something expensive and untasty. But actually, that stereotype is simply not true. In this article, we’ll introduce you to a tasty but healthy cuisine: Mexican food. Don’t worry, Mexican food isn’t always spicy or monotonous like the internet stereotype tells you. Let’s show how Mexican food can fulfil your nutritional needs and satisfy your taste buds at the same time.

The Healthy Ingredients

Chillies

Photo by Pixabay on Pexels

Let’s start with the most stereotypically misunderstood ingredient. While it’s true that chillies are generally spicy, their spice varies depending on the type of chilli in the food and how the chillies are processed. So if you pick the less spicy ones, you'll gain their nutrition without worrying about having a burning sensation. Like other vegetables, chiles provide a wide variety of vitamins, such as vitamins C and A. Additionally, the compound that makes chiles spicy — called capsaicin — has been associated with reduced levels of total cholesterol.

Beans

Photo by Towfiqu Barbhuiya on Pexels

Moving on to the less spicy ones, beans and other legumes are famous for being alternatives to meat due to their high amounts of protein. They’re also excellent sources of complex carbs, fibre, iron, folate, phosphorus, potassium, manganese, and many other beneficial plant compounds. Beans are also beneficial for people with type 2 diabetes, as they’re associated with improved insulin sensitivity and decreased postmeal blood sugar response to foods such as rice when eaten at the same time.

Chia seeds

Photo by Castorly Stock on Pexels

Chia seeds are small, but they are packed with nutrition. These little guys contain omega-3 fatty acids, calcium, magnesium, and antioxidants. These nutrients are super useful for reducing inflammation, supporting bone health, and promoting skin health. Not only can you consume them while you’re sick, but you can also have some of them regularly to maintain your health. Chia seeds by themselves don’t taste bad. Instead, they have a mild and nutty, yet subtle taste.

Corn

Photo by Pixabay on Pexels

Corn is rich in fibre, vitamin A, phosphorus and minerals which are beneficial for high blood pressure control. Corn contains several vitamins and minerals that are essential for various bodily functions. For example, vitamin C is an antioxidant. Thiamine is a B vitamin that helps convert food into energy. Folate is another B vitamin important for DNA synthesis and cell division. Magnesium helps regulate muscle and nerve activity and blood pressure. Additionally, potassium helps balance fluids and electrolytes in your body.

Avocado

Photo by Tarynn Elliott on Pexels

As one of the most versatile fruits in Mexican cuisine, these green fellas are exceptionally nutritious. They are rich in healthy fats and fibre, plus vitamins and minerals. They also contain nutrients often absent in many people’s diets, such as magnesium, B6, vitamin C, vitamin E, and folate. These nutrients lower cholesterol, improve skin health and prevent blood clots.

The Tasty Dishes

Taco

Photo by Chitokan C. on Pexels

Tacos are one of the most popular and versatile Mexican dishes. They consist of a corn or wheat tortilla that is folded or rolled around a filling of meat, cheese, vegetables, salsa, or other ingredients. Tacos can be soft or hard, depending on the type of tortilla and how it is cooked. Some common types of tacos are al pastor (pork marinated in pineapple and spices), carnitas (braised or fried pork), carne asada (grilled steak), and fish tacos (fried or grilled fish with cabbage and lime). 

Tacos are high in protein, fibre, and vitamin C, but they can also be high in fat and sodium, depending on the filling and toppings. To make tacos healthier, you can choose lean meats, grilled fish, or beans as your protein source, use whole wheat or corn tortillas instead of white flour ones, add plenty of fresh vegetables and salsa for flavour and nutrients, and limit the amount of cheese and sour cream that you use.

Enchiladas

Photo by Loren Castillo on Pexels

Enchiladas are another classic Mexican dish that consists of tortillas that are filled with meat, cheese, beans, or vegetables, and covered with a sauce, usually red or green. The sauce is made from tomatoes, chillies, spices, and sometimes chocolate (in the case of mole sauce). Enchiladas are baked in the oven until the sauce is bubbly and the cheese is melted. 

Enchiladas are rich in protein, calcium, iron, and antioxidants, but they can also be high in calories, fat, and sodium. To make enchiladas healthier, you can use low-fat cheese or skip it altogether, use chicken or turkey instead of beef or pork, add more vegetables to your filling and sauce, use whole wheat or corn tortillas instead of white flour ones, and make your sauce from fresh ingredients instead of canned ones.

Chilaquiles

Photo by Sofia Rabassa on Pexels

Chilaquiles is a traditional breakfast dish made from leftover tortillas cut into pieces and fried until crisp. They are then simmered in red or green salsa and topped with cheese, eggs, sour cream, cilantro, and onion. Chilaquiles are high in carbohydrates, protein, and calcium but can also be high in fat and sodium. 

To make chilaquiles healthier, bake your tortilla pieces instead of frying them, use low-fat cheese and sour cream or yoghurt instead of regular ones, add more vegetables to your salsa or use fresh salsa instead of bottled ones, and use egg whites or tofu scramble instead of whole eggs.

Quesadillas

Photo by Raduz on Pexels

Quesadillas are cheese filling sandwiched between two tortillas and heated until gooey. You can customize your quesadillas with different fillings, such as mushrooms, spinach, corn, or squash blossoms. They are a good source of protein and calcium, but you can make them even healthier by choosing whole wheat or corn tortillas and low-fat cheese. 

Drizzling some fresh salsa over your quesadilla will add more flavour and moisture to it. Salsa is a spicy sauce made from tomatoes, chillies, onions, cilantro, and lime juice, and it has a lot of vitamin C and lycopene.