to the slow cooker, stir in beans, water, baking soda, cumin, sweet potatoes, and bay leaves.

Cook on high for 2-4 hours or on low for 8-10 hours. Half hour before cooking time ends, stir in the other half of cooked garlic/onion/mushrroms, salt, pepper, canned tomatoes and tomato paste. Let cook until beans are tender.

Remove bay leaves, adjust salt if needed, and stir in vinegar. Transfer about ½ cup of beans with their broth to a blender and blend until smooth. Mix with the vegetarian feijoada. Sprinkle chopped cilantro on top and serve.

PRESSURE COOKER FEIJOADA
Press the sauté function and once heated, add oil and cook onion and mushrooms for 4-5 minutes or until softened, stirring every now and then. Add garlic and cook for 1 minutes or until fragrant, stirring occasionally. Cancel sauté.

Stir in beans and all the other ingredients at once, except vinegar and cilantro. Lock lid and cook on high pressure for 30 minutes.  Natural release pressure (about 20 minutes) and unlock lid. Remove bay leaves, adjust salt if needed, and stir in vinegar.

Transfer about ½ cup of beans with their broth to a blender and blend until smooth. Mix with the vegetarian feijoada. Sprinkle chopped cilantro on top and serve.

STOVETOP FEIJOADA
Heat a medium nonstick pot over medium heat. Add oil and cook onion and mushrooms for 5-6 minutes or until softened, stirring every now and then. Add garlic and cook for 1 minutes or until fragrant, stirring occasionally. Remove half of the mixture with a slotted spoon and reserve.

Stir in beans, water, baking soda, cumin, sweet potatoes, and bay leaves. Increase heat to high and bring to a boil. Reduce heat to medium-low, stir, cover, and cook for 60-90 minutes or until beans are almost tender. Stir in the other half of cooked garlic/onion/mushrooms, salt, pepper, canned tomatoes and tomato paste. Let cook for 10-15 minutes, or until beans are tender.

Remove bay leaves, adjust salt if needed, and stir in vinegar. Transfer about ½ cup of beans with their broth to a blender and blend until smooth. Mix with the vegetarian feijoada. Sprinkle chopped cilantro on top and serve.

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Air-Fryer Stuffer Chiles with Pork

A lightened-up version of the classic Chile Rellenos.
These hearty stuffed chiles are packed with a savory filling made from pork, zucchini and black beans.

SOURCE: Eating Well

PREP TIME: 25 minutes
COOK TIME: 5 minutes
COURSE: Entree & Main Dishes
SERVINGS: 4 servings
CALORIES: 228 kcal (per serving)

INGREDIENTS
4 poblano peppers
Cooking spray
8 ounces lean ground pork
¾ cup diced zucchini
½ cup chopped white onion
½ cup rinsed canned black beans
1 tablespoon chili powder
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon ground pepper
½ cup sour cream
¼ cup chopped fresh cilantro, plus more for garnish
½ cup crumbled cotija cheese
Tortilla chips & salsa verde for serving (optional)

INSTRUCTIONS
Lightly coat poblanos with cooking spray. Arrange in a single layer in the basket of a 6-quart air fryer. Cook at 400°F, flipping once, until the skins are charred, about 10 to 12 minutes. Transfer to a bowl, cover with plastic wrap and let steam for 10 minutes.

Meanwhile, cook pork, zucchini and onion in a large skillet over medium heat, stirring and breaking up the pork with a wooden spoon, until the pork is cooked through and the zucchini is tender, 5 to 8 minutes.

Add black beans, chili powder, garlic powder, salt and pepper; cook, stirring, for about 2 minutes. Remove from heat and stir in sour cream and cilantro.

Carefully peel the skin from the peppers and cut a slit, lengthwise, down one side of each pepper; remove and discard seeds.

Gently stuff the peppers with the pork mixture. Carefully arrange the peppers in the air-fryer basket (they’ll be delicate). Cook at 400°F until heated through, about 5 minutes.
Top the stuffed chiles with cotija. Sprinkle with additional cilantro, if desired. Serve with chips and salsa, if desired.