Many of my clients are sailing along, making healthy food choices, working out regularly and then blow it all on the weekend because they ate out at a Mexican restaurant. Eating out doesn’t have to ruin your weight loss plans. The last Beachbody newsletter had a great article by Cecilia Hae-Jin Lee on how to keep Mexican food in the Healthy category. Here are some tips from her and me on how you can still enjoy your evening out:
AVOID FAT AND FRIED FOODS
Some common Mexican dishes, like refried beans, are traditionally made with lard. Many restaurants have the option of ordering black beans or whole pinto beans rather than having them mashed or refried. You can make this side dish at home by simmering dried beans in water or broth and adding a little olive oil while you mash them instead of lard. They are still very tasty! At a restaurant, it may be difficult to keep your hands out of the chip basket and sometimes it’s better to not even start! If you aren’t brave enough to ask the waiter to NOT bring chips, ask for baked chips or plain corn tortillas to dip into the salsa. You can also easily make “chips” at home by selecting corn or whole grain tortillas, cutting into triangles, spraying with Pam and cook at 350 degrees for 12-15 minutes, flipping once throughout. If in a hurry, I often place my tortilla in the microwave, turning every 60 seconds, and after 2-3 minutes, it’s crunchy and can be used as a shell or chips.
PLEASE PASS THE RICE AND BEANS
There’s a reason why rice and beans are the other staples of Mexican diets. Black, pinto, and kidney beans are high in protein, complex carbohydrates, vitamines, minerals, and fiber. To cook Mexican rice at home with little or no fat, saute’ some chopped onions, garlic and a bit of jalapeno in a pan with just a bit of olive oil. Add uncooked rice and saute’ a bit longer. Add some low-fat chicken or vegetable broth and chopped fresh tomatoes and simmer until the liquid is absorbed and the rice is cooked through and fluggy, about 20 minutes. Try it with Minute Brown rice! You do want to watch portions here because starchy foods, like rice and bean, tend to quickly add the calories.
GET SPICY
Mexican food is full of some truly delightful spices and other flavorings, which can help you avoid adding extra salt to your diet. Although your typical Mexican restaurant meal may be loaded with sodium, you don’t have to eat that way for flavorful south-of-the- border inspired meals. The staples of Mexican cooking include chili powder, oregano, cumin, cilantro and chili peppers And rememer that hot peppers are a super metabolism booster. Even if you have a delicate palate, you can turn down the heat while still getting the benefits of these peppers by removing the seeds and veins, where most of the heat lives. Lime juice, another staple in adding authentico flavors, is another way of enhancing flavors without uping the sodium content.
FRUITS AND VEGETABLES
Mexico is blessed with some of the most delicious fruits and vegetables in the world! We don’t always think of fruits and vegetables when we go to a Mexican restaurant here in the states though. Nicer Mexican restaurants will have a variety of foods with vegetables and fruits however. A typical street-cart food is often just a bunch of fruits (mangos, pineapples, papayas, watermelon, or honeydew) and vegetables (including cucumbers and jicama) that have been sliced and seasoned with lime juice and chili powder. You can easily prepare this dish yourself for a delicious and nutritious afternoon snack, at home, at work or for a road trip.
SALSAS AND SALADS
Let’s not forget the soul of Mexican cuisine—salsa! There’s a seemingly endless variety of salsas that can be made from tomatoes, tomatillos, garlic, onions, peppers, limes and more. The more colorful the salsa, the more nutitious it will be. The good news is that freshly made salsa is good for you, so you can pile as much as you want on your tortillas, grilled fish, or salad. Look for entre’ items that aren’t covered with cheese and then be liberal with the salsa as added flavoring.
An easy way to make a nice Mexican salad is to get a bowl of mixed greens and toss in some corn, cooked black beans, and part of an avocado; then top everything with a generous serving of your favorite salsa. If you like, add some slices of grilled chicken or a few grilled shrimp.
So look around the menu when you’re out for Mexican food. Don’t just automatically order the fried chimichanga or smothered burrito. Or you might want to invite friends in for a healthy, home cooked, Mexican meal. Enjoy!
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Christie Ryan is a registered nurse and Independent Beachbody Coach. She has a passion for health and fitness and enjoys helping people change their lives. Her local business is Concepts in Weight Mangament and Team Beachbody. She can be contacted at 785-827-3131 or [email protected].
