Create Healthy Meal Traditions

Create Healthy Meal Traditions


–(HISPANIC PR WIRE – CONTEXTO LATINO)–Eating healthy meals with the family should not mean sacrificing flavor. Rich tastes, vibrant colors and healthy ingredients, such as native herbs, spices, lean meats and chiles, can increase flavor and decrease fat intake.

Sylvia Melendez-Klinger, MS, RD, LD, NCSF, and founder of Hispanic Food Communications, LLC, offers a few simple tips on how to incorporate healthy cooking into your family’s diet.

— Incorporate natural flavor: Fruits and fruit juices add a surprising amount of flavor. Do not be afraid to add traditional Latino flavors, such as orange or lemon zest, to your lean cuts of meat. Also experiment with mango, guava or even prunes. You will be loading the dish with fiber, vitamins and minerals.

— Step up the seasoning: Try seasoning your Tinga Poblana [Pork Stew with chiles] with garlic, tomatoes and fresh herbs. Top with a few slices of avocado and fresh sliced chiles and onions. Chiles, tomatoes and citrus fruits bring flavor and color to a variety of dishes with the added benefit of antioxidants.

— Lose calories, not flavor: It’s easy to save calories by choosing lean meats and poultry. For example, serve a roasted pork tenderloin, such as HORMEL(R) ALWAYS TENDER(R) Flavored Pork, instead of fried chicken to cut the amount of fat intake by half.

— Grill to perfection: When grilling your favorite lean cuts of meat and poultry try adding vegetables, such as corn on the cob, carrots, zucchini and even nopales, to the grill. Top with chipotle sauce, herbs or lime juice to boost the flavor without adding calories.

— Indulge in dessert: When making your favorite Latino dessert, add flavor with fruits (fresh, canned or dried), skim milk, or dried seasonings such as cinnamon, nutmeg or ginger.

— Stir up the recipe below for your family, courtesy of Hormel Foods. The only thing you have to lose is calories!

Tequila Ham with Chipotle

1 HORMEL(R) CURE 81(R) whole ham

1 (5.8-ounce) HERDEZ(R) Chipotle Buffalo Sauce

1 cup water

1/2 cup apple cider vinegar

1/2 cup molasses

2 tablespoons tequila


1. Heat oven to 325°F. Place ham in shallow baking pan; score ham in diamond design. Cover. Bake according to package directions.

2. In medium saucepan, heat remaining ingredients, stirring occasionally.

3. Thirty minutes before ham is done, uncover and brush with chipotle bufalo sauce mixture. Bake 30 minutes longer, basting occasionally. Serve with any remaining sauce.

Serves 15 to 18.

Nutrition facts per serving:

Serving size: 5 ounces (140 g)

Servings per recipe: 12 to 15

Calories: 161

Calories from fat: 58

Total fat: 6.5 g

Saturated fat: 2.1 g

Cholesterol: 64.5 mg

Sodium: 1518.7 mg

Total Carbohydrate: 4.2 g

Sugars: 3.1 g

Fiber: 0.0 g

Protein: 21.5 g

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Create Healthy Meal Traditions