Heart disease is the number one killer of women in the country, and studies show that Hispanic and black women are disproportionately affected.
Doctors say this is because they are at greater risk of diabetes and it has a lot to do with genetics. In fact, the American Heart Association reports that nearly 45 percent of women age 20 and older are living with some form of cardiovascular disease.
All this week, ABC13 is shining a light on the disease and how to keep your heart health in check. On Wednesday, we explored what role your kitchen plays.
“A lot of the time we just forget to take care of ourselves because we’re taking care of everyone else, so (it’s) really important to make those little changes,” said Dolores Woods, a registered dietitian at UT Health.
Woods said the biggest misconception when it comes to taking care of your health is that you have to give up some of your favorite foods, but it’s really all about changing your meals, and these are some examples.
She began by telling us how to make a traditional Latin favorite.
“Pozole is traditionally made with pork or chicken, and a lot of times those are the fattier cuts, but this is actually made with pinto beans,” Woods said. “It’s a green salt made from tomatillos, poblano peppers, jalapeño peppers, it’s got cumin, oregano, and that sauce is what really gives it the flavor.”
Dolores explained how the protein or beans and hominy will really absorb all the flavors as it simmers on the stove. “It’s really high in fiber and still protein, but without all that saturated fat.”
Dolores also said the key to a healthy diet is lots of vegetables like carrots, parsnips and sweet potatoes.
“I know a lot of people peel them, but there’s a lot of fiber in there, so we just have to make sure we wash them and scrub them well,” she said. Dolores roasted the vegetables for a little extra crunch before tossing them with chimichurri sauce—another Latino favorite traditionally used on grilled meats. “It’s a great sauce for anything, especially those roasted vegetables, and it has so many herbs that it’s just chopped parsley with garlic, red pepper flakes, salt and pepper, and then we just add a little olive oil.”
Dolores also suggested investing in a quality olive oil because it will be better when you cook with it, so the flavor will really come through the food.
Here are the recipes:
Vegetarian Green Chili Pozole
Production: 4-6 servings
Ingredients for Tomatillo Sauce:
- 1/4 cup pumpkin seeds, toasted
Pozole Ingredients:
- 1 tablespoon of vegetable oil
- 1 can (30 oz.) white hominy, drained and rinsed
- 1 can (15 oz.) pinto beans, drained and rinsed
- 2 liters of vegetable broth or water
Toppings:
- Avocado, pitted and sliced
Tomatillo Sauce Instructions:
1. Turn broiler oven on high.
2. Place the poblano peppers, serrano peppers, and tomatillos on a foil-lined baking sheet. Place under the broiler for three minutes or until the peppers begin to develop dark spots. Turn the peppers and tomatoes over and cook for another three minutes. Remove from the oven and set aside.
3. Place the poblano peppers in a bowl and cover with plastic wrap. Let it sit for five minutes.
4. Peel the poblano peppers and remove the stems and seeds.
5. Once cooled, place the poblano peppers, serrano peppers, pumpkin seeds, tomatoes, cilantro, cumin and oregano in a blender and process until smooth.
Pozole Instructions:
1. Heat vegetable oil in a large saucepan over medium heat and add the onion. Reduce the heat to medium-low and sauté the onion until soft and translucent, about four to five minutes.
2. Add the garlic and cook for another two minutes. Pour in the vegetable broth, hominy and pinto beans. Add the green sauce to the same pot and simmer for about 15 minutes.
3. Season with salt and pepper to taste.
4. Serve with side dishes.
chimichurri sauce
ingredients
- 2 tablespoons red wine vinegar
- 1/2 cup finely chopped parsley
- 2 cloves of garlic, finely chopped or minced
- 2 tablespoons red chilies
- 3/4 teaspoon dried oregano
- 1 level teaspoon of coarse salt
- 1/2 teaspoon black pepper, ground
Instructions:
Process all ingredients except the butter in a food processor. Transfer them to a small serving bowl and add olive oil.
Nourish Program Roasted Root Vegetables
Production: about 4 servings
Portion: about 1 cup
Ingredients:
- 1 lb assorted root vegetables (carrots, parsnips, beets, sweet potatoes), cut into 1-inch pieces
Method:
1. Preheat oven to 375 degrees F (convection) and line a baking sheet with parchment paper.
2. In a large bowl, combine vegetables, canola oil, salt and pepper and toss well.
3. Spread the seasoned vegetables evenly on a tray, being careful not to overcrowd the tray.
4. Bake in the oven for 25-30 minutes until it is crispy on the outside and soft on the inside.
5. Serve with chimichurri sauce.
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