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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Hummingbird Food Recipe: How To Make Hummingbird Nectar?

It always feels good to see a hummingbird in your garden. To see more of them in your garden, you can keep hummingbird nectar/food in a jar in your garden. In fact, with a simple hummingbird food recipe, you can make their lives easier. All you need is a few simple ingredients. In this article, you will learn how to make hummingbird food with simple ingredients. Apart from that, this article also discusses hummingbird nutrition and the steps you can take to set up your bird feeder. Finally, you will learn how to attract more hummingbirds to your garden. Hence, to learn more, read on to the end of the article. Understanding Hummingbird Nutrition There are a variety of food options a hummingbird needs to meet its nutrition. Although they are one of the smallest birds in the world, they burn a lot of their calories by fluttering their tiny wings. Generally, a hummingbird flutters its wings 90 beats per second to maintain its momentum. Hence, you can see that hummingbirds need to eat a lot. In fact, to satisfy their daily calorie requirements, these birds even consume half of their body weight. Basically, they feed on bugs and nectar every 10-15 minutes. Also, they visit 1000-2000 flowers per day. The following are the things that hummingbirds feed on: 1. Nectar: This is the primary food source of hummingbirds. Basically, it consists of 20% sugar and 80% water. Generally, hummingbirds get their nectar from cardinal flowers, bee balm, salvia, and petunias. 2. Insects: For their protein needs, hummingbirds feed on insects. This is also a source of fat and salt for hummingbirds. In fact, nectar does not provide those nutrients. Basically, hummingbirds hunt insects by finding them from flowers, leaves, or tree bark. Sometimes, they also attack insects midair or pluck them from sticky saps. 3. Spiders: Generally, hummingbirds also feed on spiders for protein. However, they are generally small spiders. 4. Tree Sap: When the amount of nectar is low, hummingbirds drink tree sap from tree bark. Generally, woodpeckers drill wells on tree barks to get tree saps. Hummingbird Food Recipe Basically, by offering hummingbird nectar, you can help them with their post-workout meal. Hence, follow the below hummingbird food recipe to make nectar: Ingredients The following are the ingredients you need to make hummingbird nectar: Filtered Water: 4 Cups Regular White Sugar: 1 Cup (If possible, use organic sugar for the recipe) Procedure Here are the steps you must follow to make hummingbird nectar: 1. Get four cups of water in a saucepan and bring it to a boil. 2. Once the water reaches the boiling point, take the water off the heat. Add sugar to the boiling water. 3. Stir the mixture until the sugar completely dissolves in the water. 4. The nectar is ready. Now, you must let the nectar cool completely. 5. Get a hummingbird feeder and place the mixture inside the feeder. Make sure to hang the hummingbird feeder outside (in your garden) to attract hummingbirds. Essential Factors To Consider The following are some of the major factors you must consider before you start making nectar with the hummingbird food recipe: Make sure to change the nectar every four days with a new nectar. This will ensure that the nectar is fresh. Also, remember not to use food coloring in the nectar. Let it be as natural as you can. Regularly check the bird feeder every time you change the nectar inside it. Look whether there is a gray mold inside the feeder base or not. Also, check whether any ant has crawled inside the feeder to consume sugar water. If you check any dirt or ants inside the hummingbird feeder, throw the bird food away. Basically, it is not good for the birds to drink dirty nectar. In fact, there is a high chance that the birds will not feed on the nectar anyway. To clean the feeder, rinse it with warm water. Then, put some bleach into the water inside. This will allow you to clean the feeder with a brush easily. Once you clean the feeder, rinse it thoroughly with fresh water. Moreover, allow the water to dry. After that, please fill up the feeder with food and place it outside. Enhancing The Hummingbird Experience Enhancing the hummingbird experience, you can attract more hummingbirds to your garden/balcony/porch. The following are some of the steps you must follow if you want to enhance the hummingbird experience: 1. Change The Food Regularly Make sure to change the food every 3-4 days. This is because nectar spoils quite fast, especially when the weather is hot. In fact, if the weather is above 30 degrees Celsius, make sure to change the nectar regularly. Also, make sure to keep the feeder in the shade. This will prevent the sugar from fermenting. 2. Use The Right Amount Of Ingredient You can make hummingbird nectar with just water and sugar. However, you must ensure the water-to-sugar ratio is 4:1. Then, boil the water and add the sugar. After that, mix them until the mixture is perfect. After that, you must let the mixture cool before you add it to the feeder. 3. Avoid Honey Generally, honey can ferment fast and becomes a great place for mold to grow quickly. Moreover, they can be sticky and get on the feathers of hummingbirds. Hence, it is better to avoid honey. 4. Add Another Feeder Although hummingbirds are small and cute, they can be incredibly aggressive and territorial when confronting other hummingbirds. Hence, to avoid conflict among hummingbirds, it is better to add a second feeder if you want to ensure every hummingbird gets the opportunity to have the nectar. 5. Clean The Feeders Make sure to clean the feeders every week. Moreover, if you have hot weather around, clean the feeders twice every week. While you clean, ensure the vinegar-to-water ratio is 1:4. Also, rinse the feeders well before you refill. Furthermore, while rinsing, do not use dish soap. This is because they can leave harmful residue on the feeders. Setting Up Your Hummingbird Feeder The following are the steps you must take to set up your hummingbird feeder: Make the nectar by checking the hummingbird food recipe in the previous section. Hang the feeder in your garden at the start of spring. Generally, hummingbirds migrate through your area in the spring. Also, leave the feeder up after the hummingbirds migrate in the fall. Hang the feeder in a place where it is visible for hummingbirds to see. Also, make sure to place the feeder in an area where you can have a good look. Clean the nectar every 3-4 days and clean the feeder thoroughly each time you change the nectar. This way, you can prevent dust and mold from getting into the feeder. Sugar water is safe and helpful for hummingbirds. Basically, it is quite similar to the natural nectar that hummingbirds find in flowers. If you want to make your own feeder, use an old spice container, bottle, mason jar, or wine bottle. Attracting More Hummingbirds Here are some of the major ways you can attract hummingbirds to your garden: 1. Offer Hummingbird Food/Nectar: If you make sugar water and keep it in a feeder in your garden, you can attract many hummingbirds in your area. To make this item, you can see the hummingbird food recipe above. 2. Keep Water: Generally, hummingbirds also like to bathe. Hence, you can keep some water in a pot/jar to allow hummingbirds to access water for bathing and drinking. 3. Perch Area: You can leave small branches and sticks on your trees and plants. This will allow hummingbirds to perch on. 4. Plant Flowers: There is no alternative to pure nectar that flowers have. Hence, this attracts hummingbirds a lot. For instance, you can use hummingbird sage, honeysuckle, bee balm, and more. Also, you can add other types of flowers to your garden. 5. Keep Other Animals Out: If you have a pet cat/dog in your home, keep them inside. This is because they can bother hummingbirds or even end up killing them. 6. Avoid Pesticides: Pesticides are repellants for hummingbirds as well as insects. Hence, make sure not to use them or use them minimally. Make Your Hummingbird Food Now Now, you can make hummingbird nectar with the help of the hummingbird food recipe in the article. However, make sure to change the food every 3-4 days. Also, ensure to clean the jar every time you change the food. This way, you can ensure clean food for hummingbirds. Do you have more suggestions on how to make hummingbird food? Please share your ideas and opinions in the comments section below. Additional Resources: Is Indian Food Healthy? – Major Nutritional Benefits of Indian Cuisine 15 Healthy Mexican Food Items With Immense Health Benefits The Importance Of Proper Cutting When Preparing Meals

How to Choose the Right Wine: Sommelier Tips

Wine is the key to a perfect dinner. A glass of wine will decorate any dish and make it play with brand new gastronomic overtones. In general, sometimes it is possible and even necessary to pamper yourself. Unfortunately, when we come to a supermarket or wine boutique (which gives a lot more bonuses to wine karma), the perfect bottle of wine does not begin to flicker with lights and shine in the rays of designer lamps. You have to look for it yourself, the perfect bottle of wine. It is not an easy task for beginners. Here are How to Choose the Right Wine: First of all, you need to understand what you are buying wine for. For dinner, for a picnic, to have a drink with light snacks or as a gift. And of course, it is best to buy wine where there is a specialist who will help you make a choice, especially if you want to pick up the wine for a particular dish or as a gift. What to look for if you choose the wine in a supermarket? First of all, it's worth dropping the prejudices about "powdery" or fake wines, screw plugs, and counterfeit labels. All wine is real: just eat high-quality wines and eat low. As a rule, it is a question of price and place of origin of the wine. Also, many mistakenly believe that if the wine is sold at a special price, it means that something is wrong with it, and it is trying to "drain". If the wine is sold at a special price, it means that the shop has just bought a large volume of wine at a very favorable price. It's in their interest just to sell it quickly. The origin of the wine is very important. To choose, for example, French or Italian wine, you need at least a little understanding of the regions, as very often the label indicates only the place of origin, where the wine is produced in a particular style and from specific grape varieties. If you do not yet have such knowledge, make a more confident purchase easier by focusing on mono wines from the New World. The label almost always indicates the grape variety and place of origin. If you like light white wines, try the Chilean or New Zealand sauvignon blanc. Denser wines are torontes from Argentina and Chen Blanc from South Africa, while the dense California chardonnay aged in oak can even go well with white meat (chicken, pork) in cream sauce. Break the stereotype of combining red with meat, and white with fish: oily redfish (tuna, salmon), along with dense white wines are well suited to light red wines from grape varieties "Pinot Noir", "Gamet" or light "Cabernet France" from Nice (France). If you like rich red wines, try the Chilean Carmenaire, the Argentinean Malbec, the South African Pinottage, or the Australian Shiraz. These wines are juicy and bright, they are easy to understand and pleasant to drink for nothing, they are also suitable for a picnic or a feast, where it is impossible to choose a wine for a huge variety of dishes. Cabernet Sauvignon is another popular red grape variety that will fit well with red meat. It is grown in many countries, as it is not very whimsical, so its character may vary from light and fragrant to complex and requires long aging in the bottle. By the way, about aging. A year is important for good wines from regions with an unstable climate, and it is better to contact specialists. Different varieties behave differently over time. In general, it is better to drink white wines as young as possible, and red wines need some time, during which certain chemical processes take place, due to which wine changes and tastes more pleasant. However, one should not forget that wine is a living product. After some time, it ceases to acquire and begins to lose its good qualities. So it is not always useful to keep an expensive bottle of wine for a long time in the hope that over time it will only get better. New World wines (both white and red) can mostly be drunk by the young. Read also: 7 Modern Day Beer Drinking Etiquettes You Should Know Tips to Follow When Ordering Alcohol Online 5 Tips for Finding Better Talent for Your Bar Business

Wedding Food Ideas: What’s Hot and What’s Not

Your wedding is the ultimate opportunity to celebrate the love you have for your spouse-to-be as well as the love and friendship you share with your guests. It’s the chance to get creative with your plans and show your guests how much you want them to have a good time and how much you appreciate them. How do you give your guests a delicious meal without breaking the bank? Simply team up with an expert caterer and they can walk you through the best options for your wedding so you can showcase your personality and satisfy the stomachs of your guests. Want to know what you should skip and what you shouldn’t miss for your wedding food? Read on. Don’t Miss It: Local Food Options: Statistically speaking, your wedding is going to generate a decent amount of waste. Even if you only consider the food waste that comes out of preparing multiple meals as well as the plastic and glass that collects from the bar, that’s a sizeable amount of resources. Then if you think about the gas your guests will have used to arrive at the venue and the electricity that goes into powering your wedding, your nuptials will create an impact. If you’re green-focused then you will have likely already considered sourcing your wedding food and drinks from local outlets. And even if the environmental impact of your wedding isn’t at the top of your list priorities, local options offer the promise of fresh food and unique types of drinks that your guests might not have had elsewhere. Skip It: the Boring Buffet: No one needs another boring buffet with rubbery chicken, flavourless iceberg lettuce, and too-oily roast potatoes. When the food comes out at your wedding, that’s the chance to brighten the faces of your guests with something exciting. Whether you serve your food buffet style or sit-down style, the meal options of your event venue can be spiced up with the help of an event caterer. Don’t Miss It: A Unique Cake: Are you going for a traditional, white wedding cake? Have you thought of what else you can serve? One way to impress your guests with something unexpected is through the dessert. You’ve gone so far as to customize every other aspect of your wedding, why stop at the cake? Maybe your love for donuts means you’d like to have a gourmet donut station in place of cake. Maybe you’d like to create a tower of pretty-looking cupcakes that anyone can come up to and eat as they like. Don’t limit yourself! Skip It: Sugary Snacks: When your guests arrive at the reception, they’re probably hungry in anticipation of the main meal. Don’t make the mistake of serving only overly sugary snacks like brownies and cookies. This type of food will just give your guests a sugar rush followed by an unpleasant crash. And for your guests without a sweet tooth, you can opt for a savoury-sweet dessert option like cheese and fruit that will still end the meal on a nice note without overdoing the sugar. With all this in mind and an open-minded attitude to unique culinary options from skilled caterers like The Food Dudes, you can ensure your wedding meal and snacks will reflect your style and impress your guests. Read Also: Finding The Perfect Place To Have Your Wedding Make Your Pre-Wedding Amazing: 8 Bridal-Shower Planning Ideas

15 Healthy Mexican Food Items With Immense Health Benefits

A General Overview of Healthy Mexican Cuisine

Why Is Mexican Food Often Misunderstood As Unhealthy?