The Beautiful Women have fi gured it out! - Information and recipe book for our road to good health

 
The Beautiful Women have fi gured it out! - Information and recipe book for our road to good health
The Beautiful Women
   have figured it out!
 Information and recipe book
       for our road to
         good health

This book belongs to: _________________________

       La Clínica del Cariño Family Health Care Center, Inc.
The Beautiful Women have fi gured it out! - Information and recipe book for our road to good health
The Beautiful Women
 have figured it out!
Information and recipe book for
    our road to good health

     La Clínica del Cariño Family Health Care Center, Inc.
The Beautiful Women have fi gured it out! - Information and recipe book for our road to good health
Who are
                                                                         the Beautiful
                                                                         Women?
                                                                         The Beautiful Women
                                                                         are women from our
                                                                                                          Now we share how to
                                                                         community of the
                                                                                                          manage our weight with
                                                                         Mid-Columbia Gorge of
                                                                                                          our families, friends and
                                                                         Oregon and Washington.
The Beautiful Women have it figured out! Information                                                       neighbors.
and recipe book for our road to good health                              We studied how to manage
                                                                         our weight for six months.       Where do the recipes in
© 2007 La Clínica del Cariño Family Health Care Center, Inc.
                                                                         We each made a physical          this book come from?
Created as part of the Vida Entera y Sana (Whole and Healthy Life)
                                                                         change that improved our         All the recipes are from the
Project at La Clínica del Cariño Family Health Care Center, Inc.
in Hood River, Oregon.                                                   health. Then we studied to       Beautiful Women. All of
                                                                         be Health Promoters.             them are tasty and healthy!
This project was made possible by funding from the Federal Office
of Minority Health, US Department of Health and Human
Services.
Written by Lorena Sprager.
Key health information from Healthy weight management is for everyone!
By Helen Bellanca, MD, MPH, also created as part of Vida Entera
y Sana.                                                                     Whether we are heavy or skinny, brown or
Designed by Angel Nawrot.                                                   white, we are all beautiful inside and out.
Illustrated by Gina Capaldi for much of the book. The rest comes            Each one of us has our own unique beauty.
from free clip art galleries.                                               We are all beautiful! Every woman, every
Thanks to the Beautiful Women, community members, and staff                 man, every girl and every boy!
of La Clínica del Cariño, Nuestra Comunidad Sana and Oregon
Health Division for the comments they shared to improve this book.

                                                                                                      i
The Beautiful Women have fi gured it out! - Information and recipe book for our road to good health
Table of contents
Who are the Beautiful Women? ..................................... i              Eating healthy snacks ................................................. 15

Why is it important to have a healthy weight? ............. 1                     How much should we eat? .......................................... 16

What does managing our weight mean? ....................... 2                     How to really enjoy food ............................................. 17

Managing our weight for our health ............................. 3                Veggie recipes .............................................................. 21
                                                                                    Veggies ................................................................... 23
Being more active .......................................................... 4
                                                                                  Fruit recipes ................................................................. 31
Managing stress ............................................................. 5      Fruits ...................................................................... 33

Eating and drinking for our health ............................... 6              Whole grain recipes .................................................... 39
                                                                                    Whole grains ......................................................... 41
Starting each day with a healthy breakfast ................... 8
                                                                                  Protein recipes ............................................................. 49
Buying food for our health .......................................... 10             Proteins .................................................................. 50

Limiting foods that are not healthy ............................. 12              Drink recipes .............................................................. 71
                                                                                     The drink that most helps us
                                                                                     manage our weight ................................................ 73
Preparing food ............................................................ 14

                                       ii                                                                                  iii
The Beautiful Women have fi gured it out! - Information and recipe book for our road to good health
Why is it
important to
have a healthy
weight?
Reaching and keeping a              best for them. We could
healthy weight is good for          ask ourselves, “Do I love
our health. It is good for          myself as I love my loved
our bodies, our minds and           ones? Do I want the best
our spirits.                        for myself, just as I do for
Having a healthy weight             my loved ones?” We can
helps us enjoy life. It helps       value ourselves just as we
us sleep better. It helps us        value our loved ones. We
live longer. It also helps          can make a promise to
us prevent and control              ourselves to take care of
many health problems                our health. We can do it!
like diabetes, cancer and           Many parents want to
arthritis.                          know how to help their
When we weigh too much,             kids be healthy and have a
we have more risk of                healthy weight. The most
having a heart attack, high         important thing we can do
cholesterol, high blood             is be the example. When
pressure and other health           we take care of our health,
problems.                           our children learn how to
                                    take care of theirs. They
All of us have people we            follow our example. They
love deeply like a child or         want to be like us!
a parent. We love them
so much that we want the
                      health    1     information
What does
managing our                                  Managing
weight mean?                                  our weight
                                              for our health
Managing our weight means:
  • Not gaining weight.
  • Losing weight if we weigh                                        Exercise at least 30
    too much.                                                        to 60 minutes a day.

   “When we manage our weight, we improve                            Eat 2 fruits and 3 cups
  our health! If we manage our weight, we                            of veggies a day.
  lower our risk for many diseases. We have
  more energy.”
  —Promoter and Beautiful Woman
   María Antonia Sánchez                                             When you feel sad,
                                                                     nervous or depressed,
                                                                     help yourself ! Exercise.
                                                                     Talk to someone you
                                                                     trust. Write your
                                                                     feelings down. Relax
                                                                     and breathe deeply.

                  health   2    information             health   3   information
Being                                                           Managing
more active                                                     stress
If we want to manage our           We can be more active        We feel stress for many              If we cannot change it, we
weight for our health, the         while we go about our day.   reasons. We can feel                 can respond in a healthy
most important thing we            We can:                      stress when:                         way by:
can do is to be more active          • Walk instead of drive.      • We work hard and                  • Exercising.
than we are now.                                                     there is no time to rest.
                                     • Use the stairs instead                                          • Eating healthy.
We can start to be more                of the escalator.           • Someone treats us
active one step at a time.                                                                             • Resting and breathing
                                     • Play with our kids            badly or we treat                   deeply.
We can do it!                                                        ourselves badly.
                                       instead of watching                                             • Talking to someone
We can be more active by:              them play.                  • We face life problems.              we trust.
   • Walking.                        • Plant and keep a         It is very hard to manage              • Writing or drawing
   • Riding a bike.                    garden.                  our weight when we are                   how we feel.
   • Playing with our kids.             We can make one         stressed.
                                                                                                     We can make one change
   • Playing sports like                 change at a time.      If we are stressed, sad              at a time. Any small change
     soccer.                              Any small change      or lonely, it is important           is a positive step for our
                                           is a positive step   to find out what we can               health!
   • Using an exercise                     for our health!      change, then change it.
     video.
   • Dancing.
   • Swimming or just
     walking in the pool.

                      health   4    information                                      health      5    information
Eating and
drinking for
our health
Many people want to go            When we eat and drink     Many Mexican foods are healthy, like:
on a diet to lose weight.         healthy, we can:            • Beans from the pot.             • Jícama with lime
The problem with diets is           • Have more energy.                                           and chili.
                                                              • Corn tortillas.
that they do not last. The
                                    • See good changes in     • Roasted or cooked               • Cabbage with
weight we lose on a diet
                                      our bodies.               nopales (cactus leaves).          tomatoes and lime.
will come back once we go
off the diet.                       • Think more clearly.     • Guacamole.                      • Oatmeal.
Eating and drinking for             • Feel less sad.          • Salsas made with                • Ceviche.
our health means choosing           • Sleep better.             green or red tomatoes.          • And more!
healthy foods and drinks in
                                    • Help to control our     • Pico de gallo made
the right amounts. It also
                                      health problems.          with tomatoes, green
means making changes that
                                                                peppers, onion,
last.
                                                                cilantro and garlic.
Why do we eat and drink?
                                                              • Roasted corn with
To give our bodies all the
                                                                lime and chili.
nutrients they need to
work well!                                                    • Zucchini flower soup.

                   health     6    information                                    health   7   information
Some healthy breakfasts are:
Starting
each day
                                                                                       Beans from the pot (without oil
with a healthy                                                                         or lard) with corn tortillas, low
breakfast                                                                              fat or fat free cheese and salsa.

When we eat a healthy                When we eat a lot of sugar
breakfast every day, we              at breakfast, it makes our
have a better chance of                                                                Oatmeal with low fat or fat
                                     body feel more hungry all
managing our weight                                                                    free milk.
                                     day. That makes it hard to
than people who do not               manage our weight. Some
eat breakfast!                       examples of breakfasts
When we eat a healthy                with a lot of sugar are                           Low fat or fat free yogurt
breakfast, it controls our           sweetened cereals and                             with fruit.
appetite all day long. It also       sweet breads.
helps our body use more              Choose a food from each
energy all day long.                 list in the box to have a
                                     healthy breakfast every day!                      Whole grain cereal with low fat
A healthy breakfast
                                                                                       or fat free milk or soy milk.
has low fat protein
and fiber.

  Healthy breakfast:                                                                   Scrambled eggs or tofu with
  Low fat protein                +        Fiber                                        veggies and whole grain toast.
  beans from the pot                      corn tortillas
  low fat yogurt                          fruit
  egg                                     whole grain bread                            Whole grain bread with a little
  low fat milk                            high fiber cereal                             peanut butter.

                      health     8    information                                  health   9   information
Buying food
for our health
Buy:                                                         Avoid because they harm us:
  • Veggies for meals and          • Fresh fish, beans,         • Foods that come                   • Foods that have high
    snacks like spinach,             lentils and soy             packaged with a long                fructose corn syrup.
    broccoli, cabbage,               products like tofu or       list of ingredients.              • Sodas, sweets, chips.
    lettuce, tomatoes,               tempeh.                   • Foods that have
    potatoes, squash,                                                                              • Juices that do not say
                                   • Nuts.                       hydrogenated or partially           100% juice.
    carrots, celery,                                             hydrogenated oils.
    cucumbers, radishes            • Low fat or fat free
    and avocados.                    milk products like        • Foods that have
                                     yogurt, milk, cottage       trans fats.
  • Fruits for meals and             cheese and cheese.
    snacks like melons,
    grapefruits, raisins,          • Juices that say
    apples, oranges,                 100% juice.
    bananas and pears.
  • Whole grains like
    oatmeal, brown rice,
    whole grain breads
    and whole grain
    cereals.

                    health   10   information                                     health     11   information
Ju ly
Limiting                                        For example, a person who
                                                eats 2 scoops of ice cream
                                                                                                                   � � � � �
                                                                                                                  � � �
                                                                                                                 � � � � �
                                                                                                                        � �

foods that are
                                                                                                                � �
                                                                                                               � � � � �
                                                every night, could:                                                � �
                                                                                                                        �

not healthy
Many people have a
favorite food that is                           Limit it:                                           By eating:
not very healthy. We do                          Eat less of it every night.                        1 scoop of ice cream
not have to stop eating                                                                             every night.
                                                     July
that food completely.                                � � � � ��
                                                     � � � � �

We can just limit how
                                                             �
                                                      � � � � �
                                                       � � � � �
                                                             �
                                                        � �

much of it we eat or how
often we eat it. We can
also choose a similar food
                                                 Eat the same amount but                            2 scoops of ice cream
that is healthier.
                                                 less often.                                        every other night.

                                                     July
                                                         �           �
                                                                 �           �
                                                     �
                                                             �           �
                                                                  �               �
                                                         �                       �
                                                                 �

                                                 Try a healthier substitute.                        2 scoops of fat free frozen
                                                                                                    yogurt every night.
                                                     July
                                                     � � � � ��
                                                     � � � � �
                                                             �
                                                      � � � � �
                                                       � � � � �
                                                             �
                                                        � �

                    health   12   information                                         health   13     information
Preparing                                                 Eating healthy
food                                                      snacks
These are the most healthy ways to prepare foods:         It is normal to want snacks        Advice: When we want
Veggies                          Meats like fish,          between meals. But many            a snack, first we can eat
                                 chicken, pork and beef   snacks have too much               a fruit or veggie that our
  • Raw                                                   sugar, fat and salt. If we         body needs!
  • Steamed                        • Bake                 eat those, it makes it hard
                                   • Roast                to manage our weight.
Grains, like brown rice                                   If we want a healthy
                                                          snack, we can eat fruits
  • Boil                                                  or veggies like:
                                                             • Apple
                                                             • Orange
                                                             • Banana
                                                             • Raspberries
                                                             • Strawberries
  “It is important to manage our weight for
                                                             • Raisins
                                                                                                         s
                                                                                                          sin
  our health and our beautiful body.”                                                                        Rai
                                                                                                                         ns
                                                                                                                        i
  —Promoter and Beautiful Woman María Álvarez                • Carrots                                             Rais
                                                             • Celery
                                                             • Cucumber
                                                             • Avocado

                   health   14    information                                 health    15     information
How much                                                            How to really
should we eat?                                                      enjoy food
The answer is different for        Starting with less food          Food is one of life’s greatest        Do one thing at a time.
each person. It depends.           on our plate than we             pleasures! If we make the             When we eat, it is best to
Men need different                 think we will need. We can       effort to really enjoy our            just eat. It is not good for
amounts of food than               serve ourselves more food        food, we feel content and             our health to eat while we
women. Larger people               later, if we are still hungry.   we do not eat too much. To            do other things like watch
need a different amount            Waiting 20 minutes               enjoy our food we can:                TV or drive.
than smaller people. People        before eating more. It           Relax before eating. If               Eat one bite at a time.
who are active need a              takes 20 minutes for our         we eat when we feel stress,           It is best to chew the food
different amount than              stomach to tell our brain        we eat too much. We can               we have in our mouth first.
people who are not.                that it has gotten enough        relax by breathing deeply             Then swallow that before
Each one of us can eat the         food. If we are still hungry     and slowly 5 times.                   lifting our fork for the
right amount of food for           after waiting, we can serve      Sit to eat. It is better not          next bite.
our body by:                       ourselves more.                  to eat standing up, moving            Use our senses to really
Learning to listen to              Stopping eating when             around or lying down.                 enjoy our food. We can
the signs of hunger that           we do not feel hungry                                                  enjoy how it looks, tastes,
come from inside our body,         any more. Many of us eat                                               smells and its texture (like
like growling or an empty          until we feel full. But when                                           crunchy or chewy).
feeling in our stomach and         we feel full, we already ate
headache or dizziness.             too much! The best thing
We can wait until we are           for our health is to stop
hungry to eat.                     eating when we do not feel
                                   hungry any more.

                   health     16     information                                         health      17     information
The recipes in
                            this book…
                            Are all tasty and healthy!        They vary in amount of
                            They are written by the           food. Some recipes are
                            Beautiful Women, each one         for 4 people, some for 6
                            in her voice and in her           and others are for 8 or
                            own way.                          10 people.
                                                              Enjoy!

                               We can make one change at a time. Any small
                               change is a positive step for our health!

health   18   information                       health   19    information
Veggie recipes

                        “It is important to manage our weight
                        because…having good health depends
                        on it. It helps you control diseases
                        like diabetes and high blood pressure,
                        especially for me. And you feel better about
                        yourself. And the energy you feel when you
                        manage your weight is awesome!”
                        —Promoter and Beautiful Woman
                         Esperanza Jiménez

veggie   20   recipes                 veggie   21   recipes
Veggies
                        Most of us do not eat the          To be healthy, we can make
                        veggies that our bodies            sure that we eat at least
                        need.                              one dark green veggie each
                        Veggies have all the               day. Some examples are
                        vitamins and minerals              spinach, dark green lettuce,
                        that we need to be healthy.        broccoli and asparagus.
                        They also help us feel             Eating other colored
                        fuller. That way we eat            veggies a number of times
                        less of other foods. Eating        a week is good for our
                        veggies helps us manage            health. Some examples are
                        our weight!                        tomatoes, carrots, zucchini,
                                                           potatoes and onions.
                                                           Eat 3 cups of veggies
                                                           every day.

veggie   22   recipes                       veggie    23    recipes
Nopal (cactus leaf) ceviche                                 Nopal (cactus leaf) salad
Recipe by Alicia Mondragón                                  Recipe by María Antonia Sánchez

Ingredients:                                                Ingredients:
Nopales (cactus leaves)            Tomato juice             Nopales (cactus leaves)            Radishes
Tomato                             Lime                     Cilantro                           Limes
Onion                              Pepper                   Green peppers                      Pomegranate (optional)
Cilantro                           Oregano                  Scallions                          Avocado
Cucumber                           Hot sauce                Tomatoes                           A little salt

How to prepare:                                             How to prepare:
To prepare the nopales, wash and scrape off the spines      u Prepare the nopales by washing and scraping off any
with a knife. Chop all the veggies. Put them in a bowl.       spines with a knife.
Add the tomato juice, lime, pepper, oregano and hot         v Finely chop the nopales, cilantro, green peppers,
sauce to taste. Eat with healthy tostadas (corn tortillas     scallions, tomatoes and radishes. Put them in a bowl.
baked until crispy).                                          Cut limes in half and squeeze their juice over all the
                                                              ingredients. Add a little salt to taste if you like.
                                                            w Open the pomegranate and add the seeds to the bowl.
                                                              Last of all, dice the avocado and mix into the bowl.
                                                              Put in the pit too so the avocado will not turn brown.
                                                              Do not eat the pit. Eat with healthy tostadas (corn
                                                              tortillas baked until crispy). Now enjoy!

                     veggie   24    recipes                                      veggie   25     recipes
Salad                                                             Veggie soup
Recipe by Lorena Sprager                                          Recipe by Eva Vargas

Ingredients:                                                      Ingredients:
Dark green lettuce                                                Olive oil                          Potatoes
Other veggies you have in                                         Tomato                             Carrots
the house                                                         Garlic                             Spinach
Other fruits you have in                                          Onion                              Celery
the house
                                                                  Squash                             A little salt
Lime
                                                                  Chayote (vegetable pear)

How to prepare:                                                   How to prepare:
Wash and dry the lettuce leaves. Tear them into bite size         u In a pot, warm a tablespoon of olive oil on low heat.
pieces. Wash and cut the other veggies or fruits you want           Chop then stir in tomato, onion and garlic. Add 10
to add. You can add cucumber, radish, carrot, tomato,               cups of water. Bring to a boil.
cilantro, nopales (cactus leaves), apple, berries, raisins. Add   v As the ingredients boil, add the cut squash, chayote,
the things you like! Squeeze lime juice over your salad.            potatoes, carrots and celery. Add a little salt to taste.
Add hot peppers if you like. Enjoy!
                                                                  w Bring the heat down to a simmer. Cook for about
Note: For our health and to manage our weight, we can               10 minutes. Add the spinach and cook for about 5
eat a salad with lunch and dinner.                                  minutes more or until the veggies are cooked, but not
                                                                    mushy. Your soup is ready!

                      veggie   26   recipes                                            veggie   27     recipes
Cabbage soup                                                  Veggie lasagna
Recipe by Yolanda M. Rivera                                   Recipe by María de Jesús Duran

Ingredients:                                                  Ingredients:
Cabbage                           Veggie broth powder or      Zucchini, cut in flat long          Tomato sauce for spaghetti
Tomatoes                          paste (that is added to     strips and lightly roasted         A little low fat shredded
                                  water to make broth)        Onion, cut and lightly             cheese like Mozzarella
Garlic
                                  Olive oil                   roasted                            A little salt and pepper
Onion
                                                              Spinach

How to prepare:                                               How to prepare:
u Slice the cabbage. In a blender, blend 2 or 3 tomatoes,     u In a baking pan, put in a layer of some of the
  onion, garlic and veggie broth powder with one cup of         zucchini. Then sprinkle with some of the onion.
  water.                                                        Then put in a layer of spinach. Then put in a layer
v Heat a very small amount of oil in a pot. Add the             of tomato sauce. Then sprinkle with some of the
  sliced cabbage until it softens slightly. Add the blended     shredded cheese. Repeat layers until the pan is full.
  ingredients to the pot. Add 4 cups of water to the pot.     v Cover the baking dish with foil and bake at 350 degrees
  Bring to a boil then simmer for 15 minutes.                   until it is warm.

                    veggie   28     recipes                                        veggie   29     recipes
Fruit recipes

                       “It is important to manage our weight
                       because…we will have a healthy future.
                       We will live longer and not get diseases.
                       And we can set the example for future
                       generations.”
                       —Promoter and Beautiful Woman
                        Alicia Mondragón

fruit   30   recipes                   fruit   31   recipes
Fruits
                       Most of us do not eat the           help us feel fuller. That
                       fruits that our bodies need.        way we eat less of other
                       Fruits have all the vitamins        foods. Eating fruits helps us
                       and minerals that we need           manage our weight!
                       to be healthy. They also
                                                           Eat 2 fruits every day.

fruit   32   recipes                         fruit    33     recipes
Fruit cocktail                                            Yogurt with fruit
Recipe by Eva Vargas                                      Recipe by El Sazón in Hood River, 541-386-2276.
                                                          Healthy and vegetarian food for parties.

Ingredients:                                              Ingredients:
Melon                               Pineapple             1 cup of plain, low-fat           1 apple
Watermelon                          Mango                   yogurt                          ⁄2 cup of strawberries
                                                                                            1

Jícama (a large root                Lime                  2 tablespoons of pecans           2 bananas
vegetable that has a brown          Chili powder          2 tablespoons of honey            Granola cereal
skin and white inside)
                                                          1 cup of melon

How to prepare:                                           How to prepare:
Remove skins and wash the fruit and jícama. Cut into      In a blender, blend the yogurt, pecans and honey. Wash
pieces and mix together. Scoop into individual glasses.   and cut the fruit. Put it in a bowl. Add the yogurt mix
Squeeze on lime and chili powder to taste.                from the blender and stir. Sprinkle with granola.

                       fruit   34    recipes                                   fruit   35       recipes
Hawaiian salad                                             Fruit smoothie with yogurt
Recipe by Karen Murphy-Méndez                              Recipe by Helen Bellanca

Ingredients:                                               Ingredients:
2 avocados, diced                  ⁄4 cup of olive oil
                                   1
                                                           1 cup of 100% juice (like          1 handful of raspberries,
                                                             orange juice)                      strawberries or other
4 bananas, sliced                  ⁄3 cup of lemon juice
                                   1
                                                                                                fruit
                                                           1 cup of fat free yogurt
2 tablespoons of                   1 tablespoon of honey
                                                                                              1 banana
  lime juice
                                   ⁄2 cup of almonds,
                                   1

3 oranges, peeled                     chopped
  and in slices
                                                           How to prepare:
1 pineapple, peeled
  and diced                                                Blend it all in a blender. Now you have a healthy
                                                           breakfast!
2 teaspoons grated
  ginger

How to prepare:
u Stir together the avocado and bananas with 2
  tablespoons of lime juice. Add the oranges, pineapple
  and ginger.
v In a blender, blend the oil, lemon juice and honey.
  Pour on the fruit.
w Stir the salad gently. Sprinkle the almonds on top.
  Enjoy!

                      fruit   36       recipes                                   fruit   37    recipes
Whole grain recipes

                             “It is important to manage our weight
                             because…I feel happier with my family.
                             My weight and how I eat changed. I am
                             an example for the community that we
                             can do it! Also because my blood sugar is
                             normal.”
                             —Promoter and Beautiful Woman Inés Sánchez

whole grain   38   recipes            whole grain   39   recipes
Whole grains
                             Grains are food from plants. We use them to make
                             breads, pastas and flours. We also boil some grains, like
                             brown rice and oatmeal. They make us feel full when we
                             eat them. They are very good for our health.
                             Whole grain means that the grain is in its natural state.
                             It is full of vitamins, minerals and other things that
                             are good for our health like protein, fiber and complex
                             carbohydrates.
                             We can buy and eat whole grain foods like:
                                • Corn
                                • Brown rice
                                • Whole wheat
                                • Oats
                                • Barley
                                • Rye
                                • Quinoa
                             A refined grain means it has been processed. If it is refined,
                             the hull (the skin) and other nutrients have been removed
                             so that it lasts longer on the store shelf. White rice is an
                             example of a refined grain. Refined grains are not healthy.

whole grain   40   recipes                  whole grain   41   recipes
Mexican rice                                                     Traditional corn tortillas
Recipe by Graciela Plasencia                                     Recipe by María Antonia Sánchez

                                                                 Ingredients:
Ingredients:
                                                                 11⁄2 pounds of dried
2 cups of short grain               5 cups of water                   white field corn
  brown rice                        1 tablespoon of olive oil    2   tablespoons of cal, or
⁄2 of an onion
1
                                                                     slacked lime
                                    A little salt
2 cloves of garlic                                               Water
2 small tomatoes
                                                                 How to prepare:
                                                                 u Rinse the dried corn in water.
How to prepare:
                                                                 v Put the dried corn in a large pot. Add water. Make
u Finely chop the tomato, garlic and onion. Brown the              sure there are about 2 extra inches of water above the
  rice, onion and garlic in the oil. Add in the tomato             corn. This is because the corn expands when you cook
  and stir.                                                        it and you do not want it to dry out. Add the cal. Stir it
v Boil the water in another pot. Add in the rice mixture.          well so that the cal dissolves.
  Cover and cook over medium heat.                               w Cook the corn over medium heat. Do not let it boil,
                                                                   because if you do, the dough will be too sticky. Stir
Note: Brown rice takes a little longer to cook because it          every so often. When you pinch a grain of corn and
is natural and not refined. Use a little more water than for        the husk comes off, it is ready.
white rice. If the water cooks off and the rice is still a bit   x Let it cool over night. Then grind the cooked corn in
tough, add half a cup of water and cook it a little longer.        a four mill. Add a little warm water to make a dough.
                                                                   Make your tortillas with a tortilla press or by hand.
                                                                   Heat them in a comal or a skillet.
                                                                 Note: We can use the dough to make tortillas, tamales or
                                                                 atole (a hot corn drink).

                 whole grain   42     recipes                                   whole grain   43   recipes
Quinoa                                                         Pearl barley
Recipe by Helen Bellanca                                       Recipe by Helen Bellanca

For thousands of years the Incas, Aztecs and Mayas ate         Pearl barley is like rice. We can buy it in the bulk section
quinoa every day. They called it “the mother grain.”           of stores. We can add half a cup of uncooked pearl
Quinoa was a sacred plant. It is full of healthy things like   barley to any soup or broth.
protein, fiber, calcium and iron.
Quinoa is like rice, but the grains are smaller. We can buy
it in the bulk section of stores. We can add half a cup of     Ingredients:
uncooked quinoa to any soup or broth.                          2 onions, chopped                  2 tablespoons of olive oil
                                                               2 cloves of garlic,                1 cup of pearl barley
                                                                 chopped
Ingredients:                                                                                      3 cups of water
                                                               1 cup of mushrooms,
2 cups water                                                     sliced
1 cup quinoa
A little salt
                                                               How to prepare:
Lime
                                                               In a pot, warm the olive oil. Stir in the onion, garlic and
                                                               mushrooms until golden. Add 1 cup of pearl barley and
How to prepare:                                                3 cups of water. Bring to a boil. Then simmer over low
                                                               heat. Cook for 30 minutes until the barley is soft.
Boil 2 cups of water with a little pinch of salt. Add 1 cup
of quinoa. Reduce to a simmer and cook for 15 to 20
minutes, until it is cooked. Add lime juice to taste.

                whole grain   44   recipes                                     whole grain   45    recipes
Peter’s bran muffins
Recipe by Lorena Sprager

Ingredients:                                               How to prepare:
⁄4 cup of flaxseed meal
3
                                  2 teaspoons of ground    u Preheat oven to 350 degrees.
                                    cinnamon               v In a big bowl, mix the flours, flaxseed meal, oat bran,
⁄4 cup of oat bran
3

                                  11⁄2 cups of shredded      brown sugar, baking soda, baking powder, salt and
⁄4 cup of whole wheat
3
                                      carrots                cinnamon. Stir in the carrot, apple, raisins and nuts.
   flour
                                  2 shredded apples with   w In another bowl, mix the milk, eggs and vanilla. Add
⁄4 cup of organic white
3
                                    the skins                these to the ingredients in the big bowl. Stir just a
   flour
                                  ⁄2 cup of raisins
                                  1                          little—until everything is moist.
1 cup of brown sugar
                                  1 cup of chopped nuts    x Spoon into muffin or cupcake tins that have been
2 teaspoons of baking                                        lightly sprayed with canola oil. Do not fill up to the
  soda                            ⁄4 cup of low fat milk
                                  3
                                                             top. Fill to below the top because the muffins rise
1 teaspoon of baking              2 raw eggs, lightly        when they cook.
  powder                            scrambled
                                                           y Bake at 350 degrees for 15 or 20 minutes.
⁄2 teaspoon of salt
1
                                  1 teaspoon of vanilla
                                                           Makes about 15 muffins.

               whole grain   46       recipes                             whole grain   47   recipes
Protein recipes

                         “It is important to manage our weight
                         because…my cholesterol went down and
                         I feel healthier. I have a desire to move
                         ahead in my life!”
                         —Promoter and Beautiful Woman Eva Vargas

protein   48   recipes                protein   49   recipes
Proteins
Our bodies need protein to          Saturated fat is the fat        Nuts, like almonds, are              • Ham.
do almost everything like           that is very dangerous for      healthy proteins that have
think, work and exercise.           our bodies. It can provoke                                           • Hot dogs and sausages.
                                                                    healthy fats. It is good
Many foods have a lot               heart attacks or strokes.       to eat them, but in small            • Processed meats, like
of protein. But many of             That is why it is best to       amounts. This is because               bologna.
these also have a lot of            eat healthy low fat             all fats, whether healthy            • Regular milk products
saturated fat.                      proteins like:                  or not, can make us gain               like yogurt, cottage
Saturated fat comes from               • Beans.                     weight. We can eat a small             cheese, cheese, sour
animals, like meat. It                                              handful of nuts a day.                 cream or milk.
                                       • Lentils.
also comes from animal                                              It is best to avoid or limit
products, like milk.                   • Soy products, like soy
                                                                    proteins that have a
                                         beans (edamame), tofu,
It is best for our health if                                        lot of saturated fat.
                                         tempeh or soy milk.
we eat more foods that                                              Proteins that have a lot
come from plants, like                 • Low fat or fat free milk   of saturated fat that is
beans. If we eat animal                  products like yogurt,      dangerous are:
meats and products it is                 cottage cheese, cheese,
                                                                       • Beef.
important to:                            sour cream or milk.
                                                                       • Pork.
   • Remove the skin or                • Eggs.
                                                                       • Goat.
     cut off the fat.                  • Fish.
                                                                       • Lamb.
   • Eat less.                         • Shell fish, like shrimp.
   • Choose low fat or fat             • Chicken or turkey
     free milk products.                 breast without the skin.

                     protein   50     recipes                                          protein     51   recipes
Beans from the pot                                         Peppers stuffed with beans
Recipe by Emilia Barajas                                   Recipe by El Sazón in Hood River, 541-386-2276.
                                                           Healthy and vegetarian food for parties.

Ingredients:                                               Ingredients:
Pinto beans with rocks                                     6 pasilla peppers                   Plain low fat yogurt to
and sticks removed                                         6 cups of cooked beans,             taste
Water                                                        mashed with a teaspoon            A little low fat
A little salt                                                of olive oil                      mozzarella cheese to
                                                                                               taste

How to prepare:                                            How to prepare:
Rinse the beans. Bring the water and beans to a boil.      u Roast the peppers in a 450 degrees oven until they
Make sure there is plenty of water to cover the beans,       darken. Put them in a plastic bag for 20 minutes so
since they expand. Then simmer until the beans are soft.     they sweat. Peel off the skins, being careful not to tear
Once the beans are cooked, add a little salt.                the peppers.
                                                           v Now that they are peeled, fill them with the beans.
                                                             Place them in a baking dish.
                                                           w Top the peppers with yogurt and a sprinkle of cheese.
                                                             Bake them until the cheese melts. Serve them hot.
                                                           Note: Pasilla peppers are used for stuffed peppers or chiles
                                                           rellenos. They are more dark, narrow and long than green
                                                           bell peppers.

                  protein   52   recipes                                       protein   53   recipes
Lentil soup                                                      Lentil salad
Recipe by Emilia Barajas                                         Recipe by María de la Paz Castro

Ingredients:                                                     Ingredients:
1 pound of lentils                  2 onions, chopped (or 7      3 cups of lentils                  ⁄2 handful of cilantro
                                                                                                    1

                                      small onions)
6 celery sticks                                                  3 Roma tomatoes                    1 avocado
                                    1 sprinkle of oregano
1 handful of spinach                                             2 jalapeño peppers                 1 clove of garlic
                                    1 clove of garlic
1 small can of jalapeño                                          1 bell pepper                      A little salt
  chili peppers                     2 tablespoons of olive oil
                                                                 1 scallion
6 Roma tomatoes

How to prepare:                                                  How to prepare:
u Boil and cook the lentils in water.                            u Boil and fully cook the lentils in water with finely
v In a pan lightly cook the chopped tomato and onion               chopped garlic and a little salt to taste.
  in the oil over low heat. Then add and lightly cook the        v After the lentils are cooked, finely chop the jalapeño
  celery and spinach.                                              peppers, bell pepper, tomatoes, scallion and cilantro.
w Add all the cooked veggies to the pot of lentils. Boil for       Mix the chopped veggies into the lentils. Serve with
  a few minutes and it is ready to serve.                          healthy tostadas (corn tortillas baked until crispy) and
                                                                   avocado on top.

                     protein   54    recipes                                         protein   55       recipes
Black bean salad                                             Soy bean salad
Recipe by Helen Bellanca                                     Recipe by Lucía López
                                                             Soy is excellent for our health. Soy
                                                             beans are also called edamame. They are
Ingredients:                                                 green and larger than pinto beans. We can find them in
                                                             the frozen food section. We can buy them as plain beans
1 can of black beans               Chili powder to taste
                                                             or still in the pod. If we buy them in the pod, we should
1 bag of frozen corn               Juice from 1 or 2 limes   only eat the beans, not the pod.
Cilantro, chopped                  A little salt
6 scallions
                                                             Ingredients:
                                                             3 cups of soy beans                12 baby carrots (or
How to prepare:                                                                                    regular carrots cut
                                                             1 clove of garlic
                                                                                                   into 12 pieces)
Mix it all together. Enjoy!                                  3 tomatoes
                                                                                                ⁄4 of a cabbage
                                                                                                1

                                                             ⁄2 onion
                                                             1
                                                                                                3 limes
                                                             ⁄2 cup cilantro
                                                             1
                                                                                                A bit of salt

                                                             How to prepare:
                                                             Steam the soy beans for 10 minutes with a clove of
                                                             garlic and a little salt. Add lime, chopped onion, cilantro
                                                             and tomato. Shred the cabbage and carrots. Serve with
                                                             healthy tostadas (corn tortillas baked until crispy).

                    protein   56     recipes                                     protein   57       recipes
Black beans with tofu
Recipe by Lucía López

Soy is excellent for our health. Tofu is a soy product. We
can buy it in square packages in water. It looks like a cube
of white cheese. We can find it in the refrigerated section.
Tofu does not have much flavor. It takes on the flavors of
the spices or sauces we cook it in.
                                                                   How to prepare:
                                                                   Beans
Ingredients:
                                                                   u In a pot, boil the black beans in water (follow the
Beans                               Salsa                            directions on the bag). Add a clove of garlic and a
1 pound of black beans              3 to 4 tomatillos (a type of     little salt.
                                    small green tomatoes)          v Cut the tofu into cubes and put into a bowl. Add the
3 cloves of garlic
                                    2 jalapeño peppers               curry and the veggie broth powder or paste with a bit
Green bell pepper
                                    1 clove of garlic                of water. Let the tofu sit for 2 hours so it soaks
Scallions                                                            the flavor.
Cilantro                            Green pell pepper
                                                                   w Cut the green pepper and scallions. Then put the
1 package of tofu                   Cilantro                         canola oil in a pan over low heat. Cook the scallions
1
 ⁄2 teaspoon of curry                                                and garlic in the pan. Then add the green pepper and
    powder                                                           stir. Add the tofu. Cook at low heat for 15 minutes.
                                                                     Add in the black beans and cook for 15 more minutes.
Veggie broth powder or
paste (that is added to                                            x Eat with corn tortillas and salsa.
water to make broth)
                                                                   Salsa
1 teaspoon of canola oil
                                                                   Boil the tomatillos for 10 minutes. In a blender, blend the
A little salt                                                      jalapeño peppers, tomatillos, more green pepper, cilantro,
Corn tortillas                                                     garlic and a little salt.

                     protein   58     recipes                                         protein   59   recipes
M PE H
Tempeh                                                          Soy and turkey salad

                                      TE
Recipe by Helen Bellanca                                        Recipe by Esperanza Jiménez
                                                                                                                  TVP
Tempeh is another soy product. It is brown. It is a hard,       TVP is another soy product. It is light
flat cube. We can find it in the frozen food section. We          brown. We can buy it in the bulk section
can use tempeh as if it were meat. We can grate it and          of stores. We can use TVP as if it were ground meat.
use it as if it were chorizo, or sausage. We can add red        We can add it to spaghetti sauce instead of ground meat.
chili to it for tacos.                                          TVP is cheaper and much more healthy than meat!

Ingredients:
                                                                Ingredients:
1 block of tempeh                   1 pound of fresh spinach    TVP, or Textured Veggie           A little salt
2 tablespoons of olive oil            or another dark green     Protein
                                      veggie                                                      A little ground turkey or
3 cloves of garlic                                              Onion                             chicken breast with no skin
                                    2 tablespoons lemon juice
1 small onion                                                   Tomato                            Cilantro
                                    3 tablespoons soy sauce
                                                                Lime
                                    Pepper to taste

How to prepare:                                                 How to prepare:
u Take the tempeh out of the freezer and put it in the          u Cook the ground turkey or chicken with lime juice in a
  fridge the night before.                                        pan. In another pot, boil the TVP in water with a little
v Chop and cook the onion and garlic in the olive oil.            salt.
  Cut the tempeh into little squares and add to the             v Mix the TVP with the turkey or chicken. Add
  onion. Cook for 5 minutes. Add a pound of fresh
                                                                  chopped onion, tomato and cilantro. Serve with
  spinach or any other dark green veggie like broccoli.           healthy tostadas (corn tortillas baked until crispy) or
  Add 2 tablespoons of lime juice and 3 tablespoons of            wrapped in a lettuce leaf and chili.
  soy sauce and pepper.
w Serve over brown rice or quinoa.

                     protein   60    recipes                                       protein   61     recipes
Shrimp salad                                                Zucchini with shrimp
Recipe by María Meza                                        Recipe by Inés Sánchez

Ingredients:                                                Ingredients:
1 package of cooked                3 limes                  Zucchinis                        A little salt
  shrimp
                                   1 onion                  Cooked shrimp                    Pepper
2 cucumbers                        A little salt            Scallions                        A little low fat cheese like
2 avocados                                                  Garlic                           low fat mozzarella
4 tomatoes

How to prepare:                                             How to prepare:
u Chop the tomatoes, onion, cucumbers and avocados.         u Cut the zucchinis in half long-ways. Scoop out the
  Then put the cooked shrimp in a bowl with the               seeds with a spoon.
  chopped veggies. Add a little salt to taste. Then         v Chop the scallions, garlic, shrimp and the seeds you
  squeeze the lime juice over it.                             scooped out. Stir all the chopped veggies and shrimp.
v Let it sit for half an hour so the lime juice soaks in.     Add a little salt and pepper to taste.
  Then it is ready to eat. Serve with healthy tostadas      w Boil water with a pinch of salt in a pot. Drop the
  (corn tortillas baked until crispy).                        zucchinis into the boiling water and remove the pot
                                                              from the burner. Pull out the zucchinis quickly and
                                                              stuff them with the filling.
                                                            x Bake at 325 degrees until the cheese that you will have
                                                              sprinkled on top melts a little. Meal time!

                    protein   62     recipes                                  protein   63     recipes
Shrimp ceviche                                                California taco
Recipe by Alicia Mondragón                                    Recipe by Ana Vargas

Ingredients:                                                  Ingredients:
Cooked shrimp                     Lime                        Lettuce leaves (whole)            Avocado, cut in slices
Tomato                            Tomato juice                Turkey or chicken breast,         Lime
Onion                             Hot sauce                   cooked without the skin           Chili powder
                                                              and cut
Cilantro
                                                              Tomato, chopped
Cucumber

How to prepare:                                               How to prepare:
Chop all the veggies and stir them together in a bowl with    Make tacos using the lettuce leaves as if they were
the shrimp. To finish, add the tomato juice, lime juice        tortillas.
and hot sauce to taste. Now it is ready to eat with healthy
tostadas (corn tortillas baked until crispy).

                   protein   64    recipes                                       protein   65    recipes
Chicken with veggies                                          Aztec “pudding”
Recipe by María Álvarez                                       Recipe by El Sazón in Hood River, 541-386-2276.
                                                              Healthy and vegetarian food for parties.

Ingredients:                                                  Ingredients:
1 to 2 pounds of chicken            1 cauliflower              2 cooked chicken breasts,          6 tomatoes cooked and
breast, without the skin            11⁄2 pounds of broccoli     without skin and cut               blended
3 challotes (vegetable pear)                                  1 pasilla pepper, fresh and        Onion to taste, sliced
                                    2 onions
3 zucchinis                                                      cut in strips
                                    Hot sauce                                                    1 clove of garlic
1 green bell pepper                                           Corn tortillas
                                    5 Roma tomatoes                                              A little salt and pepper
1 red bell pepper                                             Low fat plain yogurt
                                    2 tablespoons of extra
1 yellow bell pepper                                          Low fat mozzarella cheese
                                      virgin olive oil
1 handful of celery
                                                              How to prepare:
                                                              u Warm the tortillas and store them in a plastic bag so
How to prepare:                                                 they stay moist. In a baking dish, put down a layer
Cook the chicken in the oil. As soon as it is done, add all     of tortillas, then a layer of yogurt, chicken, onion,
the veggies which you have chopped with a little water.         blended cooked tomatoes and a sprinkle of cheese.
Cook to taste. If you like your veggies firm, you could          Then put in another layer of tortillas with the same
cook them for 10 minutes. If you like them softer, you          ingredients on top. Do this a number of times. The
could cook them for 20 minutes.                                 top layer is of cheese and yogurt.
                                                              v Bake at 350 degrees for about 20 minutes so the
                                                                cheese melts. Serve hot.
                                                              Note: Pasilla peppers are used for stuffed peppers or chiles
                                                              rellenos. They are more dark, narrow and long than green
                                                              bell peppers.

                     protein   66    recipes                                      protein   67    recipes
Meatballs with veggies
Recipe from Esperanza Jiménez

Ingredients:                                                   How to prepare:
8 to 10 cups of water or           2 tomatoes, chopped         u In a large pot, put the water or broth and tomato
  veggie broth                                                   sauce to boil.
                                   1 small onion, chopped
8 ounces of tomato sauce                                       v Mix the turkey, TVP, pepper, garlic, rice, eggs,
                                   1 green pepper, chopped
1 pound of ground turkey                                         tomatoes, onion, green pepper, cilantro and oregano.
                                   ⁄2 a bunch of cilantro,
                                   1
                                                                 Make it into meat balls.
  breast without skin                 chopped
1 cup of TVP (Textured                                         w Carefully put one meat ball at a time into the boiling
                                   A pinch of dried oregano      broth. Cover the pot. Boil at a low boil for about 30
  Veggie Protein, a soy
  product)                         2 carrots, sliced             minutes until you see the meat balls floating.
Pepper                             2 small zucchinis, sliced   x Add the carrots and zucchini to the broth. Cover and
                                                                 let cook for 5 minutes. Then add the spinach and let
Garlic                             1 bunch of spinach,           boil for 5 more minutes. Make sure the meat balls are
                                     washed and stems            fully cooked. Boil longer if necessary.
⁄4 cup brown rice
3
                                     cut off
2 eggs

                    protein   68       recipes                                   protein   69   recipes
Drink recipes

                       “It is important to manage our weight
                       because…it is the foundation for good
                       mental and spiritual health.
                       —Promoter and Beautiful Woman
                       Graciela Plasencia

drink   70   recipes                 drink   71   recipes
The drink that most helps us
                       manage our weight
                       Water is the most natural          The next time we go
                       and healthy drink there is.        looking for something to
                       It is also very important          eat, we can drink a glass
                       for managing our weight.           of water instead. It may be
                       We need 6 glasses of               that we are thirsty instead
                       water every day for our            of hungry.
                       health.                            Sodas, juices, sports drinks
                       To drink 6 glasses of water        and coffee are drinks that
                       every day, we can:                 can have a lot of sugar.
                          • Choose water instead          They can make us gain
                            of other drinks.              weight. That is why it is
                                                          best to avoid or limit them.
                          • Add a squeeze of lime
                            to give it flavor.             Some drinks that say juice
                                                          are filled with sugar and
                          • Add a sprig of mint to        chemicals. They are not
                            give it flavor.                healthy. It is best to buy
                          • Carry a reusable              juices that say 100% juice.
                            bottle of water               Even if it is 100% juice we
                            wherever we go.               should limit how much
                       Sometimes we think we are          we drink. This is because
                       hungry, but what we really         drinking too much makes
                       are is thirsty! The signs          us gain weight.
                       our bodies give us can get
                       confused.

drink   72   recipes                        drink    73     recipes
Watermelon drink                                      Fruit smoothie with yogurt
Recipe by María Antonia Sánchez                       Recipe by Helen Bellanca

Ingredients:                                          Ingredients:
Seedless watermelon                                   1 cup of 100% juice (like         1 handful of raspberries,
                                                        orange juice)                     strawberries or other
Water
                                                                                          fruit
Ice                                                   1 cup of fat free yogurt
                                                                                        1 banana

How to prepare:                                       How to prepare:
Blend the watermelon with a little water. Add water   Blend it all in a blender. Now you have a healthy
and ice. Enjoy!                                       breakfast!

                    drink   74   recipes                                   drink   75    recipes
Party soda
Recipe by Lorena Sprager

Ingredients:
2 liters of mineral water           Ice
1 can of frozen 100%                Frozen blueberries
  juice in concentrate that         or other cut fruit (if
  you like
Water
                                    you like)
                                                                     The End
How to prepare:
u In a punch bowl, put in the juice concentrate and a
  cup of water. Stir.                                        To read this in Spanish, close this
v Add the mineral water. Add as much ice as you like.
                                                                  book. Then turn it over.
w Stir again. Add blueberries or other cut fruit, if you
  like. Serve into cups with a ladle.

  “It is important to manage our weight
  because…in the future you will not have so
  many diseases.”
  —Promoter y Beautiful Woman Emilia Barrajas

                     drink    76   recipes
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