Nourishing your Roots

Starting September 15th-October 15th, we celebrate Hispanic Heritage Month! Hispanic Heritage month is a celebration of the rich culture, food, and traditions that reflect who we are and where we come from. My grandma making me her special "sopita" or soup when I came to visit was her way of showing me how much she loved me. The enchilada sauce I spend hours making is a way of showing my husband how much I appreciate what he does for us. Food is symbolic of the connection that exists between ourselves and our roots.

For this reason, as a Mexican American dietitian, this month holds such a special meaning for me. It reminds me of why I chose this field in the first place-- to give our foods a well-deserved seat at the table. I was inspired to become a dietitian after noticing how often nutrition guidance overlooked the foods I grew up with. Too often, culturally diverse diets were simplified or dismissed which left me feeling as if our foods weren't "good" enough or held little to no nutritional value. I would often hear the phrase "Mexican food is unhealthy" and was left confused.

Hispanic cuisine is vibrant, flavorful, and packed with ingredients that promote health. Below are some of the staples I celebrate in my own kitchen and recommend to clients who want to enjoy the rich flavors of our culture while supporting their health goals.

Beans (Frijoles de la olla)

One of my favorite dishes growing up was a bean and cheese bean burrito. My mom made the best and all of my friends would swarm to the house when they knew she was making them. But why didn't anybody tell me just how amazing beans are for your health?

Beans are considered a carbohydrate but with so many added bonuses since they also contain protein, iron, and plenty of fiber. Not only are beans packed with so many nutrients, but they are also an incredibly affordable food. Beans can be the base to a burrito, tostada, sope, pupusa or even enjoyed as a side dish.

Corn (Maiz)

Another huge staple in Hispanic foods is corn or maiz. Maiz can be made into corn tortillas, tamales, sopes, or nixtamal(hominy) for posole or menudo, and so many other foods. While it is considered to be a carbohydrate, it counts as a whole grain! Corn in it's natural state is packed with B vitamins and is a great source of whole grains which also provide fiber. When corn is paired with beans, they combine to become a complete protein (meaning it has all 9 essential amino acids our body needs to get from our diet). Separately they are missing some of the amino acids our body needs to make protein, but when we eat them together like in sopes, we get all that we need in one bite.

Chili Peppers (Chiles)

How many of us have experienced that coughing fit when your mom started heating the dried chiles on the stove? I know I definitely have, but it was worth the sacrifice to enjoy the delicious enchilada sauce or homemade salsa. Chiles of all kinds are an underrated food when it comes to their nutrition. Not only do chiles pack antioxidants that reduce inflammation in the body, but they are also a great source of vitamin C! When we blend chiles together to make a salsa, we are also creating a "spicy smoothie" that jam packs fiber into each spoonful. Don't underestimate the power of a little salsita to jazz up your dish.

Tomato (Jitomate)

Tomatoes are often the base of any salsa to yield a delicious topping to any dish. They are one of the most versatile fruits (yes they count as a fruit) and also contribute a vibrant color to each dish. Tomatoes are a rich source of fiber, an antioxidant known as lycopene, along with potassium and vitamin C just to name a few. Enjoy them raw or cooked, the possibilities are endless!

Avocado (Aguacate)

Of all the foods included on this list, you are probably already familiar with the health benefits of avocado. Mainstream media got ahold of this one and blew it up with avocado toast. Before there was avocado toast, the most common use of avocado was in guacamole. But now we have taken the avocado and made it into a cooking oil that is perfect for high temperature cooking. Avocados are a great source of heart healthy fats, vitamin E, and minerals like potassium and magnesium. They are also a great addition to your meals to help you feel more full and satisfied.

Plantains (Platanos)

Green plantains are often used in Latin American dishes from El Salvador, Guatemala, and Dominican Republic just to name a few. They are a great source of vitamins A, C, and dietary fiber! Typically they are deep fried to make tostones but we can easily air fry them to enjoy all the nutrients they have to offer. Check out this recipe here for air fried Dominican style tostones!

Final Thoughts

If you take anything away from this post, my hope is that you no longer are fearful of enjoying your cultural foods! All foods have a spot on your plate, it is all about how you balance it that makes the world of a diference. For some inspiration, check out our "Healthy Plate, My Way" handout to see how a balanced plate may look with some of these foods.

If you're looking for some meal inspiration, check out the Academy of Nutrition and Dietetics Cultural Cookbook called "Nuestros Sabores" which you can download here.

This Hispanic Heritage Month, I invite you to celebrate the ingredients that tell your families stories. Our foods connect us to family, history, and resilience—and they absolutely deserve a spot on your plate.

Be sure to check out our Resource of the Month page to get access to any handouts/information related to this month's topic!