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.

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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.

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Positive And Negative Effects Of Portobello Mushrooms: Tasty Treat Or Health Hazard?

Although mushrooms have been used in cooking and customs for over a millennia, their popularity has increased recently. Previously unfashionable and difficult to market, portobello mushrooms are now in high demand all across the world. These big, meaty mushrooms taste fantastic when grilled, stuffed, or used as a meat substitute in burgers and sandwiches. They also have a delightfully rich flavor. But do portobello mushrooms have any health benefits over other foods? What are the negative effects of portobello mushrooms? Here we will talk about different methods to incorporate portobello mushrooms into your diet and their positive and negative aspects. What Are Portobello Mushrooms? Image Source: tastingtable.com The delicious Agaricus bisporus fungus, which also produces cremini and button mushrooms, is the source of these large mushrooms. Actually, despite being in various stages of development, all of these mushrooms are the same. The biggest and darkest of the three mushrooms, portobellos are the most mature. They can occasionally reach a width of around 6 inches and have a deep brown color. Large-scale portobello mushroom cultivation is famous all over the world. These mushrooms, however, are from the meadows of Eurasia and North America in the wild. They have a less spongy texture than other mushrooms. These mushrooms have a meatier texture which makes them a good substitute in vegan and vegetarian meals. Portobello mushrooms are generally thought to be a fantastic source of important nutrients that are good for your body. It is believed that portobello mushrooms are rich in beneficial plant-derived nutrients like B vitamins, selenium, potassium, copper, and selenium. If they are exposed to UV radiation while developing, they can also be a rich source of vitamin D. Mushrooms were initially not acceptable to the general public and to persuade people to add them to their shopping baskets- voluntarily. In order to make that happen they were given the rather glitzy-sounding name Portabella in the 1980s. Today, 90% of all mushrooms produced in the USA are portobello mushrooms. They are also a common addition to recipes by professional chefs at restaurants and for recipes cooked at home. Next time you see these delectable mushrooms you're shopping and they're labeled portabella rather than portobello, don't worry—they're the same! Many people think that mushrooms, in general, offer a number of health advantages. The same is true of portobello mushrooms, which are a rich source of protein, fiber, and important vitamins and minerals. However, it is important to remember that there has been little research on the health advantages of portobello mushrooms. It cannot be suggested for consumption without necessary caution. Benefits Of Portobello Mushrooms Image Source: a-z-animals.com Here are three positive health benefits of having portobello mushrooms based on popular research: Portobello mushrooms are an excellent addition to any diet because they lower fat and calories, like all mushrooms. Portobello mushrooms have a low calorie and fat content of 22 per 100 grams. They also contain 2.11 and 1.3 grams of protein and fiber. High concentrations of B vitamins riboflavin, niacin, and pantothenic acid enrich portobello mushrooms. They are essential for many bodily functions, like energy production and the metabolism of macronutrients. According to research, portobello mushrooms are rich in potassium, which is essential for maintaining muscle health and strength. 128g of cooked portobello mushrooms contain 440mg of potassium. It is roughly 9% of the daily adult intake. Negative Effects Of Portobello Mushrooms Image Source: cdn.britannica.com Like any meal, portobello mushrooms may not be suitable for everyone. The following are a few possible drawbacks of portobello mushrooms: Allergic Reactions Portobellos and other mushrooms may cause an allergic reaction in certain people. The degree of allergic reactions can vary. It can range from minor symptoms like irritation and hives to more serious ones like breathing difficulties or anaphylaxis. Consumption of portobello mushrooms can cause a severe reaction if you have a mushroom allergy. Digestive Problems Portobellos and other mushrooms contain chitin, a form of carbohydrate. Humans find chitin difficult to digest, and for some people, it can be uncomfortable. If ingested in large numbers or not cooked well, mushrooms can cause symptoms like bloating, gas, or upset stomach. Risks Of Contamination If you don't handle, preserve, and prepare portobello mushrooms correctly, they may become contaminated with bacteria, molds, and other hazardous germs. In this regard, they are much like other mushrooms. Food poisoning from eating contaminated mushrooms can cause symptoms like nausea, vomiting, diarrhea, and abdominal pain. Medication Interactions Portobello mushrooms, like several other foods, may have an effect on how some medicines work. For instance, they might impact how some medications and anticoagulants work. To be certain. There are no reported interactions. However, you can talk to a healthcare provider or pharmacist if you are taking drugs. How To Cook Portobello Mushrooms? Image Source: zardyplants.com Portobello mushrooms are ideal veggies in a variety of ways, including grilled, stuffed, and fried. However, you can also serve them on their own. They are very popular in Italian recipes like spaghetti and even as toppings on pizza. In a variety of vegetarian and vegan meals, including burgers and steaks, portobello mushrooms' are an ideal meat substitute. Here are a few of our favorite methods for preparing delicious portobello mushrooms: You may substitute a grilled portobello mushroom for a traditional meat burger or eat it alone as a plant-based steak. To prepare portobello mushrooms for pasta dishes and sauces, put them in a skillet and cook briefly until fork-tender. Portobello mushroom stuffing is an all-time favorite! Load a generous amount of cheese into the mushroom's center before baking it in an oven until it turns golden. Slice up a few of these chewy deliciousnesses. Put them on toast or toss them over for a savory stir fry! How To Choose The Right Portobello Mushrooms? Image Source: boomieskitchen.com Pick fresh, firm portobello mushrooms when you're shopping. Avoid portobello mushrooms that have bruises, or that have soft patches, as they are not suitable for consumption. You must consume fresh mushrooms right away because they are bad for your health when old. Fresh portobello mushrooms are best when in a paper bag or their original container in the refrigerator. These fresh mushrooms should be kept in an airtight container and kept at room temperature. It will prevent the formation of dangerous bacteria that could cause botulism. To help avoid cross-contamination, wash your hands both before and after handling portobello mushrooms. Before preparing and eating, immediately wash mushrooms under running water. Other than water, there is nothing else you need to use to clean your mushrooms. Never pre-wash mushrooms since the dampness will hasten their deterioration. Wrapping Up So it appears that portobello mushrooms may be more than we originally thought! There are so many good reasons to include portobello mushrooms in your diet. The possible health advantages and their distinctive texture and flavor make them super palatable. Remember that the negative consequences are not all-encompassing and might not be relevant for everyone. When included in a balanced diet, portobello mushrooms are a generally healthy and safe food option. However, it is advised to speak with a healthcare provider or allergist for specialized guidance if you have known allergies. Learn More About: 7 Benefits Of Eating Protein Rich Snacks 5 Ways To Use Medicinal Mushroom Extracts Great Health Benefits You Get From A Protein Coconut Bar

The Importance Of Proper Cutting When Preparing Meals

When you're preparing meals, there's a lot to get done. You might not think too much about how you're cutting up the foods that you use, but it can make a difference in how your dinner looks and tastes. Some of the reasons why it's important to make sure you're using proper cutting techniques when you're prepping foods include the following. If you are planning to cook something, you probably will need to chop onions! onions play an important role with regards to bringing flavor and crunch to the dish. You can cut the vegetables into nice little cubes along with vertically chopping the food. Read about the different ways in which you will learn to cut the onions along with keeping yourself safe! See that you don’t cut yourself. Keep Yourself Safe When Cutting Of course, safety should be a top priority when you're preparing meals. Knowing how you should cut an onion can help keep you safe. When you are cutting any vegetables, using the right techniques keeps your fingers out of the way, so you can cut every piece of the vegetable without getting your fingers. This could save you from a trip to the hospital or being out of commission for a while as you let your hand heal. Make Sure Pieces Are Uniform In Size It is important to make sure the pieces you cut are uniform in size, as this can help make sure the food all cooks evenly. There are many different methods for cutting carrots, but with any of them, if you cut some pieces large and some small, the small ones will be done cooking long before the large ones are finished. This can lead to the food not tasting as good as well as to the meal being served with some pieces that are overdone and some that might not be cooked all the way through. Food Cut Properly Looks More Attractive Cutting the food properly and making sure they're the right size can make the food more attractive. When you use safe cutting methods, you can do unique shapes or cut them in ways that are a little more fun or add to the presentation. Since food that looks better tends to taste better, making sure you're cutting the foods properly can mean everyone enjoys your meals more. Make Sure Portions Are Precise When the cut foods are plated, if there are some that are much bigger than others, it can mean that it's more difficult to get the proportions right. The plate might look more full with bigger pieces on there, but you might not be getting as much because you're only having a few of the big pieces instead of lots of the small ones. If you're portioning your plate for weight loss, this can be even more important, as you'll want to make sure you are eating enough healthy foods. Ensure The Meal Tastes Right Along with being more attractive and tasting better, if the pieces aren't cut properly, it can impact the overall taste of your meal. When you cut pieces that are too large for the recipe or too small, they will cook differently, even if they're all the same size. Smaller pieces when cooked may impart more flavor to the meal, so your soup could end up tasting a little too much like onions and you won't be able to taste the other flavors as much. What Are The Types Of Cutting Techniques That Every Chef Must Know? In the previous sections, we have discussed the important aspects to consider with the proper cutting technique. If you are a chef taking intensive training, you have to consider some of the most important aspects linked with proper technique techniques. Therefore, you have to consider some of the important aspects linked with cutting techniques. However, here are some of the top cutting techniques that you need to master as an evolving chef So let discuss them here in this very section to get a better understanding of the entire subject. Dice Cut Are you looking for a proper way to cut an onion? Then you may master this very technique effective;y to get it done. This is a classic cutting technique. It involves making the fruit or vegetable small squares. In this process, you need to integrate the onion by slicing it horizontally along with keeping the roots intact! Significance Of Cutting Onions In Different Ways! One of the most important vegetables, onions is used in about every dish for breakfast, lunch and dinner! We also use onions in a lot of snacks, hence, you should learn how to chop onions. The flavour of onions plays an important role in chopping the pieces along with cutting them into strips. Mincing is the first way of chopping which you can use to cook soups, raita, Manchurian balls and marinades. If you do not want to learn how to mince onions, you can use a food processor to finely mince the onions. Chopping is another process where the size of the onions is medium. This is mostly used in dal, stir-fried veggies as it gives a delicious and nice flavour to the overall food intake. Dicing is another process where the onions are used in cutlets, dosa stuffings, paratha stuffings and omelettes. When onions are diced, there is prominence in the dish along with the flavorful deliciousness of food. we often use half-moon cutting which is of the layer from thin or thick based on your requirements. This is mostly used in sandwiches, burgers and salads. Furthermore, the onions can be used to add a crunchiness to the food item! Onion rings are one of the most popular food items as a lot of people eat it as a snack! You can peel the onion trim the edges and then cover it in a flour batter with salt, spices and pepper, thus creating rings of onions. When it is fried, the deliciousness is great because it can go with any sauce. Conclusion To sum it up, it is an important part of cooking especially when knowing the right way of chopping vegetables. If you are a cook, you will know the significance of chopping vegetables along with adding them in the form of strips. Onions are an important part of most food items, be it a sandwich, be it any protein, starting from chicken to meat, to dressing of other food items, onions are a must! After you read the article, there are six ways to know the proper way to cut an onion and accordingly, they will help you cook different recipes. You can cook soups with onion chopping hence, after reading the article, get to learn about these different ways. If you'd like to improve your meal prep, start by learning how to cut vegetables and other foods properly. Knowing how to cut them and the different methods you can use can help keep you safe, help ensure the food is uniform in size, and help ensure your meals always taste amazing. Additional Reading: 8 Campfire Cooking Essentials For a Camp Kitchen That Crackles 10 Unique Kitchen Hacks to Save your Time in Kitchen and Cooking Lift Your Home Cooking: Mysteries From HMD Bar And Grill’s Kitchen

All you need to know about kashkaval cheese

Particularly popular in the Mediterranean and Eastern Europe region, kashkaval is a semi-hard yellow cheese. It derives its name from the Italian cheese “Caciocavolla”. Kashkaval cheese is made from cow’s milk or ewe’s milk. The version made from cow’s milk is called Kashkaval Vitosha. The one made from ewe’s milk is called kashkaval Balkan. There is also a variety that uses a mixture of both of these types of milk. The cheese made from the mixture of these two kinds of milk is called kashkaval Preslav. The different names of kashkaval: Kashkaval is very popular in countries such as Romania, Bulgaria, and Macedonia. This variety of kashkaval cheese is also to be found widely in countries such as Turkey, Hungary, and Croatia. Each country has a different name for this variety of cheese though. While the Turkish refer to this cheese as “Kasra”, the Greeks call it “Kasseri”. The Romanians, on the other hand, call it “Cascaval”. Kashkaval belongs to the pasta filata cheeses. This means that the curd is given a hot bath during the production process. This semi-hard yellow cheese or Kashkaval cheese is allowed to age for a good six months. This lends it a piquant and spicy flavor on the one hand and salty flavor on the other. In taste, it is very similar to the cheddar cheese that is widely popular in the United Kingdom. The Kashkaval cheese is also famously referred to as “the cheddar cheese of the Balkans”. Popular kashkaval recipes: The slightly hard texture of this yellow cheese makes it perfect for grilling and grating. It is thus generously used in salads, pizzas, appetizers, and lasagna. One of the famous Eastern European street food made with the kashkaval cheese is kashkaval pane. It is favored for its portability and thus preferred as an appetizer or served in clubs and bars. It is essentially fried cheese made with simple and easy to find ingredients such as flour, breadcrumbs, and eggs apart from the kashkaval cheese itself. Served hot right off the pan it is known for its crunchy, melty goodness! Another popular Bulgarian recipe made with Kashkaval cheese made in Eastern European homes is the Bulgarian cheese banitza or banitsa that is also served as an appetizer. It is can also be served in the main course alongside other dishes. It is similar to a Greek cheese pie or a Serbian burek. To make this you will need two cups of crumbled kashkaval, 2 eggs beaten, 16 sheets of filo dough, 6 tablespoons of plain yogurt, two sticks of unsalted butter and chopped green onions and sea salt for garnishing. To make this recipe, you will need to combine the cheese, yogurt, and eggs in a large bowl and beat them until they are smooth. The next thing to do is fold one filo sheet in half and brush it with melted butter. Portion out the filling in the sheets making either a cigar-shaped roll or an S-shaped scroll. Remember to fold up the bottom edge first and then roll it up until you are looking at a tight cylindrical shape. Repeat the process with the remaining sheets. Sprinkle with chopped green onions and sea salt if desired and place on a parchment-lined pan. The next thing to do is bake these goodies in a pre-heated oven for about 20 minutes until they are brown and crisp. Serve hot with your favorite wine and your recipe is bound to be a hit among your guests in gathering or with your family when you are gearing up for a fun evening with food and wine! The bottom line is kashkaval is a popular cheese and can be replaced with cheddar for a slightly exotic dish or simply whipped up in an omelet! Read Also: Easy Breakfast Ideas for Type 2 Diabetes Please Pass the Cheese! 7 Awesome Benefits of Cheese

15 Healthy Mexican Food Items With Immense Health Benefits

A General Overview of Healthy Mexican Cuisine

Why Is Mexican Food Often Misunderstood As Unhealthy?