Mexican cuisine is known for its rich spices and vibrant flavors, as well as its diverse range of fresh, healthy ingredients. The traditional Mexican diet is generally quite healthy, but with a few adjustments, such as by adopting seasonal productsBy using healthy cooking methods and making thoughtful swaps for nutritious ingredients, you can ensure you pack both a flavor and health punch.
Popular Mexican Dishes
Mexican cuisine is rich and diverse, offering a wide range of tasty dishes that reflect the country's history, culture, and regional influences. Some popular Mexican dishes include:
Tacos: This beloved Mexican dish is made with soft or hard corn tortillas filled with a variety of ingredients such as grilled meat, pork and simmered fish, topped with onions, cilantro, salsa and lime. The hard taco shells are fried in vegetable oil, which makes them crispy but also high in fat, including harmful trans fats.
Enchiladas: This tasty dish is made with rolled tortillas filled with meat, cheese and beans, then topped with chili sauce, baked and then topped with sour cream, lettuce and extra cheese.
Fajitas: This savory dish traditionally features grilled and marinated strips of meat, usually beef or chicken, accompanied by sautéed vegetables. Fajitas are typically served on a hot skillet or griddle and are often accompanied by tortillas and a variety of condiments.
Quesadillas: This dish is made with tortillas filled with cheese and various ingredients such as mushrooms, huitlacoche (corn mushroom) or flor de calabaza (squash flowers). They are folded in half and grilled or baked until the cheese melts.
Nachos: This popular Mexican dish consists of tortilla chips topped with a variety of ingredients such as cheese, salsa, guacamole, sour cream, refried or black beans, ground beef or shredded chicken or pork.
Tamales: These are made by steaming corn dough packets (masa) filled with various ingredients such as meat and chili, or sweet fillings. Tamales are wrapped in corn husks and are a traditional dish enjoyed during celebrations and holidays.
Chili peppers: This dish consists of whole sweet peppers stuffed with cheese or meat, then dipped in egg batter and fried until golden brown. Chiles rellenos are served with tomato sauce or salsa.
Ceviche: This fresh food consists of raw fish or seafood salted in lime or lemon juice, mixed with tomatoes, onions, cilantro and sometimes avocado. Ceviche is often served as an appetizer.
Healthy Ingredients to Use in Your Mexican Dishes
Many traditional Mexican dishes contain healthy ingredients that contribute to a well-balanced diet. Incorporate a variety of these healthy ingredients into your homemade Mexican meals.
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Avocados are a staple in Mexican cuisine. This nutrient-dense fruit is the key ingredient in guacamole and is used in salads, burritos, tacos, and as a topping for many other Mexican dishes.
Avocados are a great source of heart-healthy monounsaturated fat called oleic acid. These beneficial fats help lower “bad” LDL cholesterol and raise “good” HDL cholesterol. Avocados are also rich in vitamin E. This important nutrient acts as an antioxidant that helps protect skin from the damaging effects of the sun and reduces the risk of cardiovascular disease and premature skin aging.
Tomatoes
Tomatoes are another popular fruit and a key ingredient in many Mexican dishes, including salsas, guacamole, dips, tacos, and enchiladas. Tomatoes are rich in antioxidants, including lycopene, beta-carotene, and quercetin. Lycopene is associated with a reduced risk of certain types of cancer and heart disease. Tomatoes also contain lutein and zeaxanthin, which are beneficial for eye health, as well as vitamin C, which is important for collagen production to maintain skin elasticity. Cooking tomatoes with a little olive oil can improve the absorption and bioavailability of fat-soluble compounds like lycopene.
Pepper
Chili peppers play a vital role in Mexican cuisine, adding heat and spice to a variety of dishes. Chili peppers contain an active compound called capsaicin that gives them their intense spiciness and heat, as well as their many health benefits. Chili peppers are beneficial for improving cardiovascular health as they stimulate circulation and help reduce blood clotting and high cholesterol levels.
Chili peppers are a great source of vitamins C and A, which are two important nutrients needed for a healthy immune system, healthy skin and vision, and help reduce inflammation in the body. Consuming chili peppers can help improve digestion and boost your metabolism.
Legumes
Legumes like black, pinto, and kidney beans are essential components of Mexican cuisine and a great source of plant-based protein. They contain essential amino acids that the body needs to build and repair muscle, making them a valuable protein source for vegetarians and vegans. Legumes are rich in dietary fiber, both soluble and insoluble, which supports digestive health by preventing constipation and promoting regular bowel movements. The soluble fiber in legumes supports the growth of beneficial gut bacteria and contributes to a healthy gut microbiome.
Legumes provide complex carbohydrates that are digested slowly, resulting in a gradual release of glucose into the bloodstream. This helps maintain stable blood sugar levels and provides sustained energy. It also contributes to a feeling of fullness, aiding in weight management.
Legumes are a good source of various vitamins and minerals, including folate, iron, magnesium, potassium, and zinc. These nutrients play a vital role in maintaining overall health, supporting energy metabolism, and contributing to the proper functioning of the immune system. Regular consumption of legumes may also help lower LDL cholesterol and has been linked to a lower risk of heart disease.
Coriander
This flavorful herb commonly used in Mexican cuisine not only adds a pop of flavor and color to dishes, but also provides several health benefits. Cilantro can support the body’s natural detoxification processes by binding to heavy metals and facilitating their elimination. It is also a good source of vitamins C, K, and A, folate, potassium, and manganese, which play important roles in various bodily functions, such as immune support, blood clotting, and bone health. Cilantro contains antioxidants, including quercetin, beta-carotene, and various flavonoids. These compounds help neutralize free radicals in the body, reducing oxidative stress and inflammation.
Onion
A variety of onions are used in Mexican cuisine, including red, white, yellow, and new onions. Onions are rich in sulfur compounds called allicin, which are responsible for their characteristic pungent taste and spicy aroma when freshly cut. Allicin is known for its antimicrobial and immune-boosting properties, which improve the body's ability to defend itself against infections.
Onions are an excellent source of quercetin, a flavonoid that has powerful antioxidant and anti-inflammatory properties. Quercetin can help reduce the release of histamine, making it beneficial for allergy sufferers by reducing allergy symptoms.
Garlic
Garlic is a staple of Mexican cuisine, enhancing the flavor of dishes such as salsas, guacamole, enchiladas, and various meat and seafood dishes. It has antibacterial, antiviral, and antifungal properties, making it beneficial in fighting various infections. Garlic acts as a natural antibiotic with the added benefit of promoting the growth of beneficial gut bacteria.
Garlic contains an active compound called allicin, which helps boost the immune system. Eating garlic can help boost the disease-fighting action of white blood cells and has been shown to reduce the risk of colds and flu. It is also a good source of selenium and zinc, which are important nutrients needed for immune health.
Regular consumption of garlic may help prevent heart disease by reducing inflammation, lowering LDL cholesterol levels and blood pressure, and reducing plaque buildup in the arteries.
Brown rice
Whole grains like brown rice give Mexican dishes an extra boost of fiber, both soluble and insoluble. Fiber is essential for digestive health, helping prevent constipation, promoting regular bowel movements, and supporting a healthy gut microbiome. The fiber in brown rice also promotes feelings of fullness, which can help control appetite and aid in weight management.
Brown rice provides complex carbohydrates that are digested more slowly than the simple carbohydrates found in white rice, leading to a gradual and sustained release of energy. This makes brown rice a suitable option for maintaining stable blood sugar levels.
Brown rice contains a variety of important nutrients, including B vitamins, magnesium, phosphorus, and selenium. These nutrients play a crucial role in energy production, bone health, and nervous system function.
Lime
Limes are an important ingredient in Mexican marinades, salsas, guacamole, salad dressings, tacos, and ceviche, bringing a refreshing and tangy twist to these dishes. Limes are packed with vitamins and phytochemicals that boost the immune system, including an abundance of vitamin C. This powerful antioxidant is one of our most effective immune boosters, with antibacterial and antiviral properties. A deficiency in this important vitamin will lead to impaired immunity and a greater susceptibility to colds, flu, and other infections. Lime zest is particularly rich in protective flavonoids that have strong antioxidant action, which support the immune system and may help reduce the risk of cancer.
7 Ways to Make Your Mexican Food Healthier
Many traditional Mexican dishes can be made healthier by incorporating fresh, healthy fruits, vegetables and whole grains, using good quality lean proteins
and adopting healthy cooking methods. By swapping in healthy ingredients, you'll reduce the overall calorie, saturated and trans fat, and sodium content of your Mexican dishes while maintaining delicious flavors.
1. Embrace fresh, plant-based ingredients
One of the pillars of healthy Mexican cuisine is the emphasis on fresh, wholesome ingredients. Incorporate a variety of colorful fruits and vegetables, including tomatoes, peppers, avocados, and leafy greens, into your dishes. These nutrient-dense foods not only add flavor and texture to dishes, but also provide essential vitamins, minerals, and phytochemicals.
2. Mindful cooking methods
Enjoy traditional Mexican recipes that involve cooking methods like grilling, steaming, and baking, which are healthier alternatives to frying. Experiment with these cooking techniques to create lighter versions of your favorite Mexican dishes. Some Mexican dishes incorporate frying, like chimichangas, churros, or flautas. Regular consumption of fried foods can contribute to excess unhealthy saturated and trans fats and extra calories. Swap out taco shells and fried corn chips for healthy, homemade baked alternatives using soft corn tortillas, a little olive oil, sea salt, and spices. Use olive oil or other healthy cooking oils like avocado oil instead of vegetable oil when pan-frying. Make healthy refried beans by lightly mashing black or pinto beans with a few spices and pan-frying them in a little olive oil.
3. Choose whole grains that are high in fiber
Some Mexican dishes use refined grains, such as white flour tortillas and white rice. Instead, choose whole-grain options, such as brown rice and whole-wheat or corn tortillas. Whole grains are a higher-fiber option because they contain the bran and germ layers, providing more fiber and nutrients than refined grains. Whole grains provide slow-release complex carbohydrates for sustained energy and balanced blood sugar levels. Quinoa and cauliflower rice are also healthy alternatives to rice.
4. Ditch unhealthy sauces and excess cheese
Swap out creamy, cheese-based sauces that are high in saturated fats for healthy salsas, pico de gallo, or other homemade sauces that use fresh, wholesome, plant-based ingredients. While cheese is a common ingredient in Mexican cuisine, some dishes contain excessive amounts of it. Moderation is key, and opting for lighter cheeses or reducing the amount of cheese in dishes can help make your Mexican meal healthier. Try using stronger-flavored cheeses, like feta and cotija, which allow you to use less while still enjoying their flavor.
Some healthy alternatives to sour cream include Greek yogurt and avocado cream, which is a blend of ripe avocado with a little lime juice, garlic, and cilantro. Cashew cream also works well as a dairy-free alternative. Nutritional yeast has a cheesy flavor and can be sprinkled on dishes like tacos or nachos. It is also a good source of B vitamins and is ideal for vegans.
5. Use good quality proteins
Replace processed meats like chorizo, longaniza, salchicha, and tocino, which are high in saturated fat, preservatives, and sodium, with good quality grass-fed meats, organic chicken, wild-caught fish, and plant-based protein alternatives like tofu and organic legumes.
6. Portion control
Mexican food is often served in generous portions. Pay attention to portion sizes to avoid overeating, especially in restaurants where portions can be large. Consider sharing plates and eat slowly and mindfully. Savor your meal and stop when you feel satisfied. Eating in moderation is important to maintaining a healthy, balanced diet.
7. Gluten-free alternatives
Mexican cuisine offers many delicious options that can be adapted to gluten-free. Corn tortillas are a staple of Mexican cuisine and are naturally gluten-free. Use them as a base for tacos, enchiladas, tostadas, or quesadillas. Tamales made with masa harina (corn flour) are generally gluten-free. Baked corn tortilla chips made with corn tortillas are a gluten-free alternative to flour tortilla chips. Lettuce and jicama (root vegetable) wraps are a healthy, gluten-free alternative to tortilla wraps. Look for gluten-free wraps made with grains like buckwheat, millet, chickpea flour, and tapioca flour.
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