Saltless Cinco de Mayo

Unfortunately, much of traditional Mexican fare can be salt-laden, but there are a few tricks to curb salt and still enjoy food and drink that everyone loves on Cinco de Mayo!

Drinks

Let's start with libations!  The salt on the rim of one Margarita equals 1000 mg (miligrams).  That’s half of your healthy daily allowance of sodium!

Solutions!

1.      Use lite salt to rim the glass – that will cut the sodium in half!

2.      Don't "re-salt" the glass when you want a refill.

3.      If you have a sweet tooth, try rubbing the rim of the glass with lime and then dip the rim in sugar instead, or try rubbing the rim of the glass with an orange! 

4.      Instead of margaritas, try another South American drink called the Sacsayhuaman; some people call it “Foxy Lady.”  It’s Habanera pepper infused vodka mixed with sweetened passion fruit puree.  Serve it with a sugar rim, a lime and cilantro leaf garnish. 

Beans!

Beans are a healthy and wonderful part of Mexican food and appetizers, but canned whole beans or refried beans have about 500 mg (miligrams) of sodium per half cup, and often have lard or other unhealthy fats added!  But soaking beans is a hassle -- so what to do? 

Solution!

1.      Buy dry beans, try pinto or pink beans, or even black beans for a fun change.  Put them in a slow cooker!  Use 6 to 8 cups of water per 2 cups or 1 pound of dried beans.   Add some chili powder and cook on low for 8 to 9 hours - and when you get home from work, they are ready for your party!  Just grate some low-fat cheese on top, stir in some fresh salsa, and you have bean dip!

2.      Make extra beans and freeze half in zip-lock bags.  Then, when you need them (to mush for bean dip or put in a fajita) all you have to do is microwave or thaw and enjoy!

Tortillas and Chips!

Sometimes these can be high-salt, high-fat foods.

Solutions!

1.      Use baked, salt-free, low-sodium chips instead of fried.  Once you put dip on them, you'll never notice - but your heart will!

2.      Use corn tortillas rather than flour; corn tortillas have much less sodium than flour tortillas. Wrap tortillas in a damp cloth and put them in the oven to warm.  Then dip them in the salsas and dips below.

Salsas and Dips.

1.      You can make a wonderful fresh salsa in literally a minute! Try our recipe for 60-Second Salsa in our recipe section. Check out the recipes for Tomatillo Chutney, Tomatillo Salsa and homemade cooked Salsa, as well.

2.      Guacamole is also actually a very healthy dip!  It is easy, and full of "good" fat.  Mash avocados with a fork, add grated onion, a clove of garlic and a cubed fresh tomato, add chili powder and cumin, stir in chopped cilantro and a squeeze of lemon or lime.  You will have a luscious dip ready to go in minutes.

Entrees

Check the recipe section of our Web site for other healthy Mexican recipes.  You’ll find enchiladas, Fajitas and other great ethnic recipes if you click on the ‘Ethnic” option in the recipe section.

Solutions!

1.      Fajitas are a snap!  Think of them as a Mexican stir-fry!  You can stir fry prawns, chicken, lean meat, with onion, red , green or range bell peppers, jalapenos, etc.  You can also slice everything and put on lightly oiled foil on your BBQ grill and let them cook outside!  Put the mixture into a warm corn tortilla with your slow-cooked beans (see above!), add 60-second salsa, homemade guacamole, and some plain yogurt (a great sour cream substitute) and you are ready to dine!

2.      Chicken Enchiladas are so simple!  In fact, they are a great way to use leftovers!  Just spoon the Fajitas leftovers (except guacamole) into corn tortillas, wrap in plastic and have them the next day!  You can also freeze them individually, and your kids (or you) will have a delicious after-school or after-work snack!  Leftover salsa?  Spoon it on top! 

Tricks

With a few simple tricks, Mexican food can be healthy food…on Cinco de Mayo (May 5) and every day!

Cinco de Mayo is a great time to have fun with food, but the message is serious.  Salt is one of the leading causes of high blood pressure and kidney disease.  You can make easy changes that are good for you, your friends and family, and taste good, too.   Enjoy!