Healthy Easy Mexican: Over 140 Authentic Low-Calorie, Big-Flavor Recipes

by Velda De la Garza

Overview

Unlock all the health benefits—and all the flavor—of Mexican cuisine, with this lighter take on traditional favorites!

Traditional Mexican ingredients aren’t just delicious; they’re good for you, too: Avocados are a superfood, and so are beans and lentils. Corn is a fiber powerhouse—and what is salsa if not a fresh vegetable sauce?

In Healthy Easy Mexican, Velda de la Garza reintroduces this craveable cuisine with 140 new, lighter recipes her abuelita would approve of. From chalupas to enchiladas and nachos to tacos, she elevates whole produce and lean meats to fiesta-worthy fare with generous helpings of herbs and spices (also good for you)! Here are can’t-miss classics (like tamales, which date back to the Aztecs), Latin Caribbean–Mexican fusions (Slow Cooker Pork Pernil Tacos!), and Tex-Mex traditions, like the Cowboy Bread recipe passed down by Velda’s grandfather.

Quick preparations with short ingredient lists will have you eating in no time, while nutrient information for every recipe steers you right. This is Healthy Easy Mexican. ¡Buen provecho!

• Flavorful fresh salsas and dips: Guacamole with Toasted Cumin
• Protein-packed meat and fish dishes: Steak Tacos with Tomatillo Sauce
• Filling vegetarian favorites: Mushroom and Cheese Enchiladas
• Plus hearty salads, rice and beans, soups, breads, desserts, and more!

Product Details

ISBN-13:	9781615197606
Publisher:	The Experiment, LLC
Publication date:	10/26/2021
Pages:	272
Sales rank:	1,139,287
Product dimensions:	7.10(w) x 9.60(h) x 0.90(d)

About the Author

Velda De La Garza, MS, RDN, learned to cook from her grandmother, great aunts, mother, and father. A registered dietitian, she holds a master’s in nutrition from Texas Woman’s University and has taught at the University of Texas–Pan American and worked at the U of Texas MD Anderson Cancer Center and Health Science Center. Her writing has appeared in Latina and Cooking Light. She lives in McAllen, Texas.

Table of Contents

Introduction 9

Healthy Eating Guidelines 12

La Cocina Mexicana The Mexican Kitchen 18

La Despensa Mexicana The Mexican Pantry 21

Salsas y Dips Salsas & Dips 26

Aperitivos y Acompañamientos Appetizers & Sides 58

Caldos, Sopas y Panes Soups & Breads 80

Ensaladas Salads 112

Carnes y Pescado Meat & Fish 138

Aves Poultry 160

Comidas sin Carne Meatless Heals 190

Arroz y Frijoles Rice and Beans 208

Postres Desserts 228

Acknowledgments 258

Index 259

About the Author 272

Editorial Reviews

08/02/2021

In dietitian de la Garza’s satisfying debut, traditional Mexican dishes are updated to be healthier while retaining the flavors that have made them favorites. “Though I prepare them by incorporating newer food trends, these recipes are still representative of hundreds of years of history and culture,” she writes. The author achieves mouthwatering results by eliminating fats or swapping in healthier ones (like vegetable oil instead of lard) and using lean cuts of meat, whole grains, and reduced-fat dairy, while going heavy on epazote, garlic, onion, and cilantro. Refried beans are “unfried” by mashing pintos with some of their own cooking liquid instead of lard. Yogurt works surprisingly well in a creamy avocado sauce and a whole-wheat pasta salad, and turns one of the many salsa recipes into a zesty dip. The emphasis on ease is apparent in short ingredient lists and quick preparation times: a savory Mexican spice blend of cumin seeds and peppercorn takes only a few minutes to prepare, while chicken enchiladas are treated to a no-cook ancho chile sauce. Even with its focus on health (De la Garza provides nutritional analysis for each recipe), there’s no skimping on delicious desserts, such as a piña colada pie made with coconut-flavored yogurt, and a mango flan that subs in evaporated milk for sweetened condensed milk. This has something to savor for everyone. (Sept.)

Publishers Weekly

"[Healthy Easy Mexican] has turned a treasure trove of family and friends’ recipes into a collection of easy-to-prepare, heart-healthy dishes."

Aspire Magazine

"There are dozens of good books out there now with low-fat Mexican recipes. One of the best books to look for is [Healthy Easy Mexican]."

Texas Monthly Magazine

"The truth is that much traditional [Mexican] cuisine is full of indisputably healthy foods such as avocado, citrus, beans, lentils and other legumes, fiber-rich corn, and other really good nutrition-rich ingredients. This cookbook is full of well-curated appealing recipes developed by a nutritionist and healthcare provider."

Nonstop Reader

Something to savor for everyone.”—Publishers Weekly

“[Healthy Easy Mexican] has turned a treasure trove of family and friends’ recipes into a collection of easy-to-prepare, heart-healthy dishes.”—Aspire Magazine
 
“There are dozens of good books out there now with low-fat Mexican recipes. One of the best books to look for is [Healthy Easy Mexican].”—Texas Monthly Magazine

“The truth is that much traditional [Mexican] cuisine is full of indisputably healthy foods such as avocado, citrus, beans, lentils and other legumes, fiber-rich corn, and other really good nutrition-rich ingredients. This cookbook is full of well-curated appealing recipes developed by a nutritionist and healthcare provider.”—Nonstop Reader 

 

From the Publisher