Are you looking for healthy Puerto Rican recipes to add some excitement to your dinner routine? Many people are hesitant to enjoy their favorite Latin American foods, but with a few smart choices, you can savor the authentic flavors of Puerto Rico while maintaining a healthy lifestyle. Here are some delicious and healthy Puerto Rican dishes you absolutely have to try, incorporating traditional ingredients and cooking methods with a focus on nutrition.
The Foundation: Sofrito - The Heart of Latin Cuisine
Great food starts with great seasoning, and nothing brings out Latin flavors like all-natural Sazón seasoning. But even more fundamental is sofrito. Sofrito is the aromatic base of many Puerto Rican dishes. This flavorful blend of herbs and peppers is the heart of Latin cuisine, bringing life to countless dishes. Making sofrito from scratch is very simple.
Homemade Sofrito Recipe
Here’s an easy Puerto Rican Sofrito recipe you can make at home. This recipe is a family favorite. Freezing the sauce in ice cube trays keeps it stocked in the freezer, so it's always available when you need to whip up a quick meal. Dishes like beans, stews, and arroz con gandules all benefit from one or two of these instant flavor boosters, which you can melt and sauté into whatever you’re cooking.
Ingredients:
- Peppers: Use a red bell pepper and cubanelle peppers. If you can find aji dulce peppers, use about 15 to 20 of them instead of the cubanelles.
- Another ingredient commonly used in sofrito is culantro, an herb similar to cilantro but with long leaves.
- Olive Oil: You don’t need a lot of oil; just one tablespoon of extra virgin olive oil helps it blend.
Instructions:
- Roughly chop all ingredients and combine in a large bowl.
- Working in batches, pulse the mixture in a blender or food processor until finely chopped and semi-smooth but still chunky. Don’t over-blend it into a puree. You may have to stop and use a spoon to mix things around to get it to blend evenly. If you must, you can add a few teaspoons of water to each batch to help it blend.
- Transfer the sofrito into ice cube trays to freeze for later use. It can be frozen for up to 6 months.
- Last Step: Please leave a rating and comment letting us know how you liked this recipe! *If you can find aji dulces you can use them in place of the cubanelle peppers.
You can add a few tablespoons of sofrito to anything you’re cooking when you want to add extra flavor. It's especially great in latin stews, beans and soup. To freeze the sofrito, pour it into an ice cube tray and freeze overnight.
Iconic & Healthy Puerto Rican Dishes
Arroz con Gandules: A National Treasure
Arroz con gandules is Puerto Rico’s national dish and a symbol of the island’s rich culture, community, and pride. This is one of the most iconic Puerto Rican dishes, and it’s surprisingly healthy! While some people are nervous about the carbs in rice, the gandules (pigeon peas) add extra protein and fiber, making it an overall healthy and balanced dish.
Read also: Healthy food access with Highmark Wholecare explained.
Mamposteao (Rice and Beans): A Comforting Staple
Yet another rice and beans dish for your table! Mamposteao is a testament to the versatility and nutritional value of combining rice and beans.
Stewed Codfish with Eggplant: A Seafood Delight
Codfish is a Puerto Rican staple. This stewed codfish with eggplant recipe combines flaky fish with the heartiness of eggplant.
Gazpacho (Puerto Rican Salt Cod Salad): A Refreshing Option
Cod makes another appearance! This time in a cold salad with onion and avocado. Gazpacho is a light and flavorful dish perfect for warmer weather.
Camarones Guisados (Stewed Shrimp): Protein-Packed Goodness
These stewed shrimp combine the lean protein in shrimp with a rich tomato sauce for extra antioxidants. Camarones Guisados are a quick and easy way to get a healthy dose of protein and flavor.
Quimbombo Guisado: A Vegetable Powerhouse
This okra stew is a very rich source of vegetables. Quimbombo Guisado is a hearty and nutritious option for those looking to increase their vegetable intake.
Read also: Healthy Eating on the Run
Yuca en Escabeche: A Root Vegetable Delight
Yuca is another example of a healthy, starchy vegetable in Puerto Rican food (called “viandas”). Yuca en escabeche showcases the unique texture and flavor of yuca in a tangy marinade.
Other Recipes
Stuffed Plantains: A Sweet and Savory Fusion
This recipe is more Puerto Rican-inspired than a true, classic Puerto Rican recipe. But these stuffed plantains combine the gut-healthy benefits of plantains with the benefits of plant-based protein from beans. Plantains were always a part of meals growing up-breakfast, lunch, or dinner, they always had a place on the table. The plantain is everywhere! It is loved fried, mashed, steamed, or boiled. It can be served both savory and sweet.
Pollo Guisado (Stewed Chicken) Recipe
Ingredients
- 2 lbs chicken thighs
- 1 tbsp Savory Spice Mix
- 2 tsp garlic paste
- 1 pc small onion
- 1 pc large carrot
- 2 sticks celery
- 1 large potato
- 1/2 cup tomato sauce
- 2 cups chicken broth
- fresh cilantro optional
Instructions
- Marinate the meat with the Savory Spice Mix and garlic before cooking (the longer the better).
- Meanwhile, peel and dice all the veggies (onion, carrot, celery and potato) into squares. If desired, chop about 1/4 bunch of cilantro for cooking and garnish.
- On high heat, add a bit of oil to the bottom of the pan. Add the meat and brown for a few minutes on each side.
Arroz con Dulce: A Sweet Rice Pudding
Arroz con Dulce, or sweet rice pudding, is a traditional holiday dessert in the beautiful island of Puerto Rico.
Embracing Healthy Eating with a Puerto Rican Twist
Many people worry that their meals don’t have enough vegetables and that Puerto Rican food is too high in carbohydrates. As you can see, there are so many different healthy Puerto Rican recipes to choose from! Managing diet is an important part of good blood sugar control for anyone living with diabetes. But having diabetes doesn’t mean you have to give up your favorite Puerto Rican meals. The great news is, Puerto Rican cuisine already features many ingredients that would make the top of a dietitian’s list of diabetes-friendly foods, including beans, fresh fruit and fish. Puerto Rican meals also often include nutrient-rich root vegetables like plantains, yams and yuca. These offer plenty of vitamins and minerals. As people living with diabetes know, it’s important to read the nutrition labels on prepared foods, whether you’re eating it by itself or adding it to a recipe. Instead of cutting out your favorite dishes, find ways to boost their nutritional value for your overall health with diabetes.
Tips for a Healthier Puerto Rican Diet
- Try brown rice: If you typically use white rice, give brown rice a try. It has a delicious, nutty flavor and can be used in all of the same dishes.
- Swap out unhealthy oils: Instead of vegetable or corn oil, try olive or avocado oil.
- For dessert, enjoy tropical fruits rather than desserts high in added sugars, fats or both.
- While delicious, fried foods can deliver extra calories and saturated fat. Whenever possible, try a different cooking method, like stewing or baking.
- The American Diabetes Association recommends that people with or without diabetes only consume 2,300 mg or less of sodium a day. Although salt does not affect your blood sugar, it can raise your blood pressure. Since one of the things that makes Puerto Rican cuisine so special is its liberal use of herbs and seasonings, cutting the sodium down can be as simple as increasing the other seasonings and spices you’re using.
- Balancing meals and watching portion sizes can help you manage your blood sugar. One simple way to plan healthy meals with diabetes is the plate method. As a general guide, start with a 9-inch plate. You’ll want to fill half of your plate with nonstarchy vegetables, a quarter with lean proteins and the remaining quarter with a carbohydrate food.
The Plate Method
One simple way to plan healthy meals with diabetes is the plate method. As a general guide, start with a 9-inch plate. You’ll want to fill half of your plate with nonstarchy vegetables, a quarter with lean proteins and the remaining quarter with a carbohydrate food.
Read also: Mobile Dining Revolution
Puerto Rican Food Staples
Pork
Pork is the king of proteins in Puerto Rico. It’s so loved that there is an entire street in the mountains of Cayey dedicated to the whole roasted pig. The area is called Guavate and if you ever find yourself in Puerto Rico you must visit.
Chicken
We do love chicken. You can find kiosks on the side of the road all over the island selling whole roasted chickens or chicken skewers.
Seafood
You would think Puerto Rico being an island seafood would be our first choice. Seafood is very popular, especially along the coasts.
Rice
You can’t have a true Puerto Rican meal without some rice.
Plantains
The plantain is everywhere! It is loved fried, mashed, steamed, or boiled. It can be served both savory and sweet.
Green Bananas
Green bananas are bananas that are harvested before they ripen.