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The Candlemas Day is the perfect occasion to enjoy a cake of tamale (or your favorite solo tamal), accompanied by a good warm atole.

But there are many things you should know about this typical Mexican breakfast. Chef Mariana Orozco is here to guide us on how nutritious tamales are and she also shares tips to prepare healthier tamales. Do not miss the information!

TAMALE CAKE OR TAMALE ALONE, HOW HEALTHY CAN IT BE?

For a tamale to be healthy, a lot depends on the method of preparation, the quality of the ingredients and their proportions:

If you eat a tamale that is mostly mass and does not have as much protein, it is not very healthy. It also depends on the fat that has been used to perform.

These are generally saturated fats (lard or vegetable, which although not as saturated as pork, is not as healthy).

Most of the time, low-quality ingredients are used because tamales are prepared in volume to be sold, therefore, they are less healthy.

IS THE TAMALE AN "IDEAL BREAKFAST"? ESPECIALLY IF WE THINK OF IT AS A "GUAJOLOCOMBO": TAMALE CAKE WITH ATOLE:

It is a breakfast that solves. But I don't recommend making it a daily option for breakfast.

The atole has carbohydrates, proteins and sugars, which makes it a very caloric drink. If you add it with the tamale accompanied by a bread, you would be consuming the percentage of calories of 1 day and a half.

HOW MANY TAMALES IS IT CONSIDERABLE TO EAT ON A DAY LIKE FEBRUARY 2ND, CANDLEMAS DAY?

I would tell you, if it is a matter of celebration as it is a Mexican celebration, you can eat what you consider good for you. Of course, it will not be healthy if you eat more than 2: it would be a caloric bomb because it would be equivalent to 50% or more of the calories allowed per day. But it also depends on the ingredients and how they are prepared.

At the very least, I would recommend eating a sweet and a salty tamale.

DO YOU RECOMMEND ANY ALTERNATIVE INGREDIENTS TO PREPARE TAMALES?

One key to preparing a dish is that the more colors in the dish, the healthier it will be. The more colors of the rainbow it has, the more nutrients it contains.

More than a change of ingredients, I would recommend taking care of the proportions, vary and include ingredients: if you are going to make a rajas tamale, you have to put more rajas, panela, chicken and a lot of tomato sauce.

 

The advantage of tomato when cooked is that it produces an antioxidant called lycopene, which can be used when preparing tamales.

It would be best to avoid using lard, which is one of the least healthy saturated fat. Coconut oil can be used instead, which is also a saturated fat but of better quality and which also adds flavor.

For sweet tamales I recommend a sweetener called “monk fruit”, a sugar that is lower in calories.

Someone who is celiac can eat a tamale, because it is made from corn, which is gluten free. There are people who, to make their dough yield, add wheat flour, but they are usually the least. That is why it is important to know the ingredients and how to prepare those that we are going to consume, "we see tamales, we do not know recipes."

And above all: the better the quality of the ingredients, the healthier the tamales will be.

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