Tostones (also known as patacones, tachinos, fried or sliced) are undoubtedly very delicious. However, because it is traditionally a fried dish, it contains high calories and fat. Fortunately, instead of frying, you can bake, which makes them a much healthier option.
Perhaps the most traditional dish in El Salvador, pupusas have reached international popularity. They are usually filled with cheese, pork rinds or refried beans and served with tanned cabbage and tomato sauce. For this healthy version we use vegan cheese to reduce both the amount of calories and saturated fat, although they can also be filled with red or black “flipped” beans, which can be prepared without fat.
The pozole is a tasty traditional Mexican dish that is usually prepared with pork, and that is very easy to prepare. This vegetarian version is much lighter since it is much lower in fat, especially saturated fats. The vegetables that are added at the time of serving make this recipe provide a good amount of fiber and nutrients for the body.
This delicious Colombian dish is usually prepared with chicken, but in this vegetarian version chickpeas or peas are used to add vegetable protein and substitute meat. In this way we obtain a very tasty yet nutritious and healthy dish.
Kale is one of the most concentrated micronutrient vegetables full of vitamins, minerals and antioxidants. Because of its texture and strong flavor, it is sometimes difficult to eat it raw. But if the very finely chopped leaves are mixed with the lemon dressing, the flavor will be much softer and the result will be a wonderful salad.
Enchiladas are one of the most recognized dishes of Mexican cuisine. Its preparation includes the use of some hot sauce, and it is usually stuffed with beef or chicken, and cheese. This version is lighter and healthier since no ingredients of animal origin or oil are used. However, they retain their traditional flavor.
This is a traditional dish in many countries in Latin America as well in other places. The original version almost always has beef, therefore, contains lots of bad cholesterol. By using chickpeas and vegetables, this vegetarian version provides plenty of protein and fiber, as well as excellent taste and texture.
Peruvian cuisine is well known throughout the world for its quality and flavors. This simple vegetarian version of “Sautéed Loin” does not need meat to give it an exquisite taste and texture. It can be served with brown rice or with any other accompaniment.
This tamale is prepared with zero refined fats (such as oil or vegetable shortening) or saturated fats (such as lard), and yet retains all the flavor and texture of the original tamales. Your family will be surprised how delicious these healthy tamales are!
