Cooking in the Kitchen is Dr. Luis M Gonzalez, Internal Medicine Specialist at Lux Medical Health Center.
Picadillo (ground turkey instead of beef)
Ingredients:
1 lb 93% lean ground turkey
1-1½ tbs Sazón (1 tbs of ground coriander, 1 tbs ground cumin 1 tbs of turmeric, 1 tbs garlic powder, 2 tbs oregano and 1 tsp ground black pepper, or if using store-bought Sazón, look for one with no preservatives like MSG, colors, dyes and artificial additives)
1 tbs green of Spanish pitted olives
2 minced garlic cloves
¼ tsp cumin
¼ tsp oregano
¼ of a green pepper
½ of a medium onion
4 oz tomato sauce, (1/2 can)
Salt/pepper to taste
Budget corner:
Turkey picadillo is a fun dish to make that can be made even more cost-effective by using complete seasoning if you do not have access to individual raw aromatics to season. A low sodium complete seasoning will allow you to control the salt added and save money, while still having a flavorful dish! Another great option is to purchase a Frozen Veggie Seasoning Blend or alternatively, a shelf stable option like a Dried Vegetable Blend! This includes all the veggies and aromatics needed for a great Picadillo at a low cost!
Method:
– Drizzle olive oil over a pan at medium heat. Once the oil is hot add the ground turkey along with salt, black pepper, minced garlic, oregano, sazón, and cumin.
– Use a wooden spoon to break up the turkey into small pieces and let it brown
– Chop finely the onion, garlic, and peppers, add to the mix to the turkey, then switch to low heat
– Add the tomato sauce with a few tablespoons of water and mix
– Add the olives last
– Simmer covered for 20 minutes
– The dish is ready to serve with rice and beans!
Small healthy changes:
Ground turkey instead of beef
Reduce salt
Reduce oil and use extra virgin olive oil
Serve with whole grain rice instead of white rice
Why did we make these changes?
Substituting coconut oil/butter for extra virgin olive oil and ground beef for ground turkey helps us tremendously to lower the saturated fat content of our dish without compromising flavor!1 Both butter and beef are high in saturated fats, which, if eaten in high amounts, could increase cholesterol build-up in our blood vessels, putting us at greater risk of high blood pressure, heart disease, and stroke.1 The great news is that this simple change could help you lower your bad cholesterol, raise your good cholesterol levels, while also packing a vitamin and antioxidant punch!1
Side of black beans & rice:
Ingredients
1 tbs olive oil
½ medium onion diced
3 minced garlic cloves
1 cup dry parboiled brown rice (optional: mix equal parts of riced cauliflower and brown rice)
1 can black beans, rinsed and drained
¼ teaspoon cinnamon
¼ teaspoon paprika (substitute smoked paprika if you prefer a smoky flavor)
1 ½ cups vegetable broth (low sodium (salt) vegetable stock or homemade chicken stock can also be used)
½ bunch cilantro minced
1 tsp culantro (Shado Beni) – optional
2 bay leaves
1-2 tsps. white vinegar (optional)
Budget corner:
Rice and beans is a nutritious low-cost side dish. The cheapest way to buy white rice is to buy 15-20 lb bags. Buying in bulk allows you to then store and use the items for a number of dishes. Rice and beans have a relatively neutral flavor, they can be made in a variety of ways and serve as a good side for many dishes. Buying the rice dry also allows you to control the amount of salt added.
Did you know that a 20 lb bag of white rice costs about $9, but the same amount of rice pre-cooked would cost about $40?
Black beans are typically cheaper to buy in cans. Canned beans are 8.6¢/oz, while dried beans are $1.22/oz. If possible, it is helpful to buy canned beans in the no-salt-added or low-salt variety. If this is not available, you can always rinse the canned beans thoroughly to remove any excess salt.
Method:
– Drizzle olive oil in a large non-stick pot over high heat
– Add onion and garlic and stir until golden
– Add the brown rice, black beans, and spices
– Add enough vegetable stock to immerse the rice by about ½ inch. Stir well.
– Cover the pot and reduce to low heat
– Let it cook for 20 minutes or until water is absorbed
– Serve with our ground turkey picadillo!
Small Healthy Changes:
– Olive oil was used instead of butter
– Brown rice was used instead of white rice
– Whole vegetables & herbs were used
– Replace flavoring cubes with vegetable broth
– A lower sodium version of black beans was used
– Adding cauliflower rice to brown rice mixture reduces carbohydrate content and increases fiber
– Non-stick pot reduces the need for more olive oil
– Using smoked paprika is a good alternative to using any smoky, preserved meats to flavor this dish
Why did we make these changes?
Typically, the traditional way to prepare Cuban-style black beans is by using canned black beans, which typically contain around 125 mg of salt. In addition to this, sugar, butter, and more salt are added to the recipe. Therefore, when comparing the traditional method to CDHNOP’s Cuban black beans method, you can instantly see the changes that were made to transform this tasty recipe into a healthier alternative.2 For instance, butter was replaced with olive oil to reduce saturated fats and increase unsaturated fats. Fresh herbs and spices were utilized to increase nutrient density and make up for the reduction of salt. Lastly, sugar was not incorporated into the recipe to limit added sugars. As for the rice, brown rice was used instead due to its lower glycemic index, and it is a healthier, high fiber choice of grain to use compared to white rice. If you mix cauliflower rice into the rice mixture, you lowered the carbohydrates (starch) and increased the fiber content!
- Traditional Cuban styled black bean recipe: https://www.cocoandash.com/cuban-black-beans/
Spicy Mojito Mocktail:
Ingredients
6-8 oz chilled sparkling water
¼ tsp chopped spicy pepper (scotch bonnet, chili or jalapeño)
1 lime
6 fresh mint leaves
1 tsp of date sugar
Budget corner:
Buying fresh mint is cheaper than buying mint extract! The downside is that mint leaves go bad within a couple of days. In order to best preserve your mint leaves and stretch your dollar, place your mint leaves in a jar with about 1 inch of water and place a plastic bag over the jar. This way, your mint leaves will last 7-10 days! Now you can make mocktails every day, use them as a garnish, or try other healthy Caribbean recipes!
Method:
– Cut the spicy pepper into thin slices and add the juice of one lime, date sugar and mint leaves. Muddle together.
– Add the chilled sparkling water
– Enjoy!
Small Healthy Changes:
This mocktail utilizes the unique flavors of a popular cocktail to provide a refreshing drink without the alcohol and with less sugar.
Why did we make these changes?
In excessive amounts, the consumption of alcohol can lead to the development of chronic diseases such as high blood pressure, heart disease, stroke, digestive problems, cancer, a weak immune system, memory and cognitive impairments, depression, anxiety, substance use disorders and more.3 For this reason, it is best to avoid consuming alcoholic beverages regularly and opt for healthier alternatives when given the chance. This drink uses sparkling water to provide a similar taste profile to a traditional mojito while avoiding the associated health risks. The mint leaves provide additional benefits as they contain a powerful antioxidant and anti-inflammatory agent, rosmarinic acid. Moreover, mint is known for its ability to aid in digestion, reduce bacteria, inflammation, and stress on the body, as well as increase alertness.4
Sources:
1. https://health.clevelandclinic.org/how-to-choose-and-use-healthy-cooking-oils/#:~:text=Olive%20oil%20has%20been%20proven,plus%20many%20more%20healthful%20nutrients.
2. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
3. https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm#:~:text=Over%20time%2C%20excessive%20alcohol%20use,liver%20disease%2C%20and%20digestive%20problems.&text=Cancer%20of%20the%20breast%2C%20mouth,liver%2C%20colon%2C%20and%20rectum.
4. McKay DL, Blumberg JB. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytother Res. 2006 Aug;20(8):619-33. doi: 10.1002/ptr.1936. PMID: 16767798.
Recipe Cards:
