by Ashlee Lamar
When I hear the words May and “Cinco de Mayo” I instantly think guacamole, tacos, and chips and dip! This Hispanic holiday has many traditions involving food, however many of these foods also come with the high price of calories and fat. Here are some tips to for healthy Mexican food to help you avoid breaking the calorie bank:
1. Do your guacamole the right way
Good news-the avocados in guacamole have something called heart healthy fats, making them ok to eat. Just watch the portion sizes. Also, watch out for guacamole made with sour cream as this adds extra calories and fat.
2. Choose leaner meat
Look for hamburger that is made from 90/10 meat: this means it is 90% meat and 10% fat. Always drain and rinse hamburger in a colander after cooking it to get rid of extra fat.
3. Say yes to salsa!
Salsa is virtually calorie free; it’s what you dip in it that adds calories. In addition salsa counts as a serving of vegetables. Load up on salsa-use it as a topping, or as a dip with vegetables or baked chips.
4. Top your tacos right
Tacos piled high with sour cream, cheese, guacamole add lots of fat. Try choosing one topping. Or if you can’t forgo any toppings, look for the light version of sour cream, and cheese labeled as “Low fat” or made with “2% milk”.
5. Rethink your burrito
These are typically made with high fat tortilla shells, cheese and excess amounts of meat.
Try a healthier version by adding half the meat, low fat cheese, and some form of vegetable or salsa.
6. Watch the queso dip
This adds fat and saturated fat. The serving size of cheese is 1 oz., about the size of a dice. Remember, it’s all about the portion size.
Ashlee Lamar is a registered dietitian at Providence Medical Center.
Healthy Seven Layer Bean Dip
– 1, 15 oz. can refried black beans
– 2 avocados, mashed
– 2 tablespoons lemon juice
– ½ teaspoon salt
– ½ teaspoon pepper
– 8 ounces Greek yogurt
– 2 teaspoons taco seasoning
– 3-4 tomatoes, diced
– 1 bunch green onions, chopped
– 1.5 cups fresh salsa
– ¾ cup low fat Mexican cheese blend
Directions
– Mash avocados in bowl; add lemon juice, salt and pepper. Blend.
– Combine yogurt and taco seasoning.
To assemble:
– Warm beans. Spread on 12 inch platter
– Spread avocado mixture over bean dip
– Spread yogurt next, followed by salsa.
– Sprinkle on green onions and tomatoes
– Cover with cheese.
– Serve with baked chips or your favorite vegetable
Recipe Adapted from Hy-Vee.com