Hispanic foods comprise the many flavors and textures of the countries in Latin America (South and Central America and some parts of the Caribbean) and Spain. Regardless of the country, these dishes have several foods in common, such as beans, tomatoes, root vegetables (potatoes), peppers, and squash, and many of these cuisines have African and Spanish influences. Many of these foods are both nutritious and flavorful.
Because of the food diversity, the Hispanic diet offers several flavorful and healthy foods. Corn tortillas, tamales, pupusas (corn tortillas filled with cheese, beans, or meat), beans, chiles, avocado, tomatoes, and meats and seafood are cooked in ways that offer food variety and nutritional value.
First up is ceviche, found in places such as Mexico and Peru, where it is the country’s national dish. Usually, this dish contains chopped seafood or raw fish. The marinade for the seafood is from some citrus fruit, typically lime or bitter oranges. The seafood is in acidy citrus juices combined with herbs, chili peppers, and red onions. This dish’s variation might include adding chopped-up cucumber, jicama (root veg), or avocado.
Peruvians serve the dish with sweet potato and crunchy corn kernels, but diners can place the ceviche topping over tostadas. The food’s nutritional value is evident because it contains seafood, a lighter protein than red meat, citrus juices packed with vitamins A, C, D, E, and K, and disease-fighting antioxidants.
Ropa Vieja, served in Cuba with a Puerto Rican version, is shredded beef simmered in a rich tomato sauce that contains onions and bell peppers. A version of it also has onions, tomatoes, carrots, and green olives. The dish translates to “old clothes” and is named so because the shredded beef in the savory sauce appears similar to old rags. Cooks serve the dish with rice and beans, providing diners with a well-rounded meal.
Sancocho, from the Dominican Republic, is a dish made from seven different types of meat and various starchy vegetables (green plantain, yuca, yautia, and corn). Typically made in the summer months, cooks serve sancocho with rice and avocado. However, health-conscious eaters can lighten the carbs in this dish by substituting starchy veggies like potatoes with turnips or carrots and reducing fat using skinless chicken and skinless chicken thighs.
Chicken mole is another nutritionally packed dish. Mole sauces vary throughout the Latin American diaspora. However, one of the most common is mole poblano, which contains chile, almonds, crushed cocoa, and sesame. This version is a thick, rich, savory, and sweet sauce that smothers the chicken. The sauce is a source of fiber, fat, and a small serving of vegetables. The person might add avocado or red onion as a garnish to boost vegetable intake.
Another seafood meal is the Ecuadorian dish, Encebollado, which features fish in a thick soup containing tuna marinated in lime juice, tomatoes, and onions. The broth contains fish stock, cumin, cilantro, and achiote. Diners eat this dish with either popcorn or ripe plantain, which adds a sweet flavor to the whole dish.
Arroz con pollo (rice with chicken) is another popular dish in Latin America. The dish comes in various versions, but the one grandmas cook includes chunks of chicken cooked with yellow rice, carrots, peas, peppers, and onions. Again, this may vary based on location. The dish gets its nutritional value from the chicken bone broth used to cook it. Some people add more vegetables, and in some regions, they add olives to this hearty dish.
Another healthy, tasty dish in the Hispanic culture is tostones rellenos (stuffed fried plantains). Cooks mold a piece of fried plantain into a cup and fill it with ground beef, olives, creole shrimp, or guacamole, balancing carbs, healthy fats, and proteins. Word of caution: Cooks should not fry plantain in excessive oil to prevent the plantain cup from being too oily. One cook suggests frying them in an air fryer to avoid greasy plantain cups.
Alexander Mosnick 