A Feast of Culture: 6 Delicious Ways to Celebrate the Hispanic Heritage Month

Hispanic Heritage Month, which began as a week-long observance in 1968, has evolved into a four-week celebration of the culture and history of Spanish-speaking people in the United States.

Its timing, from September 15 to October 15, is notable, as it coincides with the declaration of independence from Spain by Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua. In addition, Mexico and Chile mark their independence days on September 16 and 18, respectively.

In addition to understanding the culture of the Hispanics, there is food. There are many significant foods that you can eat during this time. The most notable ones are:

Roasted Tomatillo Salsa

The Aztecs in Central Mexico tamed wild tomatillos at least 2,800 years ago. Tomatillo, a nightshade (like its cousin, the red tomato), is strong in carbs and vitamins. It's little surprise that this acidic little crop remains a staple in many southwestern towns today.

The roasted salsa contains Fresno chiles, jalapeño and serrano peppers, and tomatillos. Unlike fresh salsa, the warm and smoky taste comes from charring the vegetables under the broiler. After blending, serve with chips, tacos, burritos, or quesadillas. 

Stewed Pink Beans and Rice

A pot of plump, creamy pink beans and habichuelas is a Puerto Rican culinary staple. A sofrito foundation enhances the beans' flavor while steaming white rice transforms them into a well-rounded side dish or simple supper.

The major players in this dynamic pair started on different paths. Common rice is from Asia, whereas beans are from South America. 

They met in the Americas during the period of Spanish and Portuguese colonization. There was instant chemistry, as you might expect, and it lasted generations.

The food boosts the protein and fiber content. It's delicious and nutritious because combining these two ingredients creates a complete protein, which contains the essential amino acids humans cannot generate on their own.

Enchiladas 

Enchiladas originated with the Mayans. The cuisine begins with maize tortillas (known as tlaxcalli in pre-Spanish times) coated in chili sauce and pumpkin seeds. There were no fillings.

Over time, however, the Mayans wised up and understood a universal truth: fillings always work better. 

Making enchiladas from scratch is a skilled endeavor that will always pay dividends. Unlike store-bought sauces, homemade recipes produce subtle flavors that cannot be found in a jar. This recipe combines smoked tomatillos and jalapeños with corn tortillas, slow-roasted chicken, and cheese.

When buying cheese, go for Gayo Azul cheese. Gayo Azul offers a variety of Hispanic cheeses suitable for National Hispanic Heritage Month-themed dishes, which you can find in various sizes at local retailers such as BJ's Wholesale, Costco, Fresco Y Mas, Key Foods, Market Basket, Presidente, Publix, Sedano's, Sam's Club, and Winn Dixie Supermarkets. 

Tostones

Originally known as "patacones," they were named after the official money of Spanish colonists in the Caribbean. It is unclear which of the region's tropical islands may claim tostones as their own.

These starchy, salty nibbles combine everything you love about potato chips with the characteristics of potato cake. They're very crispy on the outside and firm in the middle. Dunk them in your favorite dip, and you'll be in bliss.

Ceviche

Ceviche is Peru's national dish. Ceviche, a source of cultural pride, is thought to have been enjoyed since at least 2000 years ago, when coastal Moche fishermen may have used fermented passion fruit juice and fiery chiles to "cook" newly caught fish. 

Modern Peruvians believe this is the origin of ceviche, but this claim is debatable.

Ceviche is a seafood dish in which raw fish is "cooked" with lime juice rather than fire. Though it may sound like magic (shazam!), it is just sweet science. 

There are many ways to prepare a meal, but using fresh-squeezed lime, cauliflower, and vegetables is the most popular. Chop, toss, marinate, and enjoy.

Flour Tortillas

Tortillas, known initially as tlaxcalli by Native Americans, were given their contemporary name, which means "little cake," by Spanish colonists in the 1500s. 

At some point, someone—possibly immigrant Jews in northern Mexico—began making this 12,000-year-old recipe with imported wheat rather than corn. 

Fill them. Wrap them. Layer them. Dip them with queso. Flour tortillas can be whatever you want them to be. You are only limited by your imagination. 

How do you ensure that a traditional Hispanic dish is healthy?

As much as you want to celebrate the heritage month, it doesn't mean you should eat unhealthy food. The cool thing is that you can use plenty of tricks to ensure that you always prepare healthy foods. These tricks include: 

Include as many whole grains as possible: The secret to making a healthy traditional Hispanic/Latino dish is to start with whole grains. Luckily, many traditional cuisines use whole foods since the forefathers did not have access to grocery stores or supermarkets like it is now.

They created their dishes with what they grew in each season and the meat they had on hand. You should incorporate more whole grains, fruits, veggies, lean protein, and healthy fats into your meals.

Add some spices: Season with spices rather than salt and sugar. You can buy abundant spices at any grocery store and use them to season food, adding depth of flavor and tradition to your meal. 

For Hispanic/Latino dinners, try adding additional chili powder, tajin, cumin, coriander, fresh cilantro, and lime juice. For sweeter dishes, try using more cinnamon and nutmeg instead of sugar.

Use healthy cooking techniques: Avoid frying, which can add unnecessary, unhealthy fats to your dishes. Grilling, baking, steaming, or sautéing with little to no oil are excellent alternatives.

Grilled veggies, for example, preserve their inherent aromas and textures while containing fewer calories and saturated fat. By making one simple change, you enjoy your favorite foods with a healthier twist without sacrificing taste.

Choose leaner meat: When traditional Hispanic cuisines call for meat, choose lighter cuts such as skinless chicken breast, turkey, or lean pork chops. These options are low in saturated fat, which can help regulate cholesterol.

Consider marinating meats with herbs, citrus, juices, and fragrant spices to add richness and softness without too much fat. 

Using leaner cuts and smart marinating procedures, you get to enjoy the exquisite flavors of traditional recipes while making them more heart-healthy and diabetes-friendly.