Healthy Latino Recipes made with love Table of Contents Introduction Discover a Healthy Life ........

2 The Benefits of Colorful Fruits and Vegetable s ...................... 3 Guide Seasonal Fruits and Vegetables ................ ............. 4 Lunch Chicken Cakes ............................ Meatball Soup ................... 15 Cactus Salad .................. 16 Vegetarian Wrap .................. 17 18 Sala d Corn and Red Peppers ............................. Ceviche ................... .................. 19 .......................... 20 Water Melon 20 Dinner Vegetable and Chicken Enchiladas .... 27 Ancho Chili Soup with Chicken ......... ........................... Green Chile ................................ 28 29 D elicious Bean Soup with Vegetables ...................... 30 Sautéed Potatoes wi th Onion and Pepper ..................... Arroz con Pollo ...................... ..... 31 32 Basic Recipes Pico de Gallo ............................... Tomatillo Sauce .................. ....... 5 Cooked Beans ............................ 5 Refried Beans ............ ................. 6 Corn Tortillas ........................... 6 7 No Heat Torti llas ................. 8 Fresh Nopal Pencas ............... Roasted Peppers and Hot Peppers 9 ........... 9 Snacks Taquitos ..................................... Vegetable Quesadillas ........... .. 21 22 Quick & Creamy Grape Smoothie .......................... 23 Combination Vegetable Sauce .................... Tortilla Pizzas ......................... 23 Tropical Smoothie ......................... 24 Strawberry Smoothie .......... .............. 25 25 Celebrations Mole Chicken with Vegetables ........ Arroz a la Mexicana 33 ................... 34 Spinach and Corn Stew ....... Fresh Fruit Crepes 35 ................ Tropica l Fruit Platter 36 ........... Arroz con Leche ......................... 37 38 Breakfast ............... Strawberry Pancakes 11 Egg Omelet with Red and Yellow Bell Peppe rs ....... 12 Cooked Beans with Roasted Bell Pepper ..................... Papaya Canoes ..................... 13 14 Discover a Healthy Life Latino 5 a Day in California invites you to discover the delicious flavors and tantalizing aromas of Latin cuisine healthy. This book pro vides you with the traditional favorites that offer a variety of fruits and vege tables in bright colors, and contain less fat, cholesterol and sodium in each se rving. A diet including 5-9 servings of fruit and vegetables a day will keep you healthy and your family. Fruits and vegetables in bright colors give powerful n utrients that help your body defend itself against diseases like cancer, heart d

isease, stroke, and diabetes. In addition to maintaining a healthy diet is impor tant to enjoy physical activity daily. In fact, adults should get at least 30 mi nutes of daily physical activities such as walking, biking, dancing, and playing in the park. Children need at least 60 minutes of daily physical activity. Simp ly participate with your family and friends in any physical activity that you en joy. Physical activity can increase your energy level, help you maintain a healt hy weight and improve their health. Viva the manner of 5 A Day! Give your family fruit and vegetables of different colors and do physical activities with their loved ones today. What is a Serving? Eating 5 to 9 servings a day is easy if you know the serving size. One serving e quals: • 1 medium size fruit or vegetable • ½ cup fruit or vegetable fresh, froz en or canned * * Canned fruit packed in 100% fruit juice • 1 cup salad greens • ¾ cup 100% fruit or vegetable juice • ¼ cup dried fruit Page 2 INTRODUCTION The Benefits of Colorful Fruits and Vegetables The color is evidence that food and snacks contain powerful phytonutrients, plus vitamins, minerals, fiber and flavor. The colorful chemical compounds contained in plants apparently help the body fight disease and some help to slow aging. S electing different colors also helps to consume 5-9 servings of fruits and veget ables that the body needs to stay healthy. The color of a plant indicates what a re its benefits as shown in the table below. Blue / Purple They can lower the risk of cancer, heart disease, and complications of diabetes. They can help control high blood pressure and slow some effects of aging. Some sources: blueberries plums prunes raisins dark purple cabbage purple grapes Red They can lower the risk of cancer, heart disease, and complications of diabetes. They can help control high blood pressure and slow some effects of aging. Some sources: beets, red apples, cherries, guavas, strawberries, tomatoes, red onions , tomato products (spaghetti sauce, tomato juice, etc.) Watermelon AnaranjadoOscuro They can lower the risk of cancer and heart disease. Help maintain healthy visio n and strengthen the immune system. AmarilloAnaranjado They can lower the risk of cancer and heart disease. They can strengthen bones a nd teeth, help the body heal wounds and maintain healthy skin and eyes. Yellow-green Help maintain healthy vision and may reduce the risk of common diseases seen in old age. Green They can lower the risk of cancer and help the body eliminate chemicals that cau se cancer. White

They can lower the risk of cancer, heart disease, and infections. They can reduc e high cholesterol and control high blood pressure. Some sources: apricots cantaloupe carrots mango pumpkin sweet potatoes Some sources: oranges, grapefruit, nectarines, pears, papayas Sources: peas, collard greens romaine lettuce spinach kiwis Some sources: broccoli, cabbage, Chinese cabbage, green chard Sources: garlic onion leeks scallion Page 3 INTRODUCTION Guide Seasonal Fruits and Vegetables It is easy to maintain good health and save money by buying fruits and vegetable s in season. Spring avocado artichoke spinach asparagus peas apricot orange papaya mango strawberry guava grapefruit Summer avocado spinach squash squash cherry plum apricot peach peas beans corn strawber ries melon blackberry nectarine mango papaya grapes grapefruit pear Autumn squash beets sweet potato custard bean sprouts green beans pomegranate tangerine guava kiwi melon persimmon pear grapefruit grapes turnips Winter cherimoya chayote guava sprouts turnips kiwi pear tangerine orange All Year celery eggplant zucchini potato broccoli cauliflower onion spinach peppers canne d fruits and vegetables dried fruit frozen fruit and vegetables mushroom jicama 100% fruit juice 100% vegetable juice lemon lime lettuce prickly pear apple pine apple banana pepper potato leek cucumber radish beet cabbage carrot tomatillo to matoes Page 4 INTRODUCTION Pico de Gallo Fresh taste with a little spicy. Ideal for seasoning foods from your family or t o serve with tortilla chips. Tomatillo Sauce Serve with eggs, quesadillas, or any of their favorite dishes. Makes 6 servings. ½ cup per serving. Preparation time: 20 minutes Nutritional information per serving Calories 36, Carbohydrates 8 g, Protein 1 g, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 108 mg, Dietary Fibe r 2 g Ingredients

1 1 Ingredients 18 medium sized tomatoes, peeled, washed and finely chopped (about 2 cups) ½ cup chopped onion ½ cup chopped fresh cilantro 1 ¼ 2 ¼ tablespoon fresh lime juice teaspoon salt teaspoon sugar serrano chiles, finely chopped and seeds Preparation 1. Mix all ingredients in medium bowl. 2. Serve immediately, or cover, and refri gerate for up to three days. Makes 4 servings. ½ cup per serving. Preparation Time: 20 minutes Nutritional information per serving Calories 38, Carbohydrate 9 g, Protein 2 g, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 159 mg, Dietary Fiber 2 g pound ripe tomatoes cup chopped fresh cilantro jalapeno peppers, seeded and chop ped tablespoons lime juice, minced garlic teaspoon salt 1 ½ cups chopped onion / 3 3 2 2 ¼ Preparation 1. Mix all ingredients in medium bowl. 2. Serve immediately or cover, and refrig erate for up to three days. subpar Page 5 BASIC RECIPES Cooked Beans Stoke adding cooked beans pico de gallo and roasted red peppers finely chopped. Refried Beans For a great flavor and color, cover with tomatillo sauce. Remove bay leaf and sp oon the salt. Cook them another 15 minutes. Serve or place in a plastic or glass container, cover and store in the refrigerator for up to three days. Makes 12 servings. ½ cup per serving. Preparation Time: 10 minutes Cooking Time: Between 1 hour 15 minutes to 1 hour 4 5 minutes Nutritional information per serving Calories 115, Carbohydrate 21 g, Protein 7 g , Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 50 mg, Dietary Fibe r 6 g Ingredients 2 8 1 1 ¼ cups dried beans (pinto, black or pink), rinsed water cups onion,€peel ed and chopped bay leaf teaspoon salt 2. Ingredients 1 2 3 tablespoon vegetable oil garlic cloves, finely chopped cups cooked beans w ith broth beans to thicken but not dry. 4. Serve or place in a plastic or glass container, cover and store in the refrigerator for up to three days. Makes 4 servings. ½ cup per serving. Preparation Time: 10 minutes Cooking Time: 10 minutes Nutritional information per serving Calories 205, Carbohydrate 33 g, 11 g protei n, 4 g Total Fat, Saturated Fat 1 g, Cholesterol 0 mg, 75 mg sodium, 9 g Dietary

Fiber 3. Preparation 1. In a large skillet, teflon, heat oil over medium heat. Add garlic and cook 1 minute. Preparation 1. Place the beans, water, onion and bay leaf in large saucepan. Cover and heat it over high heat until boiling. Reduce heat to low. Cook the beans between 1-1 ½ hours or until beans are tender. 2. Stir the beans with some of the broth. Cook them for 1 minute. 3. Cook them a nd toss, adding more broth and mashing the beans slightly with a fork until the mixture subpar Page 6 BASIC RECIPES Ingredients 2 cups masa harina 1 ½ cups warm water 4. Preparation 1. Put the masa harina and water in a large bowl. Mix with hands until it forms a soft dough. Add water a little more flour if dough is dry or cracked. If it is sticky, add a little more masa harina. Knead about 3 minutes. Form 12 balls of equal size. As each ball shape, cover with plastic wrap to keep it moist. Place a ball between two plastic bags or 2 sheets of plastic wrap. Using a manual tort illa, flatten the ball to form a circle of 6 inches or use a rolling pin to spre ad the circle. Repeat step 3, re-use the two plastic bags or 2 sheets of plastic wrap until the y are formed 12 tortillas. While each tortilla in a tortilla, cover with plastic wrap so it stays moist. Place a griddle or large skillet over medium heat until hot. Cook each tortilla 30 seconds on each side. Turn and cook 1 minute. Flip a nd cook for 30 seconds. Place the cooked tortillas on a plate or in a basket and cover. 5. 2. 6. Corn Tortillas For a portion of plants, put ¼ cup of cooked vegetables and ¼ cup pico de gallo in a tortilla. Makes 6 servings. 2 tortillas per serving. Preparation time: 30 minutes Cooking Time: 25 minutes Nutritional information per serving Calories 139, Carbohydrate 29 g, Protein 4 g , 1 g Total Fat, Saturated Fat 0 g, Cholesterol 0 mg, 2 mg sodium, 4 g Dietary F iber 3. subpar Page 7

BASIC RECIPES Microwave 1. 2. Wrap up to 12 tortillas in plastic wrap. Heat in microwave on high 15 to 3 0 seconds. Turn over the pile of tortillas. Heat in the microwave oven 15 to 30 seconds or until completely hot. Serve. 1. 2. Stove Heat griddle or large skillet over medium heat. Warm the tortillas for 15 second s on each side or until completely hot. Serve. 3. Conventional Oven 1. 2. 12 Wrap tortillas in foil. Heat in the oven to 325 degrees F for 20 minute s or until completely hot. Serve. As Heat Tortillas The tortillas purchased or made at home can be heated in the microwave oven in t he oven or on the stove. subpar Page 8 BASIC RECIPES Fresh Nopal pads Try the fresh nopales salad, burritos, scrambled eggs or beans. Roasted Peppers and Hot Peppers Add the chiles and roasted peppers to your salads, tacos, tostadas and chicken p ies. Preparation 1. Using a knife or peeler, peel around fresh nopal pads. No need to remove all the skin. Scrape to remove all the spines and the dark parts. 2. Chop finely cac tus pads. 3. Serve or save the cactus in the refrigerator for up to three days i n a plastic or glass container with a lid. 1. Preparation Put the chiles and peppers under a broiler in an oven at 450 ° F, or on a grill. Flip them over occasionally until blackened on all sides. Put the chiles or pep pers cooked in a plastic bag until cool. 3. Remove chiles and roasted peppers fr om the plastic bag. With a sharp knife, remove skin. Remove the stem and the see ds. Cut into strips. 4. Serve or store roasted chiles and peppers in the refrige rator for up to three days in a plastic or glass container with a lid. 2. subpar Page 9 BASIC RECIPES Ingredients 3 ½ 2 ½ cups fresh or frozen strawberries cup jelly, any flavor, low-sugar cups flour (add water) pancake cup nonfat sour cream low fat or nonfat vanilla yogurt (optional) 3.

Place 1 / 3 cup pancake mix on a griddle or nonstick pan, heat, letting it exten d about 6 inches. Cook the pancake until the edges are dry. Turn and cook until cooked through. Repeat the process until all pancakes are cooked. Put ¼ cup stra wberry mixture in the center of each pancake. Roll up and place on serving plate . Sprinkle each pancake with the remaining strawberry mixture. Spread 1 tablespo on sour cream or vanilla yogurt on top of each pancake, if desired. 4. Preparation 1. In a large saucepan, combine strawberries and jelly. Cook them over medium he at 5 minutes or until slightly thick. Set aside. In a large bowl, combine pancak e mix with water according to package directions. Add enough water to make a dou gh slightly thinner. 5. Strawberry Pancakes Use small pieces of apple, pears and nectarines in the pancakes instead of straw berries. Makes 4 servings. Two rolled pancakes per serving. Preparation time: 10 minutes Cooking Time: 20 minutes Nutritional information per serving Calories 291, Carbohydrate 55 g, 6 g protein , 6 g Total Fat, Saturated Fat 3 g, Cholesterol 20 mg, 490 mg sodium, 4 g Dietar y Fiber * * Exceeds criteria established by Latino 5 a Day 2. p to Page 11 BREAKFAST Ingredients 1 1 1 4 ¼ ½ tablespoon olive oil red pepper, seeded and finely chopped yellow pe pper, seeded and finely chopped egg whites teaspoon dried basil teaspoon ground black pepper Cooking oil spray 2 teaspoons shredded Parmesan cheese 6. 5. 4. moving the pan to make the mixture covers the bottom. Cook for 30 seconds or unt il eggs are set. Carefully lift and turn the mixture. Cook for 1 minute or until firm. Sprinkle half of the peppers over the eggs. Fold in half to cover filling . Place on a plate. Sprinkle with 1 teaspoon Parmesan cheese. Repeat with the re maining egg mixture, peppers, and cheese. Preparation Egg Tortilla with Red and Yellow Bell Pepper Add a touch of color to this basic breakfast with red and yellow peppers. Makes 2 servings. 1 tortilla egg per serving. Preparation time: 10 minutes Cooking Time: 15 minutes Nutritional information per serving Calories 91, Carbohydrate 9 g, 8 g protein, 3 g Total Fat, Saturated Fat 1 g, Cholesterol 2 mg, 135 mg sodium, 1 g Dietary F iber 1. Heat oil in large skillet over medium heat Teflon, add the red and yellow pepper , stir frequently for about 4 or 5 minutes. Keep warm over low heat. In a small bowl, lightly beat the egg whites, basil, and black pepper. Spray small skillet with cooking oil spray. Heat over medium heat for 1 minute. Add half the egg mix ture,

2. 3. p to page 12 BREAKFAST Ingredients 2 cups cooked beans, use pinto beans (see page 6) cup finely chopped roasted red peppers (see page 9) teaspoon ground red pepper 1. 2. Preparation Mix all ingredients in a medium saucepan. Cook over medium heat for 10 minutes. 1 1 Cooked Beans with Roasted Bell Peppers A quick and easy solution for a healthy morning meal. Makes 2 servings. 1 cup per serving. Preparation time: 5 minutes Cooking Time: 10 minutes Nutritional information per serving Calories 243, Carbohydrate 47 g. Protein 14 g. Total Fat 1g Saturated Fat 0 g. Cholesterol 0 mg. 104 mg sodium. 15 g Dietary Fiber p to page 13 BREAKFAST Ingredients 2 1 1 1 1 1 1 2 papayas rinsed 1 ounce can of mandarin oranges, drained. party b oy peeled banana kiwi, peeled and cup game with a combination of strawberries an d blueberries with vanilla yogurt cup low-fat honey tablespoon tablespoons chopp ed fresh mint (optional) 2. 1. Preparation Cut the papaya in half and lengthwise, remove seeds and place each half in a med ium bowl. Place oranges, bananas, kiwi, strawberries and blueberries in each pap aya. Combine yogurt, honey and mint mix. Spoon over fruit before serving. 3. Papaya Canoes A delight for you and your family. To make them crispy, sprinkle granola. Makes 4 servings. ½ papaya per serving. Preparation time: 10 minutes Nutritional information per serving Calories 180, Carbohydrates 41 g, Protein 4 g, Total Fat 1 g,€Saturated Fat 1 g, Cholesterol 5 mg, 35 mg sodium, 4 g Dietary Fiber p to Page 14 BREAKFAST Ingredients February 1 ½ 2 2 2 4 4 cups shredded cooked chicken and chili powder tablespoon pico de gallo cups chopped romaine lettuce cups thinly sliced onion cup shredded low fat Monterey Jack radishes, sliced pieces of bread rolls or French halved 3

. 1. Preparation In a medium bowl, combine chicken, chili powder and 1 cup pico de gallo. In a se cond bowl combine lettuce, onion, cheese, and radishes. Place equal parts of chi cken and lettuce mixtures inside each bread. Cover the lettuce with ¼ cup pico d e gallo and close the pie. Serve immediately. 2. 4. Chicken Cakes To add a little spicy flavor, serve these cakes with sliced jalapenos. Makes 4 servings. 1 cake per serving. Preparation time: 15 minutes Nutritional information per serving Calories 312, Carbohydrate 28 g, 29 g protei n, 9 g Total Fat, Saturated Fat 3 g, Cholesterol 67 mg, 476 mg sodium, 4 g Dieta ry Fiber p to Page 15 LUNCH Ingredients 6 1 Preparation 1. In a large pot, combine water, rice, bouillon cubes, and oregano. Heat thorou ghly over high heat until boiling. Stir to dissolve the cube or bouillon powder, reduce heat and simmer over low heat. At the same time, in a large bowl, mix gr ound beef, tomato, onion, egg and salt. Form 12 large meatballs. Add meatballs t o broth mixture and simmer over low heat for 20 minutes. Add vegetables. Cook th em for 10-15 minutes or until meatballs are cooked and the rice and vegetables a re tender. Serve. cups water cup rice flavored bouillon cubes beef or chicken with low sodium, or 1 tablespoon powdered broth with low sodium sprigs of finely chopped fresh orega no or 1 teaspoon dried oregano ounces of turkey , ground beef or chicken low-fat tomato finely chopped onion, peeled and finely chopped teaspoon salt large egg cups fresh vegetables (carrots, celery and broccoli) / 3 3 4 2. January 8 ½ 3. Meatball Soup This meatball soup is easy to prepare and is tasty if you enjoy either at home o r at work overheats. Makes 4 servings. ½ cup of broth mixture and 3 large meatballs per serving. Preparation time: 15 minutes Cooking Time: 40 minutes

Nutritional information per serving Calories 176, Carbohydrate 19 g, 16 g protei n, 4 g Total Fat, Saturated Fat 1 g, Cholesterol 82 mg, 349 mg sodium, 2 g Dieta ry Fiber 1 ½ 2 4. p to Page 16 LUNCH Ingredients April 2 cups green cabbage fresh cactus pads striped, cleaned and finely chopped (about 1 cup) thinly sliced white onion, radishes, thinly sliced large tomato, chopped serrano chile, seeded and finely chopped tablespoons teaspoon cider vine gar sugar 1 teaspoon oil. Preparation In a medium bowl, mix the cabbage, nopales, onions, radishes, tomatoes and serra no chile. Serve the salad on 4 plates. Combine vinegar, oil, and sugar, sprinkle over salad. 4 4 1 1 2 1 1 2. Cactus Salad A salad fresh and festive. Use canned nopales can not find fresh. Makes 4 servings. 1 ½ cups per serving. Preparation time: 15 minutes Nutritional information per serving Calories 59, Carbohydrate 11 g, Protein 2 g, Total Fat 2 g Saturated Fat 0 g, Cholesterol 0 mg, Sodium 29 mg, Dietary Fiber 4 g p to page 17 LUNCH Ingredients 2 1 1 green or red peppers, seeded and chopped onion, peeled and sliced can (15 ounces) of beans with 50% less salt / sodium, drained and rinsed chopped mango l ime juice 1 ½ 1 4 cup chopped fresh cilantro avocado , peeled and chopped fat-fr ee flour tortillas 10 inches each 3. 1. Preparation In a Teflon pan over medium heat, sauté peppers and onion for 5 minutes. Add bea ns, stir well. Reduce heat to low and simmer for 5 minutes. In a medium bowl, co mbine the mango, lime juice, cilantro, and avocado. Reserve half the mixture and then placed on top. Fill the warm tortillas with ¼ of the bean mixture and ¼ ma ngo mixture. Fold tortilla in half. Roll the tortilla. Put the remaining mango m ixture on top of the wrapped bean vegetarian. 2 2. 4. Vegetarian Wrap

Add fresh mangoes and avocados to give a special flavor to this dish. Makes 4 servings. Surrounded by a lot. Preparation time: 15 minutes Cooking Time: 10 minutes Nutrition information per serving Calories 531, Carbohydrate 92 g, Protein 17 g, 12 g Total Fat, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 329 mg€15 g Dietary Fiber p to Page 18 LUNCH Ingredients February 1 ½ 1 1 Preparation 1. Combine all ingredients in a medium bowl, mix thoroughly. cups frozen corn, thawed and 10-ounce can of diced tomatoes with green chiles ta blespoon vegetable oil tablespoon lime juice cup sliced green onions tablespoons chopped fresh cilantro / 3 2 Corn Salad and Red Peppers This salad is easy to prepare. Add cooked chicken pieces to make this dish in ev ery meal, or garnish with green vegetables. Makes 4 servings. ¾ cup per serving. Preparation time: 10 minutes Nutrition information per serving Calories 96, Carbohydrate 20 g, Protein 3 g, T otal Fat 2 g Saturated Fat 0 g, Cholesterol 0 mg, 117 mg sodium, 3 g Dietary Fib er p to Page 19 LUNCH Ceviche This dish is perfect for light lunch or snack. For added flavor, add chopped fre sh cilantro. Water Melon Make this drink in a scraping, simply add ice and water melon. Ingredients 1 ½ ½ ½ ¼ ¼ 3 3 1 pound of cooked shrimp cup sliced cucumber sliced avocado cup cup diced tomato cup chopped onion cup frozen corn, once it has been thawed tabl espoons tablespoon fresh lime juice prepared taco sauce serrano chile, seeded an d finely chopped 2. 1. Preparation Combine all ingredients in small bowl and stir. Pour into 4 small plates, then s prinkle with cilantro. Makes 4 servings. ¾ cup per serving. Preparation time: 20 minutes Nutrition information per serving Calories 117, Carbohydrate 9 g, 13 g protein, 4 g Total Fat, Saturated Fat 1 g, Cholesterol 111 mg, 188 mg * Sodium, Dietary F iber 2 g

* Exceeds the nutritional criteria set by May Day Ingredients 2 cups melon party (castilla melon, honeydew or watermelon) cups cold water Makes 4 servings. ¾ cup per serving. Preparation time: 10 minutes Nutrition information per serving Calories 28, Carbohydrate 7 g, Protein 1 g, To tal Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, 8 mg sodium, 1 g Dietary Fiber 2 1. Preparation Place all ingredients in a blender cup. Blend until mixture is smooth. 2. p to Page 20 LUNCH Ingredients 2 ½ cups ½ cup pico de gallo and cooked chicken finely party cup of corn with no salt added, canned or frozen (and thawed) chopped green onion cup chopped green pepper cup cup grated cheese, Monterey Jack or queso fresco, striped 3. 2 table spoons vegetable oil. 1. Preparation Preheat oven to 425 ° F. In a medium bowl, combine 1 cup pico de gallo, chicken, corn, green onions, peppers, and cheese. Soften tortillas in the oven or microw ave, and put a spoonful of filling in center of each tortilla. Wrap it tightly a nd secure with a toothpick. Place the tortillas with the open end down on a baki ng sheet and brush lightly with oil every taco. Bake for 10-15 minutes or until golden and slightly browned. 3 Place taquitos on each plate and serve with the r est of the pico de gallo. ¼ ¼ ½ 12 corn tortillas 2 Taquitos 4. Keep some in your freezer. Simply reheat to enjoy a quick appetizer or a side dish. For added flavor, serve with guacamole. Makes 4 servings. 3 tacos per serving. Preparation time: 15 minutes Cooking Time: 10 to 15 minutes Nutrition information per serving Calories 332, Carbohydrate 50 g, 15 g protein, 10 g Total Fat, Saturated Fat 4 g, Cholesterol 27 mg, 324 mg sodium, 7 g Dietar y Fiber p to Page 21 SANDWICHES Ingredients Cooking oil spray 2 ½ ½ ½ ½ 4 ½ cup chopped green pepper cup frozen corn, thawed cup sliced green onions sliced tomato cup chopped fresh cilantro tablespoons fl our tortillas (6 inches) cup cheese Reduced fat, old or Monterey Jack, striped 3 . 2. 1. Preparation

Spray a medium skillet with cooking oil spray. Cook bell pepper and corn until t ender, about 5 minutes. Add green onions and tomatoes, cook for several minutes until thoroughly heated, add the cilantro. Warm tortillas in a large skillet ove r high heat. Place equal parts of cheese and vegetables on each tortilla, fold i n half and continue cooking until cheese is melted and tortilla is crisp and lig htly browned. Vegetable Quesadillas Enjoy this healthy version of a classic sandwich. Makes 4 servings. 1 quesadilla per serving. Preparation time: 10 minutes Cooking Time: 15 minutes Nutrition information per serving Calories 131, Carbohydrate 20 g, Protein 7 g, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 3 mg, 253 mg sodium, 2 g Dietary F iber p to Page 22 SANDWICHES Quick and Creamy Grape Smoothie Serve this smoothie as a refreshing appetizer saboréelo morning or afternoon. Combination Vegetable Sauce A quick appetizer, crispy and tasty that can be enjoyed anytime. Ingredients 2 2 2 cups green grapes or red seedless bananas, peeled and oranges, peeled and cut into quarters Makes 4 servings. 1 cup per serving. Preparation time: 10 minutes Nutrition information per serving Calories 142, Carbohydrate 36 g, Protein 2 g, Total Fat 1 g Saturated Fat 0 g, Cholesterol 0 mg, 2 mg sodium, 4 g Dietary Fibe r Ingredients February 2 1 6 1 1 ½ carrots, split into 3-inch stalks of celery cut into pieces 3 inches jicama, peeled and cut into 3-inch bundle of radishes, green onions, t rimmed, cut cup cup nonfat sour cream pico de gallo Preparation 1. Arrange vegetables on a platter. 2. In a small bowl, combine sour cream and p ico de gallo. Makes 4 servings. 1 cup of vegetables and ½ cup of sauce per serving. Preparation time: 20 minutes Nutrition information per serving Calories 109, Carbohydrate 22 g, Protein 6 g, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 2 mg, 247 mg sodium, 7 g Dietary F iber 12-16 crushed ice cubes Preparation 1. Place the grapes, bananas, oranges, and ice in a blender cup. Blend until mix ture is smooth. 2. p to Page 23 SANDWICHES

Ingredients 12 corn tortillas girls or flour vegetable oil or margarine 1 ¼ 2 6 3 can (16 ou nces) refried beans, chopped onion ounces fresh or canned green chiles, chopped tablespoons red taco sauce cups of chopped vegetables such as broccoli , mushroo ms, spinach and red pepper. cup grated cheese partially fat, striped cup chopped fresh cilantro (optional) 4. 2. 1. Preparation Brush with water on one side of two tortillas. Collect wet both sides of tortill as to form a thick crust for the pizza. Brush the outside of the tortillas with a small amount of oil or margarine. Evenly browned on both sides in a hot skille t. Repeat with the remaining tortillas. Put aside. Heat refried beans, onion and half the chiles in a medium skillet, moving them occasionally. Remove from heat . Spread about 1 / 3 cup bean mixture on each tortilla pizza. Espolvée 1 tablesp oon taco sauce, then finish with ½ cup of chopped vegetables, 1 tablespoon of ch ili peppers and 1 tablespoon cheese on each pizza. Place back in skillet and hea t until cheese melts. Add the cilantro, if desired. Serve immediately. p to Page 24 3. ½ Tortilla Pizzas The chiles and sauce give it smack hot pizza. Makes 6 servings. 1 pizza per serving. Preparation time: 15 minutes Cooking Time: 10 to 15 minutes Nutrition information per serving Calories 240, Carbohydrate 42 g, 10 g protein, 5 g Total Fat, Saturated Fat 2 g, Cholesterol 10 mg, 470 mg sodium, 8 g Dietary Fiber ½ 5. SANDWICHES Tropical Smoothie This refreshing smoothie contains a variety of flavors. Strawberry Smoothie To produce a frothy smoothie, use frozen strawberries. Ingredients ½ ½ ¼ ½ 1 5 1. cup low-fat milk (1%) cup of nonfat plain yogurt cup chopped mang o or pineapple tablespoon sugar tablespoon vanilla or coconut ice cubes Makes 1 serving. 1 ½ cups per serving. Preparation time: 10 minutes Nutrition information per serving Calories 225, Carbohydrate 42 g, Protein 11 g, Total Fat 2 g Saturated Fat 1 g, 7 mg cholesterol, 157 mg sodium, 1 g Dietary F iber Ingredients 1 ½ cups strawberries, tailless 2 2 1. cups low-fat milk (1%) tablespoons sugar Makes 2 servings. 1 ½ cups per serving. Preparation time: 10 minutes Nutrition information per serving Calories 184, Carbohydrate 32 g, 9 g protein,

3 g Total Fat, Saturated Fat 2 g, Cholesterol 10 mg, 124 mg sodium, 3 g Dietary Fiber Preparation Put all ingredients into a blender cup. Blend until mixture is creamy. Preparation Place all ingredients in a blender cup. Puree until mixture is creamy. 2. 2. p to Page 25 SANDWICHES Ingredients Nonstick cooking spray 1 1 1 1 large onion, peeled and chopped green bell pepper , seeded and chopped butternut squash big cup chopped cooked chicken breasts and items 3. Meanwhile, combine enchilada sauce and tomato sauce in small bowl;€add ½ cup veg etable mixture and chicken. Soften tortillas in the oven or microwave. Dip each tortilla in sauce and place equal amounts of chicken-vegetable mixture on one si de. Roll the tortilla and place in a baking dish 13 by 19 inches. Serve the rema ining sauce over tortillas. Cover enchiladas with foil and bake for 20-25 minute s. Uncover and sprinkle cheese over the enchiladas, bake for additional 5 minute s. 4. 1 ½ cups red enchilada sauce August 1 2 can (8 ounces) tomato sauce, no salt added corn tortillas (6 inches) cup shredde d low fat Monterey Jack, striped 5. / 3 Chicken Vegetable Enchiladas Unlike the traditional enchiladas, enchiladas they contain enough fresh vegetabl es and nutritious. Makes 4 servings. 2 per serving. Preparation time: 10 minutes Cooking Time: 35 to 40 minutes Nutrition information per serving Calories 308, Carbohydrate 43 g, Protein 21 g, Total Fat 7 g, Saturated Fat 3 g, Cholesterol 41 mg, Sodium 713 mg, Dietary Fib er 7 g * * Exceeds the nutritional criteria set by May Day Preparation 1. 2. Preheat oven to 375 degrees F. Spray a large skillet with nonstick cooking spray. Cook the onion for 5 minutes stirring occasionally. Add the pepper and z ucchini, cook 5 minutes more. Add the chicken, set aside. p to Page 27 DINNER

Ingredients January 2 dried ancho chiles, seeded and broken into pieces 1 cup water. Preparation Place chiles in a hot skillet and cook about 45 seconds until lightly toasted an d fragrant. Cover with a cup of boiled water and let stand for 20 minutes. At th e same time, combine the broth, celery, onion, chicken, carrots and oregano in a medium saucepan. When it starts to boil reduce heat. Cover and simmer for 20 mi nutes. Place the chiles and liquid in a blender or food processor until they bec ome a creamy purée. Add the chile puree and chayote in the soup. Simmer for 5 mo re minutes. 2 ½ cups chicken broth (33% less sodium) 2 1 1 ¾ 1 ¾ sticks celery, chopped medi um onion, peeled and chopped cooked chicken cup party cup chopped carrots tables poon oregano, chopped 3 cup chayote. 2. Ancho Chili Soup and Chicken A slightly spicy chicken soup, full of rich vegetables. Makes 4 servings. 1 ½ cups per serving. Preparation time: 15 minutes Cooking Time: 30 minutes Nutrition information per serving Calories 106, Carbohydrates 8 g, Protein 13 g, Total Fat 2 g Saturated Fat 1 g, Cholesterol 29 mg, 93 mg sodium, 2 g Dietary F iber Gina p 28 DINNER Ingredients 1 pound fresh tomatillos, without leaves, washed and cut into quarters Anaheim c hiles, roasted, peeled, seeded, and chopped green onions, chopped garlic cloves, minced jalapeno pepper, seeded and chopped tablespoons tablespoon fresh lime ju ice sugar 3 tablespoons oil. 1. Preparation Place tomatillos in a medium saucepan with a small amount of water. Cover and si mmer for about 5 minutes until soft. Drain the tomatillos and place in a glass b lender with Anaheim chilies, green onions, garlic, and jalapeno. Blend on low sp eed until slightly creamy. Add the lime juice and sugar and serve again in the p an and set aside. Heat oil in large skillet. Add pork to skillet, cook and stir over high heat for about 5 minutes until browned, add the meat to the pan with t he sauce. Bring to a boil, reduce heat, cover and let simmer for 50 minutes. Unc over and cook for another 10 minutes. Add the cilantro and salt. 3 3 2 1 2 1 2 2. Chile Verde For a complete meal, serve this dish with a salad and fruit. Makes 4 servings. 1 ½ cup per serving. Preparation time: 15 minutes Cooking Time: 1 hour 10 minutes Nutrition information per serving Calories 266, Carbohydrate 12 g, 39 g protein, 7 g Total Fat, Saturated Fat 2 g, Cholesterol 103 mg, 382 mg * Sodium, Dietary Fiber 2 g * Exceeds the nutritional criteria set by May Day 1 ½ pounds lean pork, cut into ¾-inch pieces ¼ cup fresh cilantro ½ teaspoon sal t, chopped

4. p to Page 29 DINNER Ingredients ½ cup each of the following: dry pink beans, lentils, dried black beans, dried y ellow peas, dried beans, dried beans, black-eyed peas cups water leg of ham (abo ut ½ pound) tablespoon each of the following : dried basil, dried rosemary, marj oram dry€teaspoon ground red pepper and salt and ground black pepper bay leaf cu p chopped onion cup chopped carrots cup chopped celery cans (14 ½ ounces) no sal t added diced tomatoes, undrained cans (8 ounces) salsa Tomato 2. Preparation 1. Rinse with cold water, dry pink beans, lentils, black beans, yellow peas, bea ns, black-eyed peas and beans. Place the beans, lentils and peas in a large bowl , cover with water 2 inches above the mixture. Cover and let stand 8 hours, then drain. Combine the mixture of dried beans, lentils and peas, water and ham in a large pot, bring to boil. Add spices, onions, carrots, celery, tomatoes and tom ato sauce. Cover, reduce heat and simmer gently for 2 hours. Uncover and cook fo r 1 hour. Discard bay leaf. Remove the ham from the soup. Remove meat from bone, shred meat with 2 forks. Add meat to soup. 8 January 1 1 ½ Rich Bean and Vegetable Soup This healthy soup will please the whole family. Serves 8. 2 cups per serving. Preparation time: 20 minutes (excluding soaking beans) Cooking Time: 3 hours Nutrition information per serving Calories 297, Carbohydrate 49 g, Protein 22 g, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 13 mg, 334 mg sodium, 14 g Dietar y Fiber 1 ½ 2 ½ 3. 1 p to page 30 DINNER Ingredients 2 2 1 ½ ½ ½ ½ ½ ¼ ¼ cups water large purple potatoes, washed and halved tablespo on vegetable oil cup chopped onion cup green and red peppers, chopped corn cup u nsalted canned or frozen, thawed cup chopped tomatoes tablespoon teaspoon oregan o salt and ground black pepper cup crumbled queso fresco or Monterey Jack cheese , reduced fat 3. 2. 1. Preparation Boil water in a large pot. Add potatoes and cook until slightly cooked, about 15 minutes. Drain well and cut into small pieces. Heat oil in large skillet. Cook onion until golden and soft. Add potatoes and paprika and cook over medium-high heat, stirring frequently, until browned. Add the corn, tomatoes, oregano, salt, and pepper. Garnish with cheese on top.

Sautéed Potatoes with Onion and Pepper This recipe can be used as a side dish at dinner or breakfast. Makes 4 servings. ½ cup per serving. Preparation time: 15 minutes Cooking Time: 30 minutes Nutrition information per serving Calories 159, Carbohydrate 25 g, Protein 4 g, 5 g Total Fat, Saturated Fat 2 g Cholesterol 5 mg, 215 mg sodium, 2 g Dietary Fi ber p to Page 31 DINNER Ingredients 2 pounds boneless chicken breasts, skinless, chopped medium onion, peeled and ch opped green peppers, chopped jalapeno peppers, seeded and chopped cups of chicke n broth garlic cloves, finely chopped pot (14 ½ ounces) tomatoes parties no salt added, drained cup frozen peas and carrots combined ground and Maurrison tables poon chili powder 3 cup of white rice. 2. 1. Preparation In a Teflon pan, cook chicken pieces until thoroughly cooked, about 10 minutes. Set aside and keep warm. In a large saucepan, boil the remaining ingredients. Co ver and simmer about 30 minutes, until rice has absorbed liquid. Uncover the ric e mixture, place the fire and let stand 3-5 minutes away. Arrange the chicken ov er rice. February 1 February 2 March 1 ½ Arroz con Pollo Add color and nutrition to this traditional dish with peas and carrots. Makes 6 servings. 1 cup per serving. Preparation time: 15 minutes Cooking Time: 40 minutes Nutrition information per serving Calories 335, Carbohydrate 30 g, 37g protein, 6 g Total Fat, Saturated Fat 2 g, Cholesterol 91 mg, 266 mg sodium, 2 g Dietary Fiber 1 ¾ p to Page 32 DINNER Ingredients Nonstick cooking spray 6 June 3 legs and skinless chicken thighs dried ancho chi les, seeded and cut in pieces 2. While chicken is cooking, prepare the mole sauce. Toast the ancho chile in a lar ge skillet over medium-high heat for one minute stirring constantly. Add stock t o skillet and set aside. Spray a large saucepan with cooking oil spray. Add onio n, cook and stir over medium-high heat for 5 minutes. Add the chile mixture and broth, tomatillos, Maurrison, and salt, bring to a boil, then reduce heat and ke ep boiling on low heat for 10 minutes. Let cool slightly and serve the content i n a blender cup. Blend until smooth and serve over chicken and bake for 5 additi onal minutes. Cook the cactus and green beans in boiling water, drain.€Serve chi cken and sauce over cooked vegetables.

2 ¼ cups chicken broth, canned (33% Less Sodium) 1 medium onion, peeled and chop ped 1 ½ cups fresh tomatillos (about 7 medium), without leaves, washed and chopp ed 2 ¼ 2 teaspoons Maurrison ground teaspoon salt nopal fresh, washed and items (about 1 cup) pound fresh green beans cut 3. Mole Chicken with Vegetables Much faster to prepare than a traditional mole, with the same great taste! Makes 6 servings. One leg and 1 chicken thigh per serving. Preparation time: 15 minutes Cooking Time: 45 to 55 minutes Nutrition information per serving Calories 205, Carbohydrates 8 g, Protein 29 g, 6 g Total Fat, Saturated Fat 2 g, Cholesterol 106 mg, 255 mg sodium, 3 g Dietar y Fiber ½ 1. 4. Preparation Place chicken in large skillet coated with nonstick cooking spray. Cook over med ium heat about 10-15 minutes per side or until fully cooked. p to Page 33 CELEBRATION Ingredients 1 1 1 1 1 ½ ¼ ½ ½ tablespoon margarine cup chopped onion can (14 ½ ounces) chick en broth with 33% less sodium cup white rice cup tomatoes party tablespoon chili powder teaspoon salt cup frozen corn , Combination cup thawed frozen peas and c arrots, frozen, thawed 3. 2. 1. Preparation Heat margarine in a medium saucepan over medium heat. Add onion and cook until s oftened, about 5 minutes. Add broth, rice, ¾ cup tomatoes, chili powder, and sal t. Bring to a boil, reduce heat and simmer gently for 25 minutes. Add vegetables and let stand for 5 minutes. Add Spoon remaining tomatoes over rice. Arroz a la Mexicana With the help of frozen vegetables, this is a nutritious and tasty dish. Garnish with fresh cilantro or with a sprinkling of cheese. Makes 6 servings. ¾ cup per serving. Preparation time: 5 minutes Cooking Time: 30 minutes Nutrition information per serving Calories 180, Carbohydrates 32 g, 5 g protein, 4 g Total Fat, Saturated Fat 1 g, Cholesterol 0 mg, 115 mg sodium, 4 g Dietary Fiber p to Page 34 CELEBRATION Ingredients 1 2 1 2 1 ½ ½ package (16 ounces) frozen spinach cup chopped white onion cans (1 4 ½ ounces) creamed corn spoon margarine teaspoons vinegar teaspoon salt teaspoo n ground black pepper 2. 3. 1. Preparation Preheat oven to 400 ° F. Heat the frozen spinach in a saucepan over medium heat.

Drain excess liquid. Combine the spinach, oil, and corn cream in a saucepan. Me lt 1 tablespoon margarine and add to skillet. Add vinegar, salt, and pepper. Mix all ingredients. Sprinkle bread crumbs and Parmesan cheese over the casserole. Melt remaining margarine and drizzle over the sauce. Bake for 20-30 minutes. Compote 2 ½ cup bread crumbs tablespoons Parmesan cheese, striped tablespoon margarine 4. Spinach and Corn Casserole Serve this dish with vegetable side of your favorite food. Makes 12 servings. ½ cup per serving. Preparation time: 10 minutes Cooking Time: 20 to 30 minutes Nutrition information per serving Calories 105, Carbohydrate 19 g, Protein 4g, T otal Fat 3 g, Saturated Fat 1 g, Cholesterol 1 mg, 254 mg sodium, 3 g Dietary Fi ber 1 p to Page 35 CELEBRATION Ingredients for the fruit compote ¼ 2 ¼ 2 ½ 1 June 2 cup brown sugar 1 lime juice cups sliced fresh strawberries c up blueberries Preparation 1. Combine brown sugar and lime juice in a small bowl, stir until sugar dissolve s. Mix the fruit and set aside. To prepare crepes, combine the cheese, brown sug ar and cinnamon in small bowl. Spread equal amounts of the mixture on half of ea ch tortilla, fold the tortilla in half. Melt 1 tablespoon margarine in large ski llet over medium heat. Place 3 tortillas with mixture in the skillet and cook ea ch side for several minutes until the side is fried and lightly browned. Repeat with remaining margarine and tortillas. 2. Ingredients for Crepes cup low-fat ricotta cheese tablespoons brown sugar cinnamon tablespoon flour tor tillas (6 inches) 3 tablespoons margarine. Fresh Fruit Crepes Serve these pancakes for lunch or a light dessert. Makes 6 servings. 1 crepe per serving. Preparation time: 10 minutes Cooking Time: 10 minutes Nutrition information per serving Calories 200, Carbohydrate 35 g, Protein 7g, T otal Fat 5 g Saturated Fat 2 g, Cholesterol 10 mg, 200 mg sodium, 3 g Dietary Fi ber 4. Spread fruit on top of the crepes and serve while hot. p to Page 36 CELEBRATION Ingredients 1 can (20 ounces) pineapple slices, halved large papaya, peeled and sliced mango , peeled and sliced cups strawberries, tailless juice of 1 lime 1.

Preparation Arrange the pineapple, papaya, mango, and strawberries on a serving platter. Dri zzle lime juice over the fruit. 1 February 1 2. Tropical Fruit Platter A quick and easy way to add more fruit to your day. Makes 6 servings. 1 cup per serving. Preparation time: 15 minutes Nutritional information per serving of 125 calories, 32 g carbohydrates, 1 g pro tein, 1 g Total Fat, Saturated Fat 0 g, Cholesterol 0 mg, 5 mg sodium, 4 g Dieta ry Fiber p to Page 37 CELEBRATION Ingredients cooking oil spray 2 ½ cups of cooked white rice ¼ 2 cup granulated sugar tablesp oons margarine, melted egg egg teaspoon ground cinnamon teaspoon nutmeg, ground cup raisins cups of fruit, like strawberries into strips, blueberries or diced m ango 3. 2. 1. Preparation Preheat oven to 350 degrees F. Spray a baking dish 13 x 9 inches with cooking sp ray. Combine rice, sugar, margarine, milk, eggs, cinnamon, nutmeg Moscoso, and r aisins. Mix well. Pour into the baking dish. Bake until top is golden, about 30 minutes. Put fruit on top. 11 / 3 cups milk 1% low-fat 1 1 ¼ 1 / 8 5 ½ Rice Pudding When the strawberries and mangoes are not in season, use canned fruit in 100% fr uit juice to the top of his rice pudding. Rinde12 servings. ½ cup per serving. Preparation time: 10 minutes Cooking Time: 30 minutes Nutrition information per serving Calories 263, Carbohydrate 54 g, Protein 5g, T otal Fat 3 g, Saturated Fat 1 g, Cholesterol 17 mg, 47 mg sodium, 2 g Dietary Fi ber p to Page 38 CELEBRATION Latino 5 a Day Campaign California Latino 5 a Day in California is a statewide initiative led by the Department of Health Services of California and managed in part by Public Health Institute in cooperation with the National 5 A Day Its purpose is to encourage families Latin o eat between 5-9 servings of fruits and vegetables and enjoy physical activity every day to reduce the risk of chronic diseases such as cancer, heart disease, diabetes and obesity. This cookbook was primarily funded by the Food Stamp Progr

am of the Department of Agriculture United States, an employer and equal opportu nity provider, helping limited income Californians buy more nutritious food to d evelop a healthier diet . For more information on Food Stamps, please call 1-800 -952-5253. Copyright © 2004 Public Health Institute For more information on the Latino 5 a Day Campaign California www.ca5aday.com v isit or write to: California Department of Health Services Chronic Disease and I njury Control / Cancer Prevention and Nutrition Section PO Box 997 413, MS 7204 Sacramento, CA 95 899 -7413 For information about a healthy diet and physical ac tivity, call: 1-888-EAT-FIVE (1-888-328-3483)

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