Optimal Health
Plant-based Lifestyle
The Amazing Plant-Powered Benefits of
HISPANIC CUISINE
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The Amazing Plant-Powered Benefits of
HISPANIC CUISINE
By Donna Green Goodman
I
f the first thing you think of when you hear Hispanic Cuisine is Mexican food, I’ve got some news for you!
“Hispanic Heritage Month,” according to micfood.com, “is celebrated annually in the United States from September 15 to October 15 and explores the diversity of Hispanic cuisine. From Mexico to Central America, from the Caribbean to Northern and Southern South America, while a basic common language unites those cultures, the diversity within their customs, ethnicity, regional lingo – and their food – is quite broad.”
I discovered that what we eat in American restaurants is far different from what is actually consumed in the native culture.
I’ve also learned how valuable the plant ingredients are. Avocado, cilantro, and black beans form a phytochemical powerhouse that prevent and reverse health conditions.
Avocados
are excellent for detoxing, support fetal health and bone and vision health, are heart healthy and anti-cancer; and also bring relief for osteoarthritis and improve depression. While bananas boast about 422 mg. potassium/medium banana, they really pale in comparison to an avocado which provides 708 mg/1.
Black Beans
steady the digestive process with fiber and protein. They regulate blood sugar and lower blood cholesterol levels because of their soluble fiber. The black color means they’re full of phytochemicals that are anti-inflammatory, antioxidant, and protective. They reduce the risk of cancers and have Omega 2 fats.
Ginger
is anti-nausea, eliminates gas, is anti-inflammatory, builds the immune system, protects against colon cancer, and induces ovarian cancer cell death, all while tasting so good.
Garlic
is anti-bacterial, anti-viral, (yeasts, fungi, worms), and supports anti-oxidative stress compounds. It’s anti-clotting, lowers blood pressure, lowers homocysteine levels, and is anti-inflammatory across all body systems. Garlic is also anti-arthritic, eases allergic airways, is active in cancer prevention, and improves our metabolism of iron.
Cilantro
is rich in antioxidants, essential oils, vitamins, and dietary fiber, that all help reduce LDL or “bad cholesterol” while increasing HDL or “good cholesterol” levels. This herb contains a variety of phytochemicals, minerals, and vitamins, and it boasts 258% of the daily recommended intake of Vitamin K. It is also helpful in Alzheimer’s treatment as it is protective of neurons. It is also quite powerful in ridding the body of heavy metals.
Onions/Green Onions
are anti-inflammatory, anti-cancer, and help increase bone density. The sulfur helps our connective tissue. Onions have anti-clotting capacity, lower blood triglycerides and cholesterol, and improve cell membrane function in red blood cells. They also help blood sugar levels, and are anti-bacterial.
Tomatoes
provide a staggering amount of phytochemicals that fight cancer by triggering cancer cell death; they increase bone strength, reduce triglycerides and cholesterol, and block platelet aggregation (which leads to blood clots).
Tortillas1½
cup unbleached flour
1½
cup white whole wheat flour
2
teaspoons baking powder
2
teaspoons salt
¾
cup vegetable shortening ( I use Earth Balance)
¾-1
cup warm water
Sift flour in bowl. Add salt and baking powder. Cut in shortening. Add water and stir till mixture becomes a ball. Knead for a few minutes, and then separate into about 8 -10 balls. Cover and let rest for 30 or so minutes. Roll out into thin disks and cook on grill or iron skillet, flipping once. It’s like making roti bread. Yields: 8-10 tortillas
Guacamole4
medium ripe avocados
1
container your favorite nondairy sour cream
1
medium tomato, diced
1
medium onion, finely chopped
Juice of one large lemon
Juice of one large lime
Salt to taste
Juice of one large lemon
Juice of one large lime
Salt to taste
Peel and mash avocados. Add other ingredients and mix well. Add salt to taste. Serve with peach salsa and tortilla chips as appetizer/party food or with nachos. Yields: 6 cups
Paella¼
cup olive oil
2
garlic cloves, minced
1
medium onion, chopped
2
tablespoons fresh cilantro, chopped
1
tablespoon dried thyme
⅛
ounce saffron*
1
box Instant Brown Rice
4
cups water
½
cup your favorite veggie chicken
½
cup your favorite veggie sausage
½
cup your favorite veggie seafood or diced tofu
2
tomatoes, diced
¾
cup frozen green peas
McKay’s Chicken Style Seasoning, to taste
Salt to taste
McKay’s Chicken Style Seasoning, to taste
Salt to taste
In a large pot, sauté garlic, onions, herbs and saffron in the olive oil. Add rice and stir-fry. Add water to sautéed mixture, adding Mckay’s to taste. Bring to boil and reduce heat. Let simmer until rice is done. While rice is cooking, warm veggie meats and dice tomatoes. When rice is done, fold in veggie meats, tomatoes and green peas. Adjust seasonings to taste. Enjoy! Serves: 10
*An expensive spice, saffron helps asthma, is an expectorant, fights cancer, heart disease, PMS, and boosts the immune system.
Colombian Veggie Chicken with Coconut StewVegetable Oil Spray
1
medium onion, finely chopped
3
cloves garlic, chopped
1
green bell pepper chopped
3
cups your favorite veggie chicken, cut or torn into small pieces
1
medium tomato, blanched, peeled and chopped
1
pimento, chopped
¼
teaspoon salt
1½
teaspoons McKay’s Chicken Style Seasoning
1½
cups water
1
tablespoon water
1
teaspoon cornstarch
½
cup coconut milk
Spray a large saucepan with vegetable oil spray, and sauté onions, garlic and peppers. Add veggie chicken, tomatoes, pimento, salt, McKay’s, and 1 1/2 cups water. Bring to a boil, cover and reduce heat, simmering for 30 minutes. Mix 1 tablespoon water with 1 teaspoon cornstarch and slowly stir into mixture in saucepan, Continue stirring and add coconut milk. Stir for about 5 minutes as sauce thickens. Serve over brown rice, couscous or pasta. Serves: 6
Cuban Black Bean Soup1
pound dry, black beans
1
large onion, finely chopped
1
large green pepper, finely chopped
4
large cloves garlic, finely chopped
1
medium tomato, finely chopped
1½
teaspoons, cumin, more if desired
1
teaspoon dried oregano
2
tablespoons olive oil
McKay’s NO MSG Chicken Style Seasoning
Bakon Seasoning to taste
Salt to taste (optional)
McKay’s NO MSG Chicken Style Seasoning
Bakon Seasoning to taste
Salt to taste (optional)
Sort and wash beans. Place in a crockpot along with onion, green pepper, tomato, garlic, cumin, oregano and Bakon. Add enough water till about 2 inches above the beans. Turn on low and cook till beans are tender (overnight works best). Add more water if necessary. When beans are tender add olive oil, McKay’s and optional salt to taste. Serves: 8-10
Donna Green-Goodman, MPH writes from Huntsville, Alabama where she and her husband operate Lifestyle Therapeutix, A Lifestyle For Better Health Center www.lifestyletherapeutix.com. She is a health educator who is a 25-year breast cancer survivor. She’s been a college professor and a national ambassador for the Susan G. Komen for the Cure Circle of Promise Campaign. She is author of Somethin’ to Shout About!, Cookin’ Up Good Health, Still Cookin’ Up Good Health, and executive producer of her own cooking show, Cookin’ Up Good Health!, which can be found on Donna’s YouTube Cooking Channel.