NUTRITIONAL BENEFITS OF MY LATIN KITCHEN:

Fats

Olive Oil: contains Mono Unsaturated Fatty Acids (MUFAs) which are considered a healthy dietary fat. Some health benefits include: lowered risk of heart disease, lower LDL cholesterol, normalized blood clotting. And according to the Mayo clinic “MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.”

Avocados: actually classified as a fruit high in MUFAs and low in fructose, a benefit to diabetics. They provide approximately 20 essential nutrients including: fiber, potassium (an important electrolyte), vitamin E, b-vitamins and folic acid. A study* done in 2005 found that avocados helped participants absorb three to five times more cartenoids and antioxidants (than participants that did not eat avocados regularly), which help protect against free radical damage in the body. (*Journal of Nutrition March 1, 2005: 135(3); 431-436).

Almonds: technically a seed and not a nut; high in MUFAs. High in biotin, vitamin E, manganese, copper, vitamin B2, magnesium and fiber. “Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result.” (Jenkins DJ, Kendall CW, Journal of Nutrition)

Raw (probiotic) dairy: probiotics are live active cultures or beneficial bacteria often times found in fermented dairy such as yogurt, raw cheese and kefir. The health benefits include immune enhancement, enhanced digestion, improved reaction to allergies, improvement of irritable bowel syndrome, reduced inflammation, reduced colon tumors, improved blood pressure, improved dental health (Probiotics: Their Potential to Impact Human Health, CAST; 1-20)

Herbs

Cilantro: the most important herb in Latin American cooking. Cilantro is a powerful anti-inflammatory; found to have protective agents bacterial infection including Salmonella; helps to increase HDL cholesterol and reduce LDL cholesterol; shown to be a digestive aid; improves liver function; has been shown to aid in urinary tract infections; helps reduce nausea and mood swings; source of iron, magnesium and fiber.

Mint: this herb originated in Asia and the Mediterranean; especially high in carotenes (antioxidant precursors to vitamin A) and vitamin C; also a source of magnesium, phosphorous and calcium; benefits include: used as digestive aid; anticancer fighting compounds; helps control allergies via rosmarinic acid (an antioxidant) which is a COX-1 and 2 inhibitor.

Oregano: originated in the Mediterranean; contains vitamins A, C, E and K as well as fiber, folate, iron, magnesium, vitamin B6, calcium and potassium; health benefits include: contains rosmarinic acid, contains carvacol and thymol (two phytonutrients) which are great antimicrobials, contains beta-caryophyllin an anti-inflammatory; has been shown to fight cancer (Nutr Cancer. 2009; 61(3):381-9.)

Parsley: the world's most popular herb; contains vitamin K, vitamin C, vitamin A, folate, iron, copper, potassium, calcium, fiber, magnesium, zing, vitamin B3, vitamin B1 and manganese. Parsley has been shown to inhibit tumor formation via its volatile oil myristicin that neutralizes carcinogens. Other health benefits: high in flavenoids (antioxidants); promotes healthy heart, prevents rheumatoid arthritis, boosts immunity.

Spices

Cinnamon: helps control blood sugar and improves glucose utilization (Bolin Qin, M.D., Ph.D., Kiran S. Panickar and Richard A. Anderson, Ph.D., C.N.S.1; Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes; Journal of Diabetes Science and Technology). Additional benefits: prevent cancer, anti-microbial, food preservative, helps with arthritis, antioxidant, lowering LDL, fights tooth decay, aids in digestion

Cardamon: originally from India, Guatemala is now the largest producer of cardamom in the world and because of that, it is now a staple of the Latin kitchen. The spice aids in blood pressure, antioxidant, anti-inflammatory, helps detoxify, aids in digestion, aids in depression according to Ayurvedic teaching, regulates heart rate, fights anemia

Paprika: mild spice produced by grinding red fruits that come from the family of red peppers. Has been shown to regulate blood pressure, improve blood circulation, assist in digestion, normalize stomach acids, helps fight infections, anti-inflammatory (high in carotenids), is high in vitamin C and

Mineral Salt: table salt is composed of simply sodium chloride. Mineral salt is composed of phosphate, calcium, chloride, potassium and sodium. Therefore, mineral salt has a lower sodium percentage than normal table salt. It's a great swap for patients with hypertension and others watching their sodium intake.

Citrus zest: a wonderful addition to any diabetic meal as it adds flavor without calories. The zest also contains more vitamins and nutrients than the juice of the fruit. Benefits include: loaded with anti-oxidants, anti-inflammatory phytonutrients, cardioprotective, prevents cancer, helps regulate blood pressure, helps maintain bone strength, strong anti-depressive effect, helps tumors, decreases cholesterol levels (polyphenol flavenoids), protects against bacterial infections, strengthens nails

Staples

Onion: in conjunction with garlic, is considered the foundation for Latin cooking. Health benefits include: has phytochemicals that improve immunity, contains chromium which helps regulate blood sugar, helps fight inflammation, improves production of HDL cholesterol (when eaten raw), contains quercetin (a cancer fighter), high in vitamin A (especially the green tops)

Garlic: the pillar of savory cooking throughout the world (closely related to the onion so health benefits overlap); health benefits include: high in antioxidants, helps boost immune system, beneficial for respiratory and circulatory system including helping with high blood pressure and high cholesterol, helps reduce inflammation, helps fight fatigue, has been used as food “medicine” for thousands of years (athletes in Ancient Greece used it as a performance enhancer)

Tomatoes: usually classified as a fruit; health benefits include: high in alpha-lipoic acid (helps the body convert glucose into energy and aids in glucose control), contains antioxidants (including lycopene which gives tomatoes its red color), contains choline (helps with sleep, muscle movement, and memory), cancer fighting (high in vitamin C), high in potassium, high in fiber, has been shown to help with constipation and depression

Vinegar: aids in digestion (improving absorption and utilization of many essential nutrients), helps treat acid reflux, helps lower cholesterol, aids in weight loss, helps kill some cancer cells (some studies show), has positive effects on blood glucose levels (there are many studies that show that vinegar may aid in preventing diabetes and improving blood glucose levels for patients with Type 2 diabetes: 1) White AM, Johnston CS. 2007. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes.Diabetes Care 11: 2814-2815.
2) Johnston CS, Kim CM, Buller AJ. 2004. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care27:281-282.
3) Ostman E, Granfeldt Y, Persson L, et al. 2005. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition 59;983-988.

Carbohydrates

Quinoa: three thousand year old grain of the Incas; benefits include: one of the most protein rich grains, contains twice as much fiber as most grains, contains high amounts of iron, magnesium and lysine, high in vitamin B2 (improves metabolism and energy production amongst other benefits), high in manganese (an anti-oxidant)

Brown Rice: high in manganese, selenium, phosphorus, copper, magnesium and vitamin B3. Interesting to note that the conversion of brown rice into white destroys up to 80% of all its vitamins and minerals. Some health benefits include: high in fiber, helps lower cholesterol, been shown to have cardiovascular benefits, contains anti-oxidant phytonutrients, protects against heart disease and metabolic syndrome, lowers risk of type 2 diabetes and some cancers (Van Dam RM, Hu FB, Diabetes Care), promotes bone health

Animal Proteins

Fatty/Oily Fish: rich in Omega-3s polyunsaturated fatty acids which are essential to good health. Some benefits include: prevention of cardiovascular disease, reduced risk of rheumatoid arthritis, protects against dementia, prevention against cancers (especially oral and skin), boosts infant sensory/cognitive and motor development, protects and boosts vision, improves memory

Examples of fatty fish: trout, salmon, kipper, eel, sardines, pilchards, whitebait, mackerel, tuna*, herring (*canned tuna not considered to be as high in Omega-3s as the fresh)

COOKING FOR FUN... COOKING FOR HEALTH... COOKING FOR DIABETICS...

On April 5, 2014, I had the privilege of teaching a Nutritional Cooking Course for 32 Family Medicine/Chiropractic/Oriental medicine students from UCI and SCU.

The objective was to compose a FEAST for a theoretical patient: middle-aged Latina, mother of 2, diabetic with hypertension. We cooked a ten course meal for 40 people and boy did we have a blast! Who says you need to feel constricted or limited when eating optimally?

Below are the recipes that we tackled, developed by yours truly. (I posted quick walk-throughs on YouTube for each of the recipes if you like to see what each dish looks like before you attempt it: https://www.youtube.com/playlist?list=PLO8OeOmiWw4yWmjxYGtPSgpmfBkyTiUx9&action_edit=1)

TAPAS (APPETIZERS)

Scallop Ceviche served in Endive

Ingredients:

1 lb. scallops, cut into small squares (minced) (can be fresh or thawed from frozen scallops)

1 tsp. grated lemon zest

1/2 cup lemon juice (about 2 juicy lemons)

2 Tablespoons white vinegar

4 to 6 good dashes hot sauce (depending on personal taste)

¼ cup olive oil

1 diced cucumber (1/4-inch pieces) (from a peeled and seeded cucumber)

20+ cherry tomatoes, sliced into 3-5 slices (thinly)

1 medium red onion, chopped small

½ cup coarsely chopped fresh cilantro leaves

¼ cup coarsely chopped fresh mint leaves

1 jalapeno chile, seeded and minced (take out seeds unless you like spicy)

1 large clove garlic, minced

1-1 1/2 tsp. mineral salt

Freshly ground black pepper, to taste

4-6 heads of endive

Directions:

Zest the lemons making sure that you don't get the white part of the lemon. Juice the lemons (straining them and making sure that there are no seeds). Pat the scallops dry using paper towels. Cut scallops (start by slicing the scallop then cut into pieces) and put them in large bowl. Add lemon juice, lemon zest, vinegar, hot sauce and olive oil to the scallops. Stir to combine. Wash your cutting board and knife and make sure to dry both thoroughly.

Chop and add the rest of the ingredients and add them to the bowl (except for the endive). Stir as you chop and add ingredients. Make sure that you cut the rest of the ingredients to mimic the size of the scallop squares. As an extra tip: work dry to wet, meaning do the tomatoes last.

Stir to combine all ingredients and add seasoning to taste. Cover with plastic wrap and let sit for about 30-60 minutes or until the scallops have turned completely white (when done, they lose their opaque color on the outside, however, they can be eaten a little more or less done); stir occasionally during this step and make sure that the scallops are covered with liquid at all times.

While waiting, remove the leaves from the endive by cutting off the end and separating each leaf out. You may need to cut the end off the endive more than once as you start to remove the leaves and get stuck.

When the ceviche is done, stir once more, drain off some of the liquid and place a spoonful on each leaf. Decorate with micro greens or cilantro. Arrange on a platter and serve.

Chef tip: This dish will taste great a day or two later as well, so it's a good make-ahead dish.

Chef tip: Instead or in addition to scallop, this dish works with octopus, shrimp, salmon and various white fish (like red snapper). Just use 1 lb as the guide.

Guacamole served in Endive

Ingredients:

6 ripe avocados

1 diced cucumber (1/4-inch pieces) (from a peeled and seeded cucumber)

20 cherry tomatoes, sliced into 3-5 slices (thinly)

1 medium red onion, chopped small

½ cup coarsely chopped fresh cilantro leaves

¼ cup chopped fresh mint leaves (chop this small, make sure not to use stems)

1 jalapeno chile, seeded and minced (take out seeds unless you like spicy)

1 large clove garlic, minced

1/2 cup lemon juice (about 2 lemons)-- may need less if avocados are creamy

1/8 cup olive oil

2 Tablespoons white vinegar

1-1/2 tsp. mineral salt

Freshly ground black pepper, to taste

4-6 dashes hot sauce (to your liking)

4-6 heads of endive

Directions:

Cut the avocados in half, remove pits. With a spoon, scoop out the avocado meat into large bowl and gently mash with a fork. Add remaining ingredients to the bowl (except the endive). Stir to combine. Adjust seasoning and liquid to taste. Let sit for about 20-30 minutes at room temperature.

While waiting, remove the leaves from the endive by cutting off the end and separating each leaf out. You may need to cut the end off the endive again as you get further into the heart of the endive.

When the guacamole is done, place a spoonful on each leaf. Decorate with cilantro or micro greens. Arrange on a platter and serve.

Chef tip: Don't like mint or cilantro? Use parsley or chopped green onions instead.

SIDE DISHES

Spinach, Mint, Quinoa Salad

Ingredients:

1 cup dry quinoa (red, white or a mix)

2 cups low sodium chicken stock

1 teaspoons of mineral salt, divided

6 cups baby spinach, roughly chopped

½ cup roughly chopped cilantro

¼ cup roughly chopped mint

2 cups chopped green apples

1 hothouse cucumber, semi peeled, seeded and cut into ⅓-inch cubes (about 1 ½ cups)

1 15-oz. can chickpeas, rinsed and drained

½ finely chopped green onion (white and green parts)

For the dressing:

3 Tbsp. olive oil

1 juicy lemon juiced (may need more if not juicy)

2 Tbsp. White vinegar

2 cloves garlic, minced (about 2 tsp.)

Directions:

In a saucepan, bring the chicken stock, ½ teaspoon salt and quinoa to a boil over high heat. Reduce to low heat. Simmer for 15 minutes or until the liquid is absorbed (they will still be a little crunchy). Remove quinoa from heat and let cool.

Add spinach, cilantro, mint, apples, almonds, cucumber, chickpeas, green onion and ½ teaspoon salt into a bowl. When the quinoa is cooled, add it to the rest of the ingredients and toss. For the dressing, stir together olive oil, lemon juice, white vinegar and garlic. Add to the salad. Serve warm or cold.

Chef tip: Need more crunch? Add some sliced almonds. Need more sweetness? Add currants, cranberries or raisins.

Chef tip: Like more tang? Add 1-2 tablespoons of unsweetened yogurt to the salad dressing.

Chef tip: Want to make this your lunch? This dish will sit overnight in your fridge and does not need refrigeration during the day.

Yields 8 servings

Roasted Vegetables

Ingredients:

3 carrots cut into rounds

1 large eggplant (skin on), cut into large cubes

3 zucchinis-- cut into large rounds

1 red pepper cut into 12 pieces

2 onions cut into 12 pieces

2 Tablespoons olive oil

1 teaspoon mineral salt

freshly ground black pepper to taste

fresh cilantro for garnish

Directions:

Preheat oven to 375 degrees. Cut all the vegetables and place on a sheet pan in a single layer. Sprinkle with the oil, salt and pepper and toss together. Roast the veggies in the oven for 30-35 minutes. When done, veggies will be soft and have some brown color. Let cool slightly and garnish with fresh cilantro. Serve warm or at room temperature.

Chef tip: Blend all the cooked ingredients in a food processor or blender to make a dip. This is a great make-ahead recipe.

Yields 8 servings

Steamed Broccoli

Ingredients:

3 heads of broccoli and/or cauliflower, cleaned

water

olive oil

mineral salt to taste

black pepper to taste

Directions:

Put freshly washed broccoli florets with water still clinging to them in a large bowl, a small pool of water should form in the bottom of the bowl. If you don't see water in the bottom of the bowl, add a tablespoon of water. Add a little olive oil and seasonings. Cover the bowl with a microwave-safe lid or plate, and cook on high power for 1 minute. Test for doneness and repeat at 30-second intervals until the broccoli is steamed. Once done, broccoli may require draining or drying depending on how much liquid you used and how powerful your microwave is. Remove broccoli and serve.

Yields: 6 servings

BREAD COURSE

Pan Integral (Whole wheat bread)

Ingredients:

1 cup water, heated to approx 110 degrees
1 tablespoon natural sugar
1 tablespoon olive oil
2 Tablespoons yeast
2¾ whole wheat flour
1 teaspoon mineral salt

Directions for flat bread:

Preheat oven to 500 degrees.

Whisk water, sugar, and yeast in a bowl and allow yeast to proof for 5-15 minutes. In a large bowl, mix the salt and four. Pour the dry mixture onto a flat surface in the shape of a mound.

With your hand, create a slight hole in the center of the mound. Pour in the oil and part of the yeast liquid. Start to work the liquid into the flour mixture slowly until ball forms. Knead ball of dough until elastic (15 minutes or so). With a rolling pin or hand, flatten dough into desired shape for flat bread. Allow to rise 10-15 minutes.

Yields one large or two medium flat breads.

Bake the flat bread for 15 minutes or until browned. Pull out bread and add toppings (see below).

Chef tip: You can use this dough for pizza or if you let it rise longer, shape it into a loaf of bread. If you want to make it easier on yourself, you can put all the ingredients in a stand-up mixer and this will save on kneading time and effort at home.

Pan con Tomate

Ingredients:

fresh bread

tomato

garlic clove

olive oil

fresh herbs (oregano and parsley) to taste

optional: kefir/raw cheese

Directions:

Cut a garlic clove or bulb in half and rub on top of warm bread. Cut a tomato in half and rub the cut side on top of. Drizzle olive oil, fresh herbs and (optionally: cheese). Serve warm or at room temperature.

MAIN DISH

Salmon Empapelado

Ingredients:

Approximately 20 ox fish (one side of salmon whole)

1/2 medium yellow onion cut into fine half rings

1 small fennel bulb cut into fine half rings

2 carrots chopped into rings

2 teaspoons olive oil

6 Tablespoons low sodium chicken broth

1 sprig of thyme

1/2 teaspoon paprika (a large pinch)

bay leaf

2-3 sprigs of thyme

mineral salt to taste

fresh ground black pepper to taste

foil

the juice of ½ lemon

1 orange peeled and thinly sliced into half rings

optional: microgreens or cilantro leaves

Directions:

Preheat oven to 400 degrees

In a pre-heated sautee pan, add olive oil to cover bottom of pan (approx 2 teaspoons) add onions, fennel and carrots. Add salt and pepper to taste (go lightly). Cook on medium heat, stirring occasionally with a spatula. When done, onions will be translucent. Be careful not to burn the onion. When done taste and make sure that the seasoning is correct; add more salt and pepper if needed. Turn the heat off. Add the stock, bay leaf and thyme to the onion mixture.

Sprinkle both sides of the salmon with paprika, salt and pepper. Let sit for a few minutes to temper the fish (10-15 minutes). In the meantime, make foil pockets*. Put the whole thing on a sheet pan/baking sheet.Add onion/fennel mixture (spread it flat so fish fits on top), and the salmon (you will want presentation side of fish up, flat side down). Seal the pocket/s tightly. Bake until the salmon is just cooked through but not hard; approximately 20-25 minutes for individual packets and 35 minutes for a whole fish.

Take packets out of oven and open them gently. Pour off liquid into bowl and reserve, remove bay leaf and thyme (if you can-- you don't want to eat them). Serve with a little of the reserved liquid, squeeze fresh lemon juice over fish, place fresh orange slices (half rings) and micro greens or cilantro on top of fish.

*For Foil packet: cut two times the size of the fish/protein/vegetables of foil.You will want shiny side of the foil up.

Yields 4 full sized servings

DESSERTS

Arroz Con Leche

Ingredients:

1 teaspoon cinnamon

1 vanilla bean* (sliced in half with insides scraped out)

1/4 teaspoon ground cardamom

2 containers microwavable short grain brown rice (6.3 oz each), not microwaved

4 cups soy milk (unsweetened)

1/2 cup raisins

½ cup dates with pits taken out (about 6 Medjool dates)

Zest of 1 medium orange

Directions:

Prepare your ingredients ahead of time: split the vanilla bean in half and remove the pearls by scraping the inside. Measure out the cinnamon and cardamom. In a food processor fitted with the “S” blade, blend the dried fruit (dates and raisins) until well chopped and forming a small ball.

Place the cinnamon, cardamom and vanilla bean in a saucepan, add the soy milk and bring to a soft boil (using the whisk to break up any lumps). Reduce heat, add fruits and simmer for 5 minutes. Add the rice straight out of the containers (if it's hard to get out, microwave for 15 seconds).

Raise heat until soft boil then drop heat to very low. (Careful: soy milk can curdle so keep an eye on it and don't keep it on high heat longer than necessary; stir/whisk often).

Simmer for about 15 minutes, stirring/whisking often to break down the ball of fruit and rice. When done, most of the liquid will be absorbed (you still want a bit of liquid so don't dry it out).

Remove white film on top of the rice (if there is one). Add orange zest. Remove the vanilla bean. Serve warm or cold. Please note: this dessert does get sweeter as it sits and the fruit dissolves.

Beware that liquid does evaporate as it sits. If rice is too dry when it comes time to serve, add more soy milk or water (you want the consistency of a creamy rice pudding).

*Chef tip: Don't have a vanilla bean? Use 1 teaspoon vanilla extract instead.

Yields: 8 full sized servings

Spiced Truffles

Ingredients:

1 ½ cups almonds, soaked in water 12-48 hours ahead of time

¾ cups Medjool dates (pitted)-- approximately 8 dates

¾ cups raisins

½ teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon cloves

1/8 teaspoon ground coriander

Unsweetened shredded dried coconut

Directions:

Drain the almonds. In the food processor fitted with the “S” blade, grind the pre-soaked almonds until they are the consistency of flour.

Stop the food processor and add the pitted dates, raisins and spices. Grind in the processor until the mixture becomes a ball. Remove truffle dough from the processor. Using the dough, form balls (around 1/2 inch around-- use a cookie scoop for consistency), then roll them in the coconut until completely white on the outside. Serve right away or store in the refrigerator for up to a week.

Yields: 25+ truffles