"No siesta" Mexican cuisine: healthy eats from south of the border.[ILLUSTRATION OMITTED] Our family loves Mexican food! Who can resist mouthwatering mouth·wa·ter·ing or mouth-wa·ter·ing adj. Appealing to the sense of taste; appetizing: the mouthwatering aroma of a baking pie. nachos dripping with melted cheese, deep-fried chimichangas, or overstuffed o·ver·stuff tr.v. o·ver·stuffed, o·ver·stuff·ing, over·stuffs 1. To stuff too much into: overstuff a suitcase. 2. To upholster (an armchair, for example) deeply and thickly. burritos? And let's not Let's Not is a science fiction short story by Isaac Asimov. It was first published in Boston University Graduate Journal in December 1954. It was written for no payment as a favour to the journal, and later appeared in the collection Buy Jupiter. forget cheese enchiladas and spicy taquitos soaked in grease and covered with more cheese. But, according to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. the Center for Science in the Public Interest, our taste buds taste buds taste npl → Geschmacksknospen pl may be the only part of our bodies that enjoy such fire. This organization, based out of Washington, D.C., serves as a strong advocate for nutrition, health, and food safety. They work to expose the health risks in various restaurants and cuisine, providing the public with information needed to make healthy choices. As might be expected, they had a lot to say about our beloved Mexican food. They sent selections from a popular Mexican restaurant to the laboratory for analysis. The results are hotter than a jalapeno. A typical chicken burrito delivers approximately 1,000 calories! And, if you are thinking, "No problem; I'll just order the vegetarian option," think again. The vegetarian burrito fared even worse, unloading Unloading Selling securities or commodities whose prices are dropping to minimize loss. a whopping 1,120 calories into the eater's system! Mexican cuisine This article or section may contain original research or unverified claims. Please help Wikipedia by adding references. See the for details. This article has been tagged since September 2007. can contribute not only unwanted calories, but high sodium and fat levels as well. From the deep-fried tortilla chips to the cheese, sour cream, some types of refried beans re·fried beans pl.n. Beans that have been cooked and then mashed and fried with seasonings. [Translation of Spanish frijoles refritos : frijoles, pl. , and guacamole, they all scream, "Clogged artery alert!" Taste Isn't Everything Sure, it tastes great, but the system overload often leaves us feeling depressed, tired, and sluggish. Our dad has the expression that describes it perfectly! It's when your "get-up and go has got up and went." It's no wonder so many people find themselves listless (programming) listless - In functional programming, a property of a function which allows it to be combined with other functions in a way that eliminates intermediate data structures, especially lists. after eating a diet high in saturated fats saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be . That's why most of us feel like sleeping after a high-fat meal. We just want to curl up on the sofa, "zone out," and watch TV. But, you can be a high-energy person and discover a new zest for life just by making a few simple changes in your diet. Don't worry, you don't have to give up your favorite kinds of food. In fact, you can even enjoy great-tasting Mexican foods prepared healthfully health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. See Usage Note at healthy. health . Here are some easy ways to cut back on those energy-stealing fats: 1. Eat baked tortilla chips instead of fried chips. 2. Avoid all deep-fried foods. 3. Select high-fiber foods such as whole grains, rice, and pasta. 4. Enjoy more beans. They're good "heartfood," full of fiber, protein, vitamins, and minerals. 5. Consume an abundance of vegetables such as asparagus asparagus, perennial garden vegetable (Asparagus officinalis) of the family Liliaceae (lily family), native to the E Mediterranean area and now naturalized over much of the world. , broccoli broccoli (brŏk`əlē) [Ital.,=sprouts], variety of cabbage grown for the edible immature flower panicles. It is the same variety (Brassica oleracea botrytis) as the cauliflower and is similarly cultivated. , green beans green beans Noun, pl long narrow green beans that are cooked and eaten as a vegetable , cabbage cabbage, leafy garden vegetable of many widely dissimilar varieties, all probably descended from the wild, or sea, cabbage (Brassica oleracea) of the family Cruciferae (mustard family), found on the coasts of Europe. , and zucchini zucchini Subspecies of Cucurbita pepo, dark green elongate summer squash in the gourd family, of great abundance in U.S. home gardens and supermarkets. The creeping vine has five-lobed leaves, tendrils, and large yellow flowers. . Be sure to ask restaurants to leave out the butter and fat. 6. Limit high-sugar desserts and drinks. 7. Choose more fruits. They're not only filled with cancer-fighting antioxidants Antioxidants Substances that reduce the damage of the highly reactive free radicals that are the byproducts of the cells. Mentioned in: Aging, Nutritional Supplements antioxidants, n. , but also help satisfy your sweet tooth. 8. Drink eight to ten glasses of water each and every day. 9. Seek God's help as you make the necessary changes that promote better health. Out and About When we were little, Dad would organize a baseball game Noun 1. baseball game - a ball game played with a bat and ball between two teams of nine players; teams take turns at bat trying to score runs; "he played baseball in high school"; "there was a baseball game on every empty lot"; "there was a desire for National League with us and some of the kids from church. What fun we had running from base to base, shouting and cheering one another on. We had no time to sit in front of the TV. In fact, we didn't even own a TV! Mom and Dad made sure that we kept active, whether indoors or out. John 10:10 records these encouraging words spoken by Jesus: "I have come that they may have life, and have it to the full." If you want that full life Jesus has promised, we encourage you to start today by making simple changes in your eating habits. We've prepared some healthful health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. health  ful·ness n. Mexican recipes for you to try
that are not only low in fat but fiat-out delicious. So, put your
"siesta" blanket away and start cooking!
VEGAN vegan /veg·an/ (ve´gan) (vej´an) a vegetarian whose diet excludes all food of animal origin. ve·gan n. RECIPES Here are some recipes for you to enjoy. Be sure and check out the serving sizes with each one. We suggest you invite someone to share not only a delicious meal, but also in God's love. [ILLUSTRATION OMITTED]
TORTILLA SOUP
3 T. olive oil
2 lg. onions (diced)
2 t. garlic (minced or chopped)
1 t. jalapeno peppers (chopped)
1 1/2 T. chili powder
1 t. oregano
2 t. cumin
8 T. McKay's Chicken-style
Seasoning
8 c. water
24 corn tortillas (broken into
small to medium pieces)
2 4.5-oz. cans green chilies (diced)
2 16-oz. cans pinto beans
4 c. tomatoes (canned, finely
chopped, juice and all)
4 c. sweet corn (frozen)
3 T. lime juice
to taste salt
* In large pot combine olive oil,
onions, garlic, and jalapeno
peppers; saute over medium heat
until onion is clear.
* Add chili powder, oregano,
cumin, chicken-style seasoning;
saute 5 minutes, stirring frequently
to avoid sticking.
* Add water; stir; add rest of ingredients;
bring to boil.
* Reduce heat; simmer uncovered
30 minutes.
Yield: Eighteen 1-cup servings. Per serving: calories: 107.5; fat: 1.5 grams; saturated fat: 0 grams; sodium: 21.5 milligrams; carbohydrates: 22 grams; dietary fiber dietary fiber n. Coarse, indigestible plant matter, consisting primarily of polysaccharides, that when eaten stimulates intestinal peristalsis. : 4 grams; protein: 4 grams. NOTE: Serve this soup with several different toppings, such as soy sour cream, diced avocados, sliced black olives Noun 1. black olive - olives picked ripe and cured in brine then dried or pickled or preserved canned or in oil ripe olive olive - one-seeded fruit of the European olive tree usually pickled and used as a relish , and tortilla chips. We love things a bit on the spicy side, so we include an extra side dish side dish n. A dish served as an accompaniment to the main course. Noun 1. side dish - a dish that is served with, but is subordinate to, a main course entremets, side order of jalapeno peppers, too. [ILLUSTRATION OMITTED]
MEXICAN LASAGNA
2 c. refried beans
1 c. water
12 corn tortillas (cut in four
pieces, making triangle
shapes)
1/2 c. green chilies (diced)
1/2 c. black olives (sliced)
1 c. brown rice
1/4 c. scallions
13 c. picante sauce (mild)
2 T. jalapeno peppers (sliced)
Toppings
1 c. crushed tortilla chips
1 c. shredded lettuce
1 c. tomatoes (fresh, diced)
1 c. guacamole (served on the
side)
1 c. hot sauce (mild, medium, or
hot)
* Preheat oven to 400[degrees]F.
* Mix together refried beans and
water; set aside.
* Layer ingredients in 9" deep pie
plate in this order: refried
beans, tortilla triangles (line
plate so that triangles completely
cover the dish in one
layer), green chilies, black
olives, rice, scallions, picante
sauce, jalapeno peppers
(optional).
* Repeat layers, ending with
refried beans and jalapeno
peppers.
* Cover with aluminum foil; bake
30 minutes until hot and bubbly.
* Remove from oven; add crushed
tortilla chips, lettuce, and
tomatoes.
* Serve hot with side of guacamole
and hot sauce.
[ILLUSTRATION OMITTED] Yield: One 9" Mexican lasagna pie cut into 4 1-cup servings. Per serving: calories: 242; fat: 9 grams; saturated fat: 1.2 grams; sodium: 510 milligrams; carbohydrates: 34.7 grams; dietary fiber: 6 grams; protein: 6 grams. NOTE: This recipe gives you all the typical Mexican flavors in one dish. You can make it the night before and bake it 30 minutes before you're ready to serve it. We love the taste of jalapeno peppers, but you can leave them out if you don't like the "heat." This is a complete meal in itself. That's what we call fast and easy! [ILLUSTRATIONS OMITTED] POTATO BURRITO 2 med. onions (diced) 1 or 2 garlic cloves (minced fine) 1 T. olive oil 3 c. potatoes (cooked, diced) 4 to 6 c. spinach (fresh) 2 c. tomatoes (diced) to taste salt 6 whole-wheat flour tortillas I to 2 c. refried beans * Over medium heat saute onions and garlic in olive oil. * When onions are clear, add potatoes, spinach, tomatoes, salt; set filling aside. * On one tortilla, spread small amount of refried beans; add small amount of filling. * Roll tortilla; garnish with guacamole. Guacamole 2 lg. avocados (ripe) 1 lemon (juice only) 1 med. tomato (diced) sprinkle garlic powder to taste salt * Mash avocados with fork (may use food processor). * Add lemon juice, tomato, and seasonings; mix well. Yield: 6 burritos. Per burrito: calories: 436; fat: 11 grams; saturated fat: 3.1 grams; sodium: 466 milligrams; carbohydrates: 71.5 grams; dietary fiber: 9.1 grams; protein: 13 grams. NOTE: Several years ago we were at a Mexican restaurant in Atlanta, Georgia, and we ordered something very similar to this. We loved it so much we went home and tried to recreate it. It took several attempts, but we think we ended up with something even better. The guacamole is like icing on a cake--perfection! [ILLUSTRATIONS OMITTED]
TIJUANA SALAD
1 t. canola oil
1/4 c. shredded gluten
1/4 t. All-Purpose Veggie Salt
1 c. romaine lettuce (torn in
pieces)
1 c. chili beans (do not drain)
1/4 c. sweet corn (fresh, frozen, or
canned)
1/4 c. tomato (pieces)
1/4 c. olives (sliced)
1 T. chives (fresh)
garnish Tofutti Sour Supreme
garnish salsa
* In medium-high skillet, fry
canola oil, gluten, and seasoning
until golden brown; set aside.
* Spread lettuce on serving plate.
* Cover lettuce with bean, leaving
some lettuce showing all the
way around.
* Layer corn then tomatoes over
top.
* Place shredded gluten in middle
of salad; sprinkle olives and
chives on top.
* Garnish with dollop of Tofutti
Sour Supreme; serve with salsa
on the side.
Yield: Six H-cup servings plus 1/4 cup. Per serving: calories: 96; fat: 2.6 grams; saturated fat: 0 grams; sodium: 87 milligrams; carbohydrates: 11.5 grams; dietary fiber: 3.5 grams; protein: 8 grams. NOTE: It's also tasty to add a 1/22-cup layer of brown rice to your salad. This is a perfect meal for two--just serve with dinner rolls and homemade home·made adj. 1. Made or prepared in the home: homemade pie. 2. Made by oneself. 3. Crudely or simply made. Adj. 1. cookies. We love eating simple suppers. If you really want to set the mood, take your meal outside and enjoy watching the birds and breathing in the fresh air. [ILLUSTRATION OMITTED] BY THE MICHEFF SISTERS Recipe photography by Mark Mosrie |
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