Hispanic Heritage Month: Health Benefits of Spices and Herbs
Healthy Marinade & Sauce Recipes of Traditional Latin American Cuisines
¡Tu salud es tu poder! Your health, your power!
You hold the power to take control of your health. In honor of Hispanic Heritage Month, we are bringing awareness to one of the health problems commonly experienced by Hispanics and discussing ways that you can take control of your health. Currently, 11.7% of Hispanic adults in the U.S. have been diagnosed with diabetes. Of this percentage, 13.3% are Puerto Ricans, followed by 11.1% of Mexicans, and 9.4% of Dominicans.
Diabetes has become a growing concern among the Hispanic population due to lower income rates, lack of access to healthcare, lack of health education, and a higher susceptibility to insulin resistance (Aguayo-Mazzucato, 2019). Therefore, preventing chronic diseases like diabetes and preserving health should be a top priority.
The good news is: Mantener tu salud no tiene qué ser complicado – It doesn’t have to be hard! Believe it or not, you can manage diabetes and continue to eat cultural foods. There’s a misconception that ethnic foods are unhealthy, however, beans, corn, grains, tomatoes, and peppers are nutrient-dense staples eaten throughout Latin America that do not need to be excluded from your diet.
Preventing chronic diseases such as type 2 diabetes begins with eating whole nutrient-dense foods and cooking meals at home. Several herbs and spices used in Latin American cuisine have an abundance of health-promoting vitamins and minerals. Utilizing these ingredients and finding ways to add more fruits and vegetables are great first steps toward healthier eating.
In this article, different sauces and marinades from Mexico, Cuba, Peru, and Argentina will be highlighted along with their ingredients’ corresponding health benefits. You’ll be surprised how many of these ingredients are already in your kitchen pantry! Read on to learn that a healthier lifestyle empieza en tu cocina – starts in your kitchen!
Recipes
Chimichurri sauce
This chimichurri sauce originated in Argentina and displays a bright and tangy flavor that pairs well with salmon, shrimp, and roasted chicken. Use it as a dressing for salads or on grilled veggies. This recipe includes pantry staples such as garlic, red wine vinegar, parsley, and oregano. Add color to your plate by pairing this chimichurri with grilled tomatoes, sautéed bell peppers, and baked potatoes.
Ingredients:
- ½ cup extra-virgin olive oil
- 2 tbsp red wine vinegar
- 1/2 cup chopped parsley
- 3-4 cloves minced garlic
- 2 red chilies (optional)
- 3/4 tsp dried oregano
- 1 tsp salt
- 1/2 tsp pepper
This chimichurri sauce contains extra-virgin olive oil rich in monounsaturated fats, a vital component of a healthy diet. Extra-virgin olive oil predominantly contains oleic acid, which reduces inflammation and oxidative stress. Olive oil has anti-inflammatory properties that may help reduce inflammation in individuals with chronic diseases such as heart disease, type 2 diabetes, obesity, and metabolic syndrome.
Parsley is a green, leafy herb with a slightly grassy and bitter flavor that is rich in vitamins K, C, and A. Parsley also contains a class of antioxidants called flavonoids that work to fight free radicals that are harmful to the human body. Parsley is rich in vitamin B9, also known as folate. Regular consumption of dietary folate has been shown to reduce the risk of heart disease.
Mexican Mojo de Ajo
This Mexican mojo de ajo is a garlic and herb sauce that is made throughout Mexico. This sauce is traditionally used to elevate the flavor of seafood, roasted meat, and grilled chicken. Mojo de ajo utilizes nutritious and delicious ingredients that may already be in your kitchen cupboard such as extra-virgin olive oil, garlic, cilantro, cumin, and paprika. Besides pairing it with lean proteins and meats, you can try drizzling this recipe on grilled zucchini, chayote, sautéed green beans, or a nopalitos salad.
Ingredients
- 8 tbsp extra virgin olive oil
- 1 tsp smoked paprika
- 1 tsp paprika
- 1 tsp ground cumin
- 1 1/2 tsp kosher salt
- 16 garlic cloves (4 minced)
- 1 red onion, thinly sliced
- lime juice of 2 limes
- 1/2 cup chopped cilantro
Garlic is a key ingredient in this Mexican recipe. Regular consumption of garlic may help reduce blood sugar levels and help reduce blood pressure and facilitate blood flow.
Cilantro is another herb in this recipe with amazing properties. However, it is commonly confused with parsley due to the similar leaf shape. Cilantro has a tangy and citrusy flavor that can be utilized in salsas, guacamole, and fajitas. Cilantro helps support digestion by stimulating the digestive enzymes that are responsible for breaking down our food. It also has the potential to relieve symptoms like bloating and stomach pain.
Cumin seeds have a pungent and nutty flavor that are widely used in many Mexican recipes. It contains flavonoids, specifically apigenin and luteolin which are powerful antioxidants that fight off stress in the body. Another benefit is potential reduction of stress levels and improved metabolic status for diabetic individuals. Additionally, the consumption of cumin has been used as a natural remedy for improving maldigestion.
Paprika derives from red peppers and adds a slight peppery taste to foods. Smoked paprika has a slight wood taste and adds a hint of bitterness when added to recipes. Paprika also displays antioxidant properties that may help strengthen the immune system and reduce the risk of cancer and heart disease.
Cuban Mojo Criollo Marinade
This Cuban mojo marinade is a light and refreshing sauce with a mix of pungent and fragrant ingredients such as cilantro, onion, garlic, oregano, orange juice, and lemon juice. Cuban mojo is traditionally used as a marinade for chicken, pork, and seafood throughout Cuba, however, this sauce also pairs well with most vegetables. Cilantro is not typically added to the traditional mojo however, feel free to add a drizzle of it for an added boost of flavor. Increase your vegetable intake by pairing this marinade recipe with plantains, yucca, or cabbage.
Ingredients
- 1/4 cup olive oil
- 1 1/2 cup orange juice
- 1/3 cup lemon juice
- 8 cloves garlic; finely minced
- 2 tsp dried oregano
- 2 tsp salt
- 1 tsp black ground pepper
- 1 medium onion, finely chopped
- 1 tbsp cilantro, chopped (optional)
The main component of this recipe is orange juice, a great source of vitamin C, folate, and potassium. These nutrients may help to improve heart health, decrease inflammation, and reduce the risk of kidney stones.
Lemon juice is also a vital component of this recipe and is rich in vitamin C which can help reduce the risk of heart disease and stroke. Pectin, a type of soluble fiber found in lemons, has been shown to help slow down digestion of sugars and starches, which may help regulate blood sugar levels.
Oregano is an herb that adds a spicy and pungent flavor to poultry, fish, and meats. It is rich in antioxidants, limonene, thymol, carvacrol, and terpene that help fight against free radicals. Oregano has antimicrobial properties meaning that it may also help fight off harmful bacteria in the body.
Black pepper is a widely used spice in most Latin American cultures. Black pepper is a great source of manganese, an important mineral needed for bone health, wound healing, and metabolism. Additionally, black pepper contains piperine, a compound with antioxidant and anti-inflammatory properties.
Peruvian Aji Verde
Aji Verde is a creamy Peruvian sauce with a kick! It is made with serrano pepper, cilantro, aji Amarillo paste, and queso fresco. This sauce is versatile and pairs well with side dishes or as a topping for just about any dish. Try this recipe on a corn salad, roasted sweet potato, or plantains.
Ingredients
- 2 serrano peppers, seeded
- 1 bunch of cilantro
- 3 garlic cloves
- 1 green onion, chopped
- 1 tablespoon aji amarillo paste
- 1 1/2 tbsp fresh lime juice
- 2 tablespoon olive oil
- 1/2 cup queso fresco or parmesan cheese
- 1/2 cup mayonnaise
- 1/2 tsp salt
- 1/2 tsp black ground pepper
Serrano peppers are used in this recipe as a spice element. Serrano peppers help boost your immunity due to their high vitamin C content. These peppers contain a capsaicin compound which can promote vasodilation and improve blood flow in the body. For a slightly less spicy alternative try jalapeno peppers instead.
Aji Amarillo derives from hot peppers, giving food a fruity taste and bright yellow color. Aji Amarillo has anti-coagulation properties which can help prevent blood clots and reduce the risk of heart disease.
Final Takeaways
The prevention of diabetes starts in YOUR kitchen by utilizing pantry staples to make meals vibrant in color and rich in nutrients. Making meals at home allows you to control your intake of unhealthy fats and ultra-processed foods and increase your intake of fresh vegetables and herbs. Making your meals at home allows you to know exactly what you are putting into your body and gives you the opportunity to personalize your plate according to your culture and preferences. The recipes mentioned above are a great start to learning how to nourish your body without sacrificing taste or flavor. Building healthy habits can be challenging at first, but making small sustainable changes will be the foundation of a healthier lifestyle. Remember, tu salud es tu poder!
If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office located in the Torrance Memorial Lundquist Lurie Cardiovascular Center, 2841 Lomita Blvd., Suite 335. Call 310-891-6707 or visit TorranceMemorial.org/nutrition for upcoming classes and programs.
