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Home , Mexican cuisine, Paste (pasty)

Up Your with Mexican Flavors

sixteenth century, other European Long before the Spanish arrived in the influence, including the French, Austrian land of , the Mayan and Aztec and Italian, have left their mark on Indians had created a highly developed Mexican . agricultural system. Besides the corn, and chiles True Mexican that form the basis cooking bears little of Mexican , True Mexican cooking bears little resemblance to the there were found in orchards full of resemblance to the foods found in many many Mexican , restaurants in coconuts, , Mexican restaurants in America. Try America today. and Authentic Mexican pears and early cooking or choosing more healthful typically is not forms of tomatoes, oily, heavy or sweet potatoes, Mexican foods. highly seasoned. squash, , Here are some tips and cocoa to cooking or as well. choosing more healthful Mexican foods.

The Spanish brought a new set ‚ Substitute plain cooked beans for of foods such as , chickpeas, . Try sauteing melons, , , salad greens, and in a small amount of oil grapes and cane. , and then adding mashed pinto and nuts were not far behind. The beans, , Spanish also expanded the variety of and ground cumin. If you buy , introducing , lamb and commercial refried beans, look for to the already thriving venison, those that use oil instead of . turkey, wild birds and a large variety of fish and shellfish from coastal waters. The spice traders of Europe brought , black pepper, , , and bay leaves. Since the ‚ Ask for plain to dip in onions, mushrooms, , bell instead of deep-fried chips. peppers, tomatoes, ripe , These can be baked until crisp at jalapeno and green chiles and home instead of . season with chili powder, and cumin. Cooked navy, kidney or ‚ Use salsa for toppings. pinto beans can add extra fiber. Too and sour should be used with a bit of shredded, low-fat sparingly. Use low-fat sour cream cheddar . and low-fat at home. # Tostadas can be baked and topped ‚ Look for baked and grilled entrees with a cooked mixture of ground instead of fried items. Grilled turkey, red kidney beans, tomatoes, chicken fajitas are a good choice. onion, garlic, jalapeno peppers, chili Snapper is often grilled with garlic, powder, cumin and oregano. Add cilantro and fresh lemon, a low-fat shredded lettuce, chopped tomato treat. and low-fat sour cream or nonfat yogurt. The versatile tortilla can be stuffed, rolled, layered or used as a bed # Seafood makes a great filling or for a wide variety of ingredients. topping for tortillas. Try a soft Whether they are the traditional Indian crabmeat or an corn tortillas or the soft tortillas stuffed with . developed after the Spanish brought wheat to Mexico, these flat, round, By using a combination of savory unleavened wrap up many seasonings and the versatile tortilla, it’s popular Mexican foods. With a little easy to enjoy an inexpensive, flavorful imagination, you can use a variety of Mexican without a lot of extra fat. wholesome, high-fiber and beans to make nutritious Mexican meals at home. Here are some ideas to get Not All Chiles Are Hot! you started. Chiles are a great way to season # Make fajitas using thinly-sliced foods without using fat. There are chicken or lean beef. Add red, dozens of varieties, both mild and hot, yellow or green bell peppers and that can be used to add flavor to any thin-sliced red onion. Saute’ in a appetizer, entree, snack or small amount of chicken stock dish. Here’s a grocery guide to some of instead of oil and season with garlic, the most popular chiles. and cumin. Place your fajitas on a warm , add • Jalapenos: small, shiny and dark salsa and roll up to enclose the green. Found fresh, canned or filling. pickled. Very hot.

# Create a vegetable in a flour • Serranos: green and only about one tortilla with sauteed, chopped inch long. Very hot. tomatoes, and chiles. • Fresno: about two inches in length Taco: tortillas that are stuffed and rolled and may be green, orange or red. up, either crisp or soft. Vary from mild to painfully hot. : a corn based , usually filled with meat and then steamed. • Ancho chiles: resemble a dark green : a fried tortilla, served flat and bell pepper. Mild to hot. topped with beans or meat and • Anaheim or California chiles: green garnishes. about six inches long. Sweet, mild : a tortilla that is filled and pepper. folded in half like a turnover.

• peppers: yellow, tapered peppers. Mild-flavored. References: - Bayless, D.G. Authentic Mexican, 1987. • Dried chiles: Ancho: mildly hot. - Righter, E. The Best of Mexico: A Cookbook, Cayenne: extremely hot. Pequins: 1992. small red-hot chiles. Cascabels: -Tausend, M. Mexico the Beautiful Cookbook: authentic Recipes, 1991. round, brownish-red chiles with a mild, slightly nutty .

When working with hot chiles, it’s By Sandra Bastin, Ph.D., R.D., L.D., a good idea to wear rubber gloves to Extension Food & Nutrition Specialist avoid burning your skin and to prevent you from rubbing your eyes.

Glossary of Terms

Burrito: a large flour tortilla wrapped around a filling. Chimachanga: a fried burrito. : spicy Mexican . Enchilada: tortillas that are filled and drenched in a cream or tomato . Frijoles Refritos: refried beans. Nacho: appetizer made with chiles, cheese and tortilla chips. Relleno: a stuffed chile pepper that is breaded and fried, usually served with a tomato sauce. Salsa: colorful garnish and condiment usually containing onions, garlic,

Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin. Issued 10-93; FN-SSB.005

No Yes ‘ Answers: ‘

1. True. Mexican cookery bears little

resemblance to the foods found in friends? or family your of members other

Have you passed the information onto information the passed you Have many Mexican restaurants in É

American today.

No Yes lesson? ‘ 2. True. There are so many varieties of ‘ chiles, both hot and mild, that can Cookery Mexican the on based choices

add flavor to any dish.

If you eat out, do you make healthy make you do out, eat you If 3. False. usually consist of flour É

tortillas filled with beans and/or

3 or more or 3 1-3 0

‘ ‘ meat and topped with cheese. ‘ are a corned based bread, Mexican? out eat

usually filled with meat and then How many times a week do you cook or cook you do week a times many How steamed. É

4. False. One should wear rubber gloves to

No Yes ‘

avoid burning your skin and to ‘

prevent you from rubbing your eyes diet? your into foods

when working with chiles. Mexican healthful incorporated you Have 5. True. Corn tortillas are usually made with É

almost any fat while flour tortillas

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______diverse flavors and food components. Please components. food and flavors diverse

______lesson, you have been exposed to some to exposed been have you lesson,

What food safety tips do you remember? you do tips safety food What Having experienced the Mexican Cookery Mexican the experienced Having É É

Corn tortillas are a better choice than flour tortillas. flour than choice better a are tortillas Corn F T 5.

When working with chiles, it is okay to use your bare hands. bare your use to okay is it chiles, with working When F T 4.

Burritos are a corned-based bread, usually filled with meat and then steamed. steamed. then and meat with filled usually bread, corned-based a are Burritos F T 3.

Chiles are a great way to season foods without using fat. using without foods season to way great a are Chiles F T 2.

Traditional Mexican food is not oily, heavy or highly seasoned. highly or heavy oily, not is food Mexican Traditional F T 1.

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