15 Healthy Mexican Food Items With Immense Health Benefits

02 December 2024

Mexican food is famous for its spices and flavors.

However, many people are confused about whether they can include Mexican food in a healthy lifestyle or not. Actually, there are plenty of misconceptions about Mexican cuisine.

In fact, healthy Mexican food options are many, and you can easily include certain dishes into your balanced diet.

In this article, you will learn about various healthy Mexican food options to include in your balanced diet. Apart from that, you will also get to know the health benefits of each item.

Moreover, this article will also explain why people commonly misunderstand Mexican food as unhealthy. Hence, to learn more, read on to the end of the article.

A General Overview of Healthy Mexican Cuisine

The Mexican cuisine is famous for its rich flavors, diverse ingredients, and cultural significance. Hence, there are multiple healthy food options available as well.

Actually, a lot of Mexican food has a lot to teach us about nutrition. In fact, apart from the staple food items, there are quite a lot of additional factors to consider.

For example, there are some special healthy Mexican ingredients, including pumpkin, chia seeds, cactus, etc., which are quite popular among health-conscious people.

Apart from that, you will find a lot of vegetables in Mexican food. These include tomatoes, avocados, bell peppers, chili peppers, etc.

Hence, there is never a shortage of vitamins, minerals, and fibers. Additionally, many traditional Mexican food items include lean protein sources, like chicken, beans, and fish. Basically, you can use them as excellent options to maintain a healthy diet.

Why Is Mexican Food Often Misunderstood As Unhealthy?

Generally, the misconceptions about Mexican foods are due to the way many restaurants and food stalls prepare them in the US. For instance, you will frequently find high amounts of cream, cheese, and fried items on top of ingredients.

The following are some of the major reasons why many people misunderstand Mexican food as unhealthy:

Many Mexican restaurants in the US offer dishes that have large portions of sour cream, cheese, and deep-fried items. Hence, this increases your calorie count after consumption.
In many cases, Mexican dishes do not use lard. In fact, there are many healthier cooking options.
Restaurants generally serve large portion sizes of Mexican dishes. So, obviously, they contribute to overeating. Therefore, if you want to eat healthy at a Mexican restaurant, you might face difficulties.

When it comes to healthier food options, there are many dishes you can consider – legumes, grilled meats, vegetables, whole grains, etc. Basically, when you want to have Mexican food, you must make healthy choices.

For example, you must choose lean protein, grilled items, and control cheese and cream portions. This way, you can enjoy Mexican food even when you are maintaining a balanced diet.

15 Healthy Mexican Food Items And Their Health Benefits

The following are some of the best and healthy Mexican food items for you if you are on a balanced diet:

1. Beans

This is a staple source of fiber, protein, and iron for Mexicans. Apart from that, it also helps you to stay full.

Additionally, if you consume it on a regular basis, it will help you lower your cholesterol levels. Moreover, beans also help you to boost your heart health and help to maintain blood sugar levels.

2. Guacamole

The major health benefit of guacamole comes from avocados. Basically, avocadoes are monounsaturated fat and hence help to lower bad cholesterol. Also, since avocados have high fiber, it helps you to maintain your digestive tract.

Additionally, there is also no risk of colon cancer. Moreover, avocados also ensure eye health and skin health and prevent inflammation.

3. Salsa

Salsa is a good addition to your diet. With it, you can add more flavor to your food without adding excess sugar, salt, or additional fat.

Apart from that, it also contains various vitamins and minerals. In addition to that, salsa is also high in fiber and antioxidants. As a result, it will help you to remove harmful toxins from your body.

4. Grilled Chicken

Grilled chicken is a lean and high-quality protein option. Hence, it can help you to build and repair your muscle tissues.

Apart from that, it will help you to maintain a healthy immune system and facilitate muscle growth. In addition to that, lean chicken also improves your bone health and helps you fight infection in your body.

5. Sweet Potato and Black Bean Quesadillas

Basically, sweet potatoes are full of nutritional qualities. For instance, it is rich in fiber, vitamins, and minerals. Apart from that, they also add a little sweetness to the quesadillas.

As a result, it complements the earthy flavor of black beans. On the other hand, black beans come with a good amount of protein.

6. Vegetarian Enchiladas

When you make enchiladas with whole grain tortillas, vegetables, beans, and lean protein, you can control the calories. Basically, enchiladas offer you a balance of fiber, protein, and other essential nutrients.

Moreover, you can also boost your protein and vitamin intake if you want. However, one tortilla of vegetarian enchiladas contains 580 calories (approx.).

7. Brown Rice

Brown rice is primarily a whole grain which will help you reduce the risk of stroke or any other heart diseases. This is because of the presence of magnesium.

Moreover, it also helps in controlling blood sugar since brown rice has a lower glycemic index than white rice. Furthermore, vitamins and minerals also ensure a healthy immune system.

8. Grilled Vegetables

Grilled vegetables are filled with vitamins and minerals. Also, when you grill vegetables, it reduces the amount of fat in vegetables. As a result, it becomes easier to digest. Moreover, with grilling, you can bring out the natural sweetness of vegetables.

9. Cilantro Lime Cauliflower Rice

If you want a low-calorie, grain-free carb, the cilantro lime cauliflower rice is a better option. Moreover, the recipe is vegan and gluten-free.

This can be a great alternative to traditional white rice. Apart from that, due to the presence of vitamins and minerals, it is a healthy Mexican food option.

10. Corn on the Cob

Due to its high fiber content, corn helps in maintaining bowel health and helps in preventing constipation.

Apart from that, corn also contains antioxidants, folate, potassium, and plant sterols. This will help you to lower cholesterol levels. Apart from that, it will also help you to support heart health.

11. Zucchini

Zucchini has high fiber and water content. This helps in the digestion process and reduces the risk of constipation. Additionally, since zucchini is low in carbs, it also helps you to regulate blood sugar levels.

12. Fresh Tomatoes

Generally, tomatoes contain potassium, which helps to regular blood pressure in the body. Moreover, since they release antioxidants, they can also help prevent cancer.

Additionally, if you consume a tomato-rich diet, you can ensure better digestion. Furthermore, you will have an improved immune system.

13. Shrimp Ceviche

Shrimp ceviche is healthy because it is high in protein content. Apart from that, it also comes with a good number of vitamins and minerals.

As a result, it not only helps to build muscles but also ensures bone health, immunity, and nerve function. Moreover, if you are following a low-calorie diet to lose weight, shrimp ceviche is a healthy Mexican food option.

14. Pozole

It is a stew that is rich in protein. Here, for each cup you consume, you get 18 grams of protein. Additionally, it also contains fiber.

However, you can add more fiber to it by adding vegetables like avocado or cabbage. This will help you to digest your food better.

15. Chicken And Vegetable Tacos

Since chicken is a lean source of protein, it provides amino acids for muscle building. Moreover, it is also a good source of vitamin B. On the other hand, vegetables are rich in fiber, vitamins, and minerals. Hence, with a combination of chicken and vegetables, you can have a healthy diet.

Try Your Favorite Healthy Mexican Food Now

Hence, you can see that there are plenty of healthy Mexican food options. However, this is not common in the US because most Mexican restaurants in this country serve Mexican food items with a lot of oil, spices, and cream.

Hence, it looks unhealthy to common people. Therefore, if you want to have a healthy Mexican diet, you have a lot of choices.

Do you have more suggestions on healthy Mexican food items? Please share your ideas and opinions in the comments section below.

Read Also:

Soumava Goswami

A passionate writer and an avid reader, Soumava is academically inclined and loves writing on topics requiring deep research. Having 3+ years of experience, Soumava also loves writing blogs in other domains, including digital marketing, business, technology, travel, and sports.

View all posts

5 Tricks to Get Kids to Eat Vegetables

Almost all the parents face the problem of getting some vegetables down the system of their little ones. Children are quite adaptive and they change easily if it is introduced in a healthy manner. All you need to do is understand the psychology of your little ones and make it exciting for them. Kids love to do anything when it is fun. Read also: 9 Magical Benefits of a Vegetarian Diet Here are a few amazing tricks using which you can turn the intake of veggies into a fun activity and get your kids to eat them without any force. So, read through and thank me later! Ignore Sometimes Kids tend to repeat those actions on which they get the most attention. When they do not want to eat vegetables, the parents immediately shift all their focus towards the kid. That’s when they start to repel even further. In order to let your child figure out the taste themselves and feel that it is normal to eat veggies on the dinner table like everybody else, just ignore them sometimes. Be the Role-Model Children look up to their parents and imitate their actions. In order to develop healthy habits like eating vegetables or the like, make sure you follow them too. If you are going to eat vegetables at the dinner table, they will not have an excuse to say ‘no’ to the veggies. In fact, they might even be more interested to give the veggies a try after seeing you eat. Make sure you discuss the health benefits of vegetables and give more awareness to kids while being on the table or an hour or two beforehand. Ask for Help If you ask for a hand in the kitchen while you prepare the meal, the kids will be much more interested to eat that dish. Make them believe that they are cooking it. Make them add a few spices or cut a few veggies so that they get excited to try the dish. This way you will not have to force them to take a bite or two as they will definitely take one by themselves. However, they may need some motivation to finish the plate. Do not force them to finish it and let them eat as much as they can. Note that, forcing things on to kids only makes them repel even further. Decorate the Plate Kids get attracted to food that looks very colorful and tempting. Therefore, make sure you garnish their plate and make shapes like a smiley or a tree using the veggies. Then, play with your child by asking them to eat the tree like a giant dinosaur. You can also make a story for them in order to help them finish their plate. This way their attention would be divided and they will continue eating without much fuss. Make the Dips We all know how kids love ketchup, cheese, and other sauces. In order to make the vegetables exciting for kids, prepare different delicious dips made of cheese, cream, butter or whatever your kids love. Tell them that the dish is called vegetable nachos and it may help them eat the clean solid veggies while imagining nachos. Smart, isn’t it? Read also: Can We Grow Carrots All Year Around? How to Stay Healthy and Fit Despite a Hectic Schedule Meals That Matter: The Best Foods And The Ways They Make You Fit

Which Edible is Right for You?

Besides searching for the best way to consume CBD, if you ever have searched for marijuana edibles, you’ve probably received more results than you can possibly ever go through. There are cookies, brownies, candy, beers, coffees, and sodas, among many other foods. There is even cannabis-infused flour, butter, sugar, and honey for you to cook with if you want to add a little THC to your own meals or baked goods. However, if you’ve never tried edibles, you might not know which is right for you. Here’s a rundown of the most popular types of edibles and how they differ from each other. Candy Edibles Candy, and gummy candy, in particular, is the most popular way to consume marijuana in food. Chocolate bars, truffles, and bonbons are also favorites, but the point is that no matter what flavor you’re looking for, you’re bound to find a candy you’ll like. Many people choose candy edibles because they can mask the sometimes bitter flavor of cannabis. Another reason candy is popular is that it is usually small in size and can be consumed discreetly. Take a gummy, for instance. You can easily put several gummies in a bag and carry them in your purse or backpack, and when you eat one, no one would ever know it contains marijuana. Mints, which fall under the candy category, are even more discreet to carry and easier to consume without calling attention to what you’re eating. Baked Goods Pot brownies are the stereotypical edible that always seems to be associated with marijuana. However, there are numerous types of baked goods that contain THC these days. From cookies to bread to cakes to macarons, you can find a baked item that fits your needs. These tend to be more conspicuous than marijuana candy, but that all depends on how it’s packaged. If your cookie or brownie is in a plain container, it’s likely no one will be the wiser when you eat it. You can buy legal delta 9 edibles in a variety of forms online such as brownies and peanut butter cups. Keep in mind that it can be harder to control your dose with a baked good than with candy. With a pot cookie or brownie, though, the amount of THC you consume may differ with each bite. For this reason, eat only a small portion of your baked goods, to begin with until you know how it’s affecting you. Soda Cannabis-infused sodas are harder to find than candy and baked goods, but they are gaining in popularity and becoming more prevalent in states where recreational marijuana is legal(considering its pros and cons). The main factor in its growth is that soda is digested more quickly than solid food, so the buzz happens more quickly when you drink a THC-infused product rather than eat candy or cookies. Sometimes, it can take an hour or better before you feel anything from candy or brownie edible, but you’ll feel the effects much faster with a soda. Tea Many edible consumers prefer to get their THC from a cup of hot tea. This is a favorite method because most tea bags only contain minimal amounts of THC so you can get some of the effects of marijuana without being entirely incapacitated, especially if you’re sensitive to the drug. Of course, you can find tea bags with significantly more THC than others, so make sure you pay attention to the brand you get and how much THC you’ll be consuming with a single tea bag. You can also use canna honey or cannabis-infused sugar in your tea as an alternative to getting the THC from the tea bag itself. Since you’ll most likely make the canna honey or cannabis-infused sugar yourself, you’ll be more aware of how much marijuana you’re using each time you put some in your tea. There are many recipes for honey and sugar infused with cannabis on the Internet to help you make your own edibles. Conclusion No matter how you decide to consume marijuana, it’s important to understand the dose you’re putting into your body. For instance, a soda usually is meant for two separate servings, so don’t down the entire bottle if you haven’t ever tried one before. Take it slow and pay attention to your response to the edible to make sure you’re using it safely. Before long, you’ll find the edible that’s perfect for you! Read Also: 7 Guidelines for an Effective Marijuana Detox Choosing a Medical Marijuana Dispensary

7 Delicious & Exotic Snacks For Your Next Cocktail Party

Are you that lucky cocktail party host this weekend among your friends? If you are, then you must be wondering what exception you can make this time that people will love. We know that you can manage the ‘cocktail’ part. So, we have gathered seven delicious & exotic snacks for your next cocktail party that will win the hearts of your guests and makes you the star host of the month! However, these snack ideas are so overwhelmingly good that people may request you to make them again and again. Here, you will find quick and easy dishes to prepare, although you may need to visit the supermarket to get the ingredients. Without further ado, let’s get started with the recipes so that you can pick which snacks you want to prepare and make the list of ingredients. 1. Salmon Tartines for Fish Lovers Recipes with Salmon and avocado are always a delicacy; when you prepare it with wasabi, it will deliver a heavenly feel with your fast bite. And guess what, you need only 15 minutes to make it. Ingredients: To prepare this dish, you have to gather the following ingredients: Puff pastry, Sashimi-quality salmon, Mirin, One avocado, Low-sodium soy sauce Ginger, Lime juice, Caster sugar, Rice vinegar, and Wasabi paste. Cooking Method: To prepare the recipe, follow the steps below: Preheat the oven to 200 degree Celsius and cut the pastry according to your preferred shape; place them on a lined tray over the baking paper and bake for 10-12 minutes till golden in color and allow them to cool down. Your tartine base is ready. While baking, process the avocado with wasabi. To do that, take a small pan and dissolve sugar in water over low heat. When it cools down, take an avocado, wasabi, lime, and sugar in a blender, add salt or any other seasoning if you want, and set aside. Prepare a dressing by mixing mirin, vinegar, soy sauce, and ginger in a small pot. After you have prepared everything, take a pastry base and place avocado, salmon, and cress. Serve with a drizzle of dressing. 2. Elk Jerky Cheeseboard for Slow Eaters How about serving an Elk Jerky cheeseboard at your cocktail party? This cheeseboard is a great addition to the food you can serve because it not only has a posh vibe but also serves a unique version of your regular charcuterie board due to the gamey elk. Elk goes well with many reds including Cabernet Sauvignon, which can complement this strong-flavored jerky with its earthy notes. You can also pair it with lighter-style cocktails made from scotch, gin, or tequila, as they go well with these types of dried meat. You can add a variety of cheese to such a board, including emmental, brie, gouda, and blue cheese. 3. Carrot Muffin for Sweet Tooths If you want to prepare a carrot muffin for your cocktail party ahead of time and you love baking, then this dish is a must for you to try. Ingredients: This dish is easy to prepare and only needs eight ingredients. They are: Yogurt (Greek style), Ready mixture for making carrot cake, Carrots, Pecans, Eggs, Aperol, Pure cane sugar, and Vegetable oil. Cooking Method: To prepare the recipe, follow the steps below: First, you will make a labneh. Take a bowl and set a fine sieve over it. Put the yogurt inside, wrap it with the sieve, and hang it over the bowl in the refrigerator overnight. Preheat the oven to make muffins at 170 degrees Celsius. Grate the carrot coarsely and mix it with the cake baking mix. You can add pecans to the mix. Take the muffin glasses, and bake them for at least 35 minutes. To make sure they are evenly baked, insert a skewer in the center, and if it comes out clean, your muffins are ready. If you want to soak the muffins with Aperol syrup, place water, sugar, and Aperol on a small pan and keep stirring until the sugar is dissolved over medium heat. Place the muffins in a line and pour syrup over them. Let the muffins soak in the syrup for 5 minutes. Add the icing mix with labneh to make frost, and use your creative ideas to décor the muffins. 4. Four Crispy Buffalo Wings for Savory Hunters Nothing can beat the taste of chicken wings. And the crowd will devour it within a minute if you can make it extra crispy outside and juicy inside. Here’s the recipe: Ingredients: To make Buffalo wings, you’ll need the following: Chicken wings (defrost if frozen), Baking powder, Salt, Butter, Franks hot sauce, Sugar. Cooking Method: To prepare the recipe, follow the steps below: Tap the wings with tissue paper to absorb the extra water after washing. Toss the wings with baking powder and salt; it will absorb the extra moisture from the chicken's skin, making it crispier. We are not using hot oil in this recipe as we are going to bake the wings. The science behind baking the wings and making them crispy is to start baking using low temp at first and increasing the temp after a few minutes. Set the tray on the lower shelf of the oven at 250F/120C. Low temperature will melt the fat first, and high temperature will make the skin super crispy when you place the wings on a higher oven shelf at 425F/220C. 5. Sausage Rolls for Meat lovers You know that your friends love meat. But you don’t want to worry about arranging a bbq in the backyard. So, prepare these bite-size sausage rolls to calm the meat cravings of your guests. Ingredients: To make sausage rolls, you’ll need: Pork, Onion & Garlic, Breadcrumbs, Puff Pastry, Bacon, Fennel Seeds, Salt & Pepper. Cooking Methods: Follow the easy-peasy steps below to cook off sausage rolls: Take a pan and cook bacon, onion, garlic, and celery, Mix with the pork, Place the puff pastry, put the mix on it, roll it over, and cut it into small portions. Place them on a baking tray and brush with egg. Bake them for 30 to 40 minutes until golden brown. This snack serves its best when you are keeping the option of exciting games at your party. Whether it’s a two-player board game or a multiplayer one, people can have more fun when they have something delicious to eat. 6. Coconut Shrimp for Peaky Eaters Every party has those guests who will not eat anything that’s too oily or too sweet. To tackle those peaky eaters, you can cook coconut shrimp, which will go well with whiskey cocktails. If you are not hiring any bartenders and decided to become one for the day, check out these whiskey cocktail recipes for home bartenders! Ingredients: You will need the following items for this quick bite. Jumbo Shrimp, Flour, Shredded coconut, Beaten egg, Pepper, Pranko breadcrumbs, Garlic powder, Oil and salt to taste. Cooking Method: Follow the steps below to have the best shrimp dish of your life. Wash the shrimp and season them in a bowl with pepper and salt, Take two flat dishes. Mix flour and garlic powder in one of them; in the other, mix coconut and breadcrumbs. Take one shrimp and dredge it in the flour mixture; after that, dip it in the beaten egg and dredge again in the coconut mix. Follow the steps for each shrimp. Refrigerate for an hour (or overnight if you want to prepare the night before and serve hot the next day). Deep fry in a pan full of oil till golden brown color and season with salt and pepper after the whole batch is done. Place them on a baking sheet with a cooling rack so that they can absorb the dripping oil. Serve it with sauce or mango salsa. 7. Salsa for Lazy Hosts When it comes to cocktail parties, you need easy, quick recipes that will take less time to prepare so that you don’t get stuck in the kitchen while others are enjoying the evening, and this salsa will take only two minutes. Ingredients: Here goes the items you need to get together: Crushed tomato, Coriander leaves, Green chiles, Garlic, Lime, Jalapeno, Cumin, and Sugar. Serve with tacos, fajitas, burritos, nachos, or quesadillas. You can buy them at any store. Cooking Method: All you need to do is blend all the ingredients mentioned above. However, make sure to use good quality canned tomatoes, if not fresh ones. You need to blend for a few seconds and see the consistency. Keep blending if you like it smoother. But don’t blend too much if you like it chunky. Conclusion: With this list of seven delicious & exotic snacks for your next cocktail party, you will be able to welcome your guests with warm hearts and warm food on the counter. Even though cocktails are the main stars of your party, these bite-size, easy-to-prepare snacks will make your evening even better alongside the drinks. Prepare the snacks while ensuring the recipes have variety, such as spicy, sweet, savory, vegetarian, and non-veg options. Read Also: 14 Whiskey Cocktail Recipes For Home Bartenders Tips And Suggestions On How To Wear Cocktail Dresses Why should you go to a pool party in Vegas?

15 Healthy Mexican Food Items With Immense Health Benefits

A General Overview of Healthy Mexican Cuisine

Why Is Mexican Food Often Misunderstood As Unhealthy?