The Beautiful Women have fi gured it out! - Information and recipe book for our road to good health
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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 figured it out!
Information and recipe book for
our road to good health
La Clínica del Cariño Family Health Care Center, Inc.
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
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
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 informationWhat 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 informationBeing 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 informationEating 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 informationSome 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 informationBuying 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 informationJu ly
Limiting For example, a person who
eats 2 scoops of ice cream
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foods that are
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every night, could: � �
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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. � � � � ��
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We can just limit how
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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
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Try a healthier substitute. 2 scoops of fat free frozen
yogurt every night.
July
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health 12 information health 13 informationPreparing 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 informationHow 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 informationThe 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 informationVeggie 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 recipesVeggies
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 recipesNopal (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 recipesSalad 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 recipesCabbage 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 recipesFruit 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 recipesFruits
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 recipesFruit 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 recipesHawaiian 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 recipesWhole 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 recipesWhole 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 recipesMexican 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 recipesQuinoa 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 recipesPeter’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 recipesProtein 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 recipesProteins
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 recipesBeans 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 recipesLentil 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 recipesBlack 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 recipesBlack 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 recipesM 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 recipesShrimp 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 recipesShrimp 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 recipesChicken 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 recipesMeatballs 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 recipesDrink 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 recipesThe 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 recipesWatermelon 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 recipesParty 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
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