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by Kerri Cooke
No holiday is complete without food, and no Cinco de Mayo is complete without a big portion of Mexican food. All cuisines can have a reputation for being unhealthy but choose dishes with the right ingredients and you can still get your vitamins while splurging on calories. Here are some standard ingredients our neighbors down south use and their health benefits.
Black Beans
If you want to go the healthy route, forget the fried corn chips. But who can really resist those when dining out on Latin food? If you must have them, try a black bean dip. Ignore the stereotypical idea of beans and add a bit of kick to your dip with some chilies, and even the kids will go to town eating it. Other ingredients can include lime juice, cumin, onions and garlic, all of which strengthen the immune system.
Black beans are most notable for their high level of fiber which helps lower cholesterol, therefore supporting heart health. The fiber can also aid digestion and keep you regular. But one of the superpowers of black beans is how they assist bone health and strength by providing essential minerals like iron, calcium and magnesium. It’s possible beans can also reduce the risk of cancer due to the presence of the antioxidant, anthocyanin.
Avocados
Avocados are another one of those vegetables that make for a good dip for your chip. Guacamole plays second fiddle to salsa, but it’s a fan favorite nonetheless. Avocados can also be placed on salads and in tacos or tortas. Some even cook with avocado oil.
Also playing a key role in reducing bad cholesterol, LDL, avocados are high in healthy fats. Both the fats and high fiber content make you feel full sooner and for longer. Avocados are known to increase skin and hair health through these fats and their additional dose of vitamin E, but stand out for their potassium level, higher than bananas, and their minerals such as lutein and zeaxanthin, which aid in maintaining eye health.
Cactus
Ensalada de nopal, cactus salad, is a popular dish in Mexico, with cactus often combined with lime juice, onions, tomatoes and serrano peppers. The tender meat of the plant can be surprising due to its prickly defense system in the wild. Cactus is not only tasty; it’s considered a superfood.
Third time is the charm when it comes to lowering cholesterol. Add the previous two ingredients to your diet plus cactus and you’ll be well on your way to optimal heart health. Cactus also reduces inflammation in the body due to high levels of polyphenols, an antioxidant. There’s also some evidence it might protect against nerve damage.
Chili Peppers
Just because a vegetable is called a pepper doesn’t mean it is spicy. Take the humble bell pepper as an example. Mexico uses a variety of chilis, which serve different purposes in a dish. A jalapeño can be mildly hot or a little more extreme due to the variety, but ancho can have a somewhat sweet flavor and is often used in mole. The habanero pepper is very hot, but delicious in salsa, but you might need a cup of milk nearby.
Chilis are notable healthwise for the same ingredient that makes them hot, capsaicin, which is an antioxidant that can relieve pain and lower inflammation levels. Also, the heat of the peppers can increase the body’s temperature, which temporarily helps your metabolism burn more calories. High levels of Vitamin C help protect the body against illness.
There are plenty of other healthy ingredients used in Mexican food, but these will provide an easy and tasty way to make a better choice of entrée next time you visit your favorite restaurant or cook at home.
There’s no party without a margarita!
And 2026 has just the trend compatible with SWLA’s hot weather—soft serve margaritas. With the consistency of a sorbet, it’s hard to call these margaritas a drink or dessert. Here are some local restaurants who offer them and a few more standout margaritas.
Blue Iguana Taco Bar & Cantina
Also take note of their Iguanarita – Jose Cuervo Especial Tequila, triple sec and lime
La Rumba of Iowa
Try their cotton candy flavor
Pedros Tacos & Tequila Bar Lake Charles
Lagunas Mexican Grill & Cantina
Fat Pat’s Bar & Grill
Maria’s Cocina Mexicana Moss Bluff
El Dorado Bar & Grill
El Viejo Tony DeRidder
Check other local restaurants for availability as
businesses are currently in the process of
adding them to their
product line.
