This episode of the Inhale, Exhale, Success Podcast is about healthy eating for busy Latinas. Host Dee discusses how to incorporate healthy twists on traditional dishes.
In this episode, you will learn:
- How to make healthier versions of your favorite Hispanic foods
- Easy substitutions to boost nutrition in traditional dishes
- Tips for healthy eating
- A quick and easy-to-make recipe that you and your family will love!
Healthy eating does not have to be bland or boring. Tune in and learn how to make small substitutions so you can enjoy your favorite foods, nourish your body, and stay on track with your weight goals.
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How often have you found yourself, late at night, going through your pantry, telling yourself you're going to have just one cookie. And before you know it, you ate the whole row. Girl, let's face it, sometimes those comfort food cravings hit us hard. We've all been there. And we all love us a good plate of tacos and pan dulce, or a big ass plate of arroz con gandules and tostones like my puertorriqueñas. But let's be honest, those indulgences don't always leave us feeling our best. But here's the good news, healthy eating does not have to be bland or boring, and this episode is all about creating delicious, sustainable eating habits for busy Latinas like you.
Welcome to the Inhale Exhale Success Podcast, where we help women entrepreneurs create a life they love, feel confident in their body, and build a business without burning out by equipping them with the best tools, strategies, and my proven formula every businesswoman must have. My name is Dee Medina, let's get started and be successful together.
Hola, hola, so as a Mexican woman, you already know, food is a big part of our Hispanic culture and we do not like to give up the flavors that we love. So today, we're going to explore how to incorporate healthy twists on traditional dishes, and we'll show you how to keep those delicious flavors you crave while making some simple substitutions that can boost your nutrition and leave you feeling good and energized. And let's take one of our favorite Mexican quick-to-make foods, for example. And for me, that is the flautas. A. K. A. Rolled Tacos.
The other day, on my IG stories, I got a lot of compliments and comments on my recipe because I shared how I ate eight flautas in one sitting. Yes, girl. Eight. I guess what surprises people who don't know me is that I was overweight by a hundred and fifty pounds. And I managed to lose over a hundred pounds, not by going on diets or spending hours at the gym, but by making simple tweaks and finding alternatives to my favorite foods. And to be honest, it was kind of nerve wracking at first because I felt like I was going against the diet industry and their standards. But you know what I realized very quickly? Was that those standards are usually being set by people who never weighed as much as I had to begin with. So instead of following the macros and all the other, Bullshit the industry tells you to do, I just look to the people who lost the amount of weight I wanted to lose but without restricting the foodie lover that lives inside of us all Because if there's anything that I know from being able to keep off over a hundred pounds for more than a couple of years now, is that I will look for easier ways to make the foods I love, and the only difference is just having to find a healthier version of it.
So, if you're not following me on Instagram, make sure you follow me today to get the visuals of the dish I'm about to share with you. Because I like to share my recipes from time to time on my stories. And we're going to be talking about these flautas, these crispy rolled tacos that are traditionally filled with shredded beef and fried in oil until golden brown. Delicious! But not exactly the healthiest, right? So here's how I gave this recipe a little healthy makeover and was able to eat eight of them in one sitting. And the best part was that these eight flautas were less than 500 calories and approximately 60 grams of protein. Whaaat? And if you're a note taker, this is your time to take down some notes. And if you can't take down some notes right now, make sure you come back and listen to this list that I'm going to give you so you can make these flautas for yourself, for your family tonight.
So what I bought was the Mission corn tortillas, but the 25 calorie ones, because a serving size is four tortillas for 90 calories. And that is unheard of, especially when two regular corn tortillas are about 100 calories. So that right there, you have doubled the tortillas for less calories. Then, instead of shredded beef, I used shredded chicken for the filling and for the protein. Now this is how I prep them. First, I take the tortillas out of the plastic and I wrap them up in paper towels and I put them in the microwave for about 30 to 45 seconds.
Now if you're going to follow this recipe, it might vary depending on what kind of microwave you have, but that is what I use. After I take them out of the microwave, I lay them on a plate and then I put some seasoned, shredded chicken on them and roll them. After this is where we usually put them in the oil to fry for about ten minutes or so, like we traditionally are taught to do. But what I do instead is I simply give them a quick one to two second . I spray with avocado oil and then I put them in the air fryer and then we wait for about five minutes until they're golden brown Once they come out nice and toasty, I top them with tomatoes, lettuce, and for those of you who like sour cream, I use Greek yogurt instead. It still adds that creamy texture that you might be looking for and that sour cream gives you, but Greek yogurt is 0 percent fat and it also gives you a protein boost. So that's a plus. Oh, and if you want some good fats on top of this, don't forget the aguacate. And if you want some spice, don't forget the salsa. So there you have it, my friend. A delicious, traditional meal for yourself, for your family, that is not only quick and easy, but also healthy. I want you to remember that the key here is to recognize that there are so many ways to make healthy adaptations without . Sacrificing the foods or the flavors that you love.
So next time you go grocery shopping, or if you're an online shopper like I am, plan to pick out a few things with fewer calories or even try sugar-free. Try them out and see the difference. And once you do that consistently, you'll be eating cleaner 80 percent of the time, which is the goal. Food is a celebration. Food is to be enjoyed nourishing meals that fuel your body and leave you feeling energized. Recuerda, healthy eating is about feeling good, not deprivation.
Well, that does it for today's episode. Thank you so much for joining us on the Inhale Exhale Success Podcast. If you enjoyed today's topic, I'd love for you to subscribe so you don't miss out on other valuable discussions, along with answering questions directly from busy women like you. We're looking for ways to make life, business, and weight loss easy. I look forward to having you here with us again next week. And remember, my friend, success begins when you take a moment to breathe, find your balance, and believe in yourself.