February 25, 2014 – We asked Sylvia Klinger, one of the registered dietitians on the ALDI Advisory Council, about how she marries her joys of eating traditional Latino recipes while maintaining a focus on health and nutrition. Here’s what she shared with us. We found it en-light-ening.
“Having grown up in a Hispanic home, it’s always been important for my family to maintain and practice our Latino cooking traditions. For Latinos, food and family are always at the heart of any celebration.
When my family gets together, our traditions and culture come alive, especially through our cooking. However, the food we make is not always low in calories, fat, sugar or salt. With that said, I have made it my goal to help place a healthy twist on traditional Latino cuisine. The key is balance – we can still eat the traditional foods we love, but through simple modifications, we can also make a huge impact on the health of both us and our families.
For instance, use garlic, onion, cilantro or salt-free spices to flavor caldos (soups) and guisados (meat stew) instead of using salt, oil or lard. You can do the same with traditional side dishes, too. I love the Roasted Sweet Potatoes with Cilantro Pistachio Pesto recipe from the ALDI Test Kitchen because it does all of these things – it has cilantro, chili powder and lime juice – ingredients that pack tons of flavor but few calories. Or, try my recipe below for Tilapia with Tropical Mango Salsa for another sweet-savory side dish option.”
For more healthy cooking tips, visit ALDI.US.
Tilapia with Tropical Mango Salsa
Total time: 22 minutes
4 (5 to 6-ounces) tilapia fillets (thawed if frozen)
2 tbsp. fresh lime juice
3 cloves garlic, chopped
1 tsp. ground black pepper
1/2 cup orange segments, diced
1 cup mango, diced
1/2 cup fresh cilantro, chopped
1/2 cup red onion, diced
1/4 cup fresh lime juice
1 to 2 tsp. hot sauce, or to taste
Preheat oven to 350º.
Arrange fish fillets in a lightly greased medium glass dish. Rub fish with lime juice, garlic and black pepper. Bake 10 to 12 minutes or until fish flakes easily when tested with a fork.
Meanwhile, make the salsa: combine orange segments, mango, cilantro, onion, lime juice and hot sauce in a medium size bowl; mix well.
Pour salsa evenly over baked fish fillets. Serve with brown rice and vegetables, if desired.
Sylvia Klinger, MS, RD, LDN, is a leading expert in cross-cultural Hispanic cuisine as it relates to nutrition and health with in-depth culinary and cultural expertise to introduce new strategies for wellness. Read more about her work at HispanicNutrition.com.