"Diet crazes come and go,because people get tired of boring
food patterns or too many rules," says Jane Butel, author
of 18 cookbooks, cooking school teacher and first to write
about Southwestern and Mexican regional cooking. The best
solution to weight maintenance is to develop healthy eating
and lifestyle patterns.
To many, this might seem like impossible advice. How can I
change that much? I don't have the time to learn new
habits. Or, I can't afford expensive diet plans, special
foods or learning programs.
"Actually you don't have to buy anything more than some
pure chiles," says Butel. The chile can be any variety—red
or green--the hotter the healthier. (Hotter chiles have a
greater concentration of capsaicin, the spicy part of
chiles that supplies the health benefits.) The easiest and
healthiest diet will include regular consumption of
chile--at least 24 days out of 30 or preferably every day.
Adding chiles to your meals or snacks can be as easy as
eating some salsa or adding chile flakes to a salad
dressing or marinade. Another idea is to use a chile-laden
rub on meats or vegetables before grilling or sautéing.
Even pepper sauce such as Tabasco supplies some capsaicin,
chile's unique health-giving substance.
First, how do chiles help your weight goals? They
stimulate the endorphins in your body, making your body
burn more "fuel". Eating chiles creates a sense of
euphoria similar to a runner's high—or even sex. So they
leave one feeling a sense of well being often curbing one's
appetite.
To those who don't think they can change their eating
habits or are afraid of eating chiles too spicy hot—they
can start by eating mild chiles, such as the green
Anaheim's or southern New Mexican chiles. These are easily
available in most markets, either fresh or canned. One can
keep pure mild chile on hand for including as a condiment
when cooking or for seasoning most any food. Chiles are so
much healthier than salt or pepper. And, a sprinkling of
pure ground chile accented with a squish of fresh lime
juice can be so delightful...often alleviating the desire
for salt and pepper.
Another plus to eating chiles is that chiles actually give
you a sense of satisfaction from eating a smaller portion,
thus reducing the desire to overeat. And chile-laden diets
such as those from the Southwestern US and Northern Mexico
are quite healthy and affordable. One of the healthiest
diets in the world is the Northern Mexican diet where corn
tortillas and pinto beans are liberally eaten flavored with
pickled or fresh jalapenos or other chiles.
If you are really having trouble including chiles in your
diet when traveling for instance, you can always make
yourself a cup of hot chile tea made by adding ½ teaspoon
ground hot chile, such as cayenne and a teaspoon each of
vinegar and honey to hot water.
Side benefits to eating chiles are endless. They aid your
heart health by eliminating plaque in your vascular system,
aid digestion, cauterize ulcers, prevent diseases such as
cancer and even assist with curing the common cold and more.
Here are some quick and easy recipes that feature chiles
from Real Women Eat Chiles by Butel to assist you in
getting started with eating more chiles.
GARLIC AND CHIPOTLE SAUCED CHICKEN BREAST
Chipotles have a strong, smoky quality due to the fact that
they are smoked, ripe jalapenos. A mild-mannered side dish
such as rice or mashed potatoes makes a good "bed" to
absorb the yummy juices.
Cooking Time: 8 to 10 minutes
Yield: 4 servings
½ to 1 teaspoon chipotle powder
½ cup chicken broth (can be made from chicken base or
bouillion)
4 large garlic cloves, minced
1/4 cup ground pure mild red chile
1/2 teaspoon ground cumin 4 boneless, skinless chicken
breast halves, trimmed of all fat and sinew Cooked rice,
potatoes or pasta, for accompaniment
1. Pour the chicken broth into a mini food processor or
blender, and add the garlic, ground chile and cumin.
Process until smooth.
2. Transfer the chile mixture to a nonreactive bowl and add
the chicken breasts, coating each side.
3. Heat the grill, stovetop grill or a well-seasoned
skillet to medium-high. Cook the chicken (reserving the
marinade) for about 4 minutes per side or until done. Cook
the marinade in a saucepan over medium heat until it comes
to a boil and cook for about 2 minutes.
4. Serve over fluffy cooked rice or mashed potatoes,
spooning on sauce.
PER SERVING: Calories 167, Protein 28g, Carbohydrates 5g,
Fiber 2g, Fat 4g, Saturated Fat 1g, Cholesterol 73mg,
Sodium 73mg.
CHILE SEARED SALMON WITH MANGO SALSA
A dusting or rub of chile on salmon adds a wonderful
flavor. Pan searing or grilling works equally well. If
the weather is not conducive to grilling or if you are in a
hurry, pan searing is ideal.
Cooking Time: 6 to 10 minutes
Yield: 2 servings
1 tablespoon ground mild red chile
1 teaspoon sugar
1/2 teaspoon salt
3/4 pound fresh boneless salmon filet
1 tablespoon vegetable oil
1 cup Mango Salsa
1. In a small bowl, combine the chile, sugar and salt. Cut
the salmon into 2 pieces. Rinse, then pat dry with a paper
towel. Rub the chile mixture evenly over the salmon.
2. Sprinkle salt in a heavily seasoned skillet. Place over
medium heat until hot.
3. Sauté the salmon for 3-5 minutes per side, until crisp
and brown on the outside and still moist and bright pink on
the inside. Serve on salsa.
Per Serving: Calories 388, Protein 35g, Carbohydrates 34g,
Fiber 4g, Fat 12g, Saturated Fat 2g, Cholesterol 96mg,
Sodium 661mg.
MANGO SALSA
The gingery peach flavor of ripe, pungent mangos is
wonderful with any mild-flavored seafood or poultry. You
could also serve this as a dipping salsa with jicama or
corn chips.
Preparation Time: 5 to 7 minutes
Yield: 1 1/2 cups
3/4 cup fresh mango, chopped into 1/2-inch cubes
3/4 cup diced Spanish onion
1/4 cup coarsely chopped fresh cilantro
2 tablespoons balsamic vinegar
1 tablespoon pequin quebrado
1. Combine all ingredients and toss together.
2. Allow the flavors to blend for at least 10 to 15 minutes
before serving.
PER SERVING: Calories 41, Protein 1g, Carbohydrates 10g,
Fiber 2g, Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium
6mg.
SPINACH and CORN ROLLED ENCHILADAS
Seared corn or leftover grilled corn definitely sets this
sauce apart. This vegetarian dish has a great fresh flavor
and is vegetarian—vegan without the cheese.
Yield: 4 servings
2 ears corn grilled Mexican style or 1, 10 oz. package
frozen corn kernels*
1 cup evaporated skim milk
3 cloves garlic, minced
8 corn tortillas, warmed
1, 15 oz. can spinach, without salt, well drained
½ cup chopped onion
1 cup grated low-fat Monterey Jack cheese
Nonstick oil spray
1. Cut the grilled corn from the cob. If using frozen corn,
see note.
2. In a blender, combine the milk, garlic and corn. Process
until smooth. Transfer to a shallow plate.
3. Preheat the oven to 400 F. Lightly spray an 8 x
8-inch baking dish with nonstick oil spray.
4. Dip each warm tortilla in the corn mixture. Place on a
flat surface and sprinkle with one-eighth of the spinach,
onion and cheese, reserving some cheese for garnish. Roll,
then place seam side down in the baking dish. Cover with
the rest of the corn mixture, making sure that you pour it
evenly over each enchilada. Sprinkle with the reserved
cheese. Bake for 10 minutes, or until bubbly. Serve hot.
*If using frozen corn, place it in a heavy, seasoned
skillet over medium-high heat to brown the edges of most
kernels.
PER SERVING: Calories 330, Protein 21 g., Carbohydrates 47
g. Fiber 7 g. Fat 9 g., Saturated Fat 4 g. Cholesterol 23
mg., Sodium 413 mg.
----------------------------------------------------
Jane Butel offers an on-line course, "All About Chiles"
through her cooking school, which is hosted by the
University of British Columbia. This course presents an
indepth chile education. Additionally, she operates a
full-participation weekend and week long vacation cooking
school, a mail-order spice company featuring her
cookbooks,and conducts culinary tours and team-building
classes.
http://www.janebutel.com
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