National Hispanic Heritage Month, from September 15 to October 15, celebrates the cultural contributions of Hispanic Americans. Older adults must maintain a nutritious diet for a better quality of life. Senior Helpers highlights healthy Hispanic food recipes that honor this rich culture and promote restorative aging.
Positive Effects of Traditional Hispanic Foods
Healthy Hispanic food capitalizes on nourishing ingredients such as beans, corn, avocados, and tomatoes, which are rich in vitamins, minerals, and antioxidants. This cuisine supports a balanced diet and bolsters emotional well-being by fostering a sense of heritage and family connections through cultural traditions.
Black Bean and Quinoa Salad
This is a fantastic and wholesome alternative for a Hispanic-inspired meal.
Cook some quinoa as directed and let it cool. Combine the cooled quinoa with black beans (drained and rinsed), canned corn kernels, diced red bell pepper, chopped red onion, and fresh cilantro in a large bowl.
Mix olive oil, the juice of one lime, and salt and pepper to taste in a small bowl for the dressing. Pour the dressing over the salad and mix everything well. Your salad is now ready to be enjoyed!
Grilled Fish Tacos
Grilled fish tacos are a wholesome option for elders. Season white fish fillets with olive oil, cumin, and paprika, then grill until cooked. Warm corn tortillas on the grill, and assemble tacos with the fish, shredded cabbage, fresh cilantro, and low-fat Greek yogurt. Serve with lime wedges. This recipe, high in omega-3s and low in saturated fat, is cardio-friendly. Use soft tortillas and choose low-fat Greek yogurt over sour cream for easier chewing.
Chicken and Vegetable Paella
This healthy Hispanic food is a perfect one-pan option for older adults. Begin by searing chicken thighs in olive oil and adding onions, garlic, and bell peppers. Incorporate peas, tomatoes, rice, and optionally, saffron. Opt for low-sodium chicken broth and simmer until the rice softens. This meal is protein-rich and brimming with vegetables.
Avocado and Tomato Salad
Consider trying an avocado and tomato salad as a nutritious Hispanic side dish. Mix diced avocados, halved cherry tomatoes, and thinly sliced red onion. Dress with olive oil and lime juice, and season with salt and pepper. This salad is rich in nourishing fats and antioxidants and is low in calories.
Senior Helpers Lafayette Can Help With Meal Planning and Prep
Incorporating healthy Hispanic food into senior diets enhances their sustenance and deepens their cultural experience. These delicious and nutritious meals are ideal for any age and celebrate Hispanic heritage. For more information on elderly care services in Lafayette, New Iberia, Morgan City, Abbeville, and Jennings, contact us at Senior Helpers Lafayette.