By: Cheryl Tallman.
Corn, beans, fresh fruits and vegetables are staples in the native Mexican diet. In fact, hundreds of years ago meat was quite scarce. It was the Spanish conquistadores who introduced cattle, goats, sheep, chickens and pigs to the Mexican landscape. The introduction of these animals also led to the introduction of cheese-making too.
Today, Mexican food is considered one of the most varied in the world and there are many cooking styles for preparing Mexican foods. Cookbooks are filled with recipes for soups, stews, casseroles, and beautiful fresh salads. Grilling and BBQ also make regular appearances in these cookbooks.
While corn and beans remain the staples, fresh peppers and spices are used liberally
to give the cuisine vibrant flavors. In the United States, the spiciness of Mexican
food varies depending where you live. In the South and West, a spicier Tex-Mex style
is popular. Moving further to the North and East, the spices tend to migrate to the
milder side.
Though spiciness plays a role in the robust flavor of Mexican food, the use of fresh traditional ingredients also provides a delicious rainbow of healthy flavors.
The staple ingredients for Mexican cooking:
a. Corn
b. Beans (Black, Kidney, Pinto)
c. Tomatoes and tomatillos
d. Avocados
e. Tortillas
f. Rice
g. Limes and oranges
Herbs and Spices in Mexican Cooking:
Mexican food is filled with flavor and the most common spice is the chile pepper.
Other commonly used herbs and spices include:
a. Cilantro
b. Cumin
c. Oregano
d. Garlic
e.. Cocoa or Mexican chocolate
f.. Honey
Chile Pepper Guide
Whether you enjoy spicy or mild flavors, there is a chile pepper for you. The spiciness of peppers is rated using the Scoville Scale. This scale measures the amount of capsaicin in the pepper. Along with packing heat and spice, capsaicin has antioxidants that can help a variety of health concerns. Here’s a guide to the most common peppers found in Mexican cooking:
•Sweet Bell Pepper: This is a very mild, sweet pepper available in a variety of colors – red, orange, yellow and purple. Green bell peppers are an immature variety and are bitter compared to the other colors. Bell peppers are great for kabobs, stir-fries, salads and stuffed with rice and vegetables. Scoville Rating = 0.
•Anaheim Chile Pepper: Commonly referred to as a “Green Chile” or “Chile Verde.” Approximately 5 inches long and ripen from greenish-yellow, to orange-yellow to red. Anaheim peppers are popular in salsas and are available canned in the Mexican food section at the market. Scoville Rating – 500 – 1,000.
•Poblano Chile Pepper: The poblano is about 4 inches long and dark green. They are the perfect size and heat to use in Chile Rellenos, a popular Mexican stuffed pepper dish. Poblanos are very good roasted and added to stews and casseroles. Red and dried Poblano peppers are called Ancho peppers. Scoville rating -1,000 – 2,000
•Hatch Chile Pepper: A native to the USA, Hatch chile peppers are grown and harvested in the Hatch Valley, New Mexico. Hatch chiles are a main staple in the southwest. Roast Hatch peppers and add to stews, main dishes, or stuff them with rice and cheese. Scoville Rating 1,000 – 2,500.
•Jalapeño Chile Pepper: Almost everyone knows this spicy, little pepper! They are usually harvested when they are green and are about 4-6 inches long. Use jalapeño peppers in small quantities to add zip to any dish. Jalapeño peppers are also available in jars and cans in the Mexican section of food markets. Scoville Rating 2,500 – 8,000.
•Chipotle Chile Pepper: This is not a unique pepper variety, but it is a roasted jalapeño pepper. Chipotle offers a delicious spice and smokiness to Mexican dishes.They are available canned (commonly packed in Adobo Sauce). Scoville Rating 2,500 – 8,000.
Healthy Habits: Introducing Your Family to Yellow Foods.
Yellow fruits and vegetables. Yellow fruits and vegetables come in a range of textures and flavors and contain a variety of beneficial vitamins, minerals and anti-oxidants.
Yellow is a great color – it’s the color of sunshine and sunshine energizes us. Next time you are at the market, ask your child to choose a sunny yellow fruit or vegetable, so they can enjoy the delicious energetic benefits of yellow foods.
Here’s more information about some of our favorite “sunshine” yellow foods:
•Bananas- This fun and easy to eat fruit contains potassium, vitamins A, B-6, B-12, and C. Bananas provide a quick energy boost for hungry kids of all ages. Keep bananas on the counter for healthy after school snacking. Bananas are great added to smoothies, cereal, yogurt, pancakes or baked goods. For more ideas on adding bananas to your family meals, check our Food Guide: Bananas.
•Pineapples – Juicy, sweet pineapples provide the body with bromelain, vitamins A and C, and manganese. Bromelain is a natural anti-inflammatory that helps relieve swelling caused by injury or illness. Serve pineapples fresh, grilled, or add to sauces and salsas. For more ideas on adding pineapple to your family meals, check our Food Guide: Pineapple.
•Yellow Peppers -Yellow peppers are a good source of dietary fiber, vitamins A, C, and B6 niacin, magnesium, copper, folate, potassium and manganese. Add yellow peppers to pasta, stir-fry, and salads. Slice yellow peppers and serve with a side of salad dressing for a crunchy, sweet snack.
•Yellow Squash – Yellow squash contains vitamin C, iron, folate, beta-carotene, and glutein. Slice yellow squash and sauté with olive oil for a nutritious side dish, or add to casseroles for extra goodness.
•Corn – Nothing says summer like fresh corn, and watching a young child eat corn on the cob can be a memorable experience! Corn provides the body with beneficial anti-oxidants to help prevent disease and fiber for healthy digestion. Steam, boil or grill corn on the cob, or cut the kernels from the cob and serve as a side dish, or add it to soups, stews, salads and casseroles.
•Lemons – Lemons are a good source of vitamin C. Plus, they are a cleansing food. Squeezing a slice of lemon into a glass of water each day can aid digestion problems and remove impurities from the body. Adding a little slice of lemon to your kid’s water can be a great way to get them to drink more water. You can also squeeze fresh lemon juice over vegetables, poultry and fish.
•Yellow Pears -Loaded with vitamins, minerals, and cancer preventing anti-oxidants, pears are a healthy and delicious choice for snacks and side dishes. Pears also have a low glycemic index, which means they can help control blood sugar levels. Pears provide the body with vitamins A, C, B1, B2, and E, folate, potassium, iron, and fiber. Slice pears and serve alone, or add to salads and smoothies. For more ideas on adding pears to your family meals, check our Food Guide: Pears.
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Tiniest Gourmet – MEXI-VEGGIE CHILE STEW
This terrific vegetable stew is made with popular Mexican vegetables and a hint of green chiles. Green chiles are the perfect “first” chile pepper to introduce. They have a gentle, mild flavor. While you can puree this recipe to a smooth texture, it’s perfect as a stage 3 food with a slightly chunky texture.
2 medium zucchini, diced
1/2 cup diced tomatoes (fresh or canned)
1 ear corn, kernels cut off cob (or 3/4 cup frozen corn)
1 Tbsp. canned green chiles
1/4 cup water
Place all the ingredients in a pan and bring to a boil over high heat. Cover the pan and turn heat down to medium. Cook for 15 minutes.
Pour the vegetable stew into a blender or food processor and pulse to chunky texture. Spoon the Mexi-Veggie Chile Stew into So Easy Storage Trays, Cover and Freeze.
When ready to serve, defrost and warm up the cubes. This stew is a delicious vegetable dish. You can also add cooked brown rice or fork-mashed black beans to it before serving.
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Family Meal: Meatless Monday Mexican Fiesta
Broccoli Enchiladas:
Ingredients:
3 cups of broccoli florets
1 ½ cups ricotta cheese
2 cups cheddar cheese, shredded
1 egg
1 garlic clove, minced
1/2 tsp. each of salt, pepper and ground cumin
6 whole wheat tortillas
1 1/2 cups red chile enchilada sauce*
1 cup vegetable stock
Directions:
1. Preheat oven to 375 degrees F.
2. Blanch broccoli florets by bringing a pan of water to a boil, add broccoli and cook for 3 minutes. Drain immediately and run under cold water.
3. Place broccoli, ricotta cheese, 1 cup of the cheddar cheese, egg, garlic and cumin in a food processor or blender. Pulse to blend all ingredients (mixture can be chunky or smooth – whichever you prefer).
4. Fill each tortilla with the broccoli mixture and roll them up. Arrange tortilla rolls in an oven-proof dish that is large enough to hold the 6 tortillas rolls in a single layer. Pour the red chile enchilada sauce and the vegetable stock over the tortilla rolls. Top with the remaining cheese.
5. Bake 30 minutes. Let the pan cool for 10 minutes and serve.
*Red chile enchilada sauce is available in the Mexican Food section at a supermarket.
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Calabecitas
Ingredients:
2 medium-sized zucchini, diced
1 roasted poblano chile (see roasting directions below), diced
½ large onion, diced
2 ears fresh sweet corn or 1-1/2 cups of frozen corn
1 can (15 oz.) black beans
2 Tbsp. olive oil
Salt and fresh pepper, to taste
Directions:
1. Pour back beans in colander and rinse for 1 minute under cold water.
2. Remove husks from corn and cut kernels off the cobs.
3. In a large sauté pan, heat olive oil over medium heat. Add onions, corn, chile and zucchini. Cover, stirring occasionally, and cook until zucchini and onion is softened, about 10 minutes.
4. Reduce heat to low and gently stir in black beans and continue cooking to heat the black beans about 1-2 minutes.
5. Add salt and pepper to taste. Serve.
Roasting a poblano chile pepper:
Chiles roasted over an open flame, or in the oven, impart a delicious smoky flavor to many dishes.
Gas stove: Turn a burner on high and place the chile on the burner. Use long handled tongs to turn the pepper until it is evenly charred (black skin) on all sides. Place the pepper in a plastic bag and seal the bag.
Oven: Preheat the oven to 450 degrees F. Place pepper a cookie sheet and roast for about 4-5 minutes until the skins blister. Watch carefully so it does not burn. Place the roasted peppers in a plastic bag and seal the bag.
Clean and peel: After 10 minutes, remove the pepper from the bag and wash off the skin under cool water. Slice the pepper open. Discard stem core, seeds and stringy veins.
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Aztec Oranges
Ingredients:
2 oranges
¼ of a lime
1 tsp. brown sugar
Directions:
1. Slice ends and skin off oranges.
2. Holding the orange on its side, slice orange into ¼-inch thick rounds.
3. Place on plate, squeeze lime juice over the oranges and sprinkle with brown sugar. Serve.
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ABOUT THE AUTHOR:
Cheryl Tallman is the co-founder of Fresh Baby, creators of the award-winning So Easy Baby Food Kit, and author of the So Easy Baby Food Basics: Homemade Baby Food in Less Than 30 Minutes Per Week and So Easy Toddler Food: Survival Tips and Simple Recipes for the Toddler Years. Visit Cheryl online at www.FreshBaby.com for more delicious tips.
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