Latin cuisine encompasses a wide assortment of dishes that are influenced by highly diverse regional differences. While there are characteristic qualities and flavors to each region, Latin cuisine is distinctive for its intense flavors, colorful presentation, and variety of spices, which work to create appealing tastes and textures. From the aromatic and sweet, to the tart and piquant flavors of Central and South America, this cookbook has something for everyone.
Eating right doesn’t mean that you have to sacrifice flavor. Maya’s Secrets is all about adapting new and traditional Latin recipes with techniques that not only improve the nutritional value of the dishes, but also make them easy to prepare at home. In these pages, you’ll find recipes for appetizers, snacks, soups, sauces, salads, salad dressings, smoothies, sides, main dishes, and desserts, plus a special section featuring child-friendly recipes your kids will love. There’s even a section on the most common chilies used in Latin cooking (see pages 2–6).
Looking for healthy versions of traditional delights? Then don’t miss our recipes for Pachamanca (page 111), Quick Pozole (page 89), M&M’s Refried Beans (page 99), and Vegetarian Tamales (page 133). And that’s just the beginning of the delights you’ll find here.
At the bottom of each recipe, you’ll find nutrition information. Use this information to make healthy, informed, and balanced choices throughout the day. We all want to lower our risk of cancer, heart disease, and diabetes. Here are the most important ways to improve your health and reduce your risk of these chronic diseases: don’t smoke, watch your weight, stay active, and make healthy food choices. The “American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention” on page 166 provide important information on the choices everyone can make to improve their overall health.
We know you’re busy and that time for cooking is frequently at a premium. Most of the recipes in the book can be prepared quickly, and a number can be made ahead of time or prepared in a slow cooker. To help guide your choices, each recipe includes the time you will need to prepare the ingredients, as well as the total time you’ll need to prepare the dish from start to finish.
You will already have some ingredients for these recipes in your cupboard. However, keeping basic Latin ingredients on hand can make a huge difference. See “How to Stock Your Kitchen to Promote Healthy Eating” on pages 162–163 for more help in planning ahead, so you can make a great Latin meal fast.
No matter what you’re cooking, there are ways to cut calories and increase nutrients. Take a look at “Recipe Makeovers 101: Three Steps to Healthier Meals,” on pages 164–165, for specific tips on making over almost any recipe and ways to incorporate more healthy foods into your life.
These delicious recipes are designed to motivate, captivate, encourage, and inspire. They come from places like Peru, Mexico, Cuba, Panama, and Brazil; some are infused with Mediterranean influences from France, Spain, Italy, and Greece. Some are new, and some are treasured, “secret” family recipes that have been passed down from one generation to the next. Now they’re yours.
Enjoy!