Nuestra Cocina Saludable: Recipes from Our Community Kitchen

Did you know what we eat can help us fight cancer?

Scientists find new proof of this every day.

This cookbook, Nuestra Cocina Saludable: Recipes from Our Community Kitchen from the Institute for Health Promotion Research at UT Health San Antonio, can serve as a guide on how to eat to help protect yourself and your family from cancer.

Cookbook nuestras cocina saludablesInside are 46 recipes for healthy, delicious foods straight from real Latina kitchens.

The cookbook started when Latinas from local communities shared with us their mouth-watering recipes, often noting to be sure to sprinkle in “just a dash of this” or a “handful of that.”

With help from these women, dietician Rosie Gonzalez added actual measurements. Gonzalez also suggested ways to improve the recipes and make them healthier. The changes created recipes that were lower in fat and/or richer in fiber and vitamins.

Some foods may look a little different or taste slightly different from traditional Mexican-American cuisine, but they are still delicious.

How do we know?

We spent many hours preparing and taste-testing all recipes to make sure they reach both the highest level of flavor and cancer-fighting ability possible.


Cite this cookbook: Institute for Health Promotion Research (2014). “Nuestra Cocina Saludable: Recipes from Our Community Kitchen.” Ed. Dr. Amelie G. Ramirez, San Antonio, TX.


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Bread and Rice recipes:Amelia's Whole Wheat TortillasTortillas de Trigo Integral Estilo Amelia
Sandra's Whole Wheat TortillasTortillas Integrales a la Sandra
Whole Wheat BreadPan de Trigo Integral
Whole Wheat MuffinsPanecillos de Trigo Integral
Lowfat Tortilla ChipsTostaditas Bajas en Grasa
Lupe's Spanish RiceArroz Mexicano a La Lupe
Soup, Salad and Beverage Recipes:Rosita’s Chicken SoupCaldo de Pollo a la Rosita
Maria’s Vegetable Chicken SoupCaldo de Pollo con Vegetales Estilo Marìa
Guadalupe’s Vegetable SoupCaldo de Verduras Estilo Guadalupe
Armandina’s Fish Soup for FourCaldo de Pescado para Cuatro a la Armandina
Rosita’s Tortilla SoupCaldo de Tortilla a la Rosita
Lupe’s Pico de GalloPico de Gallo a la Lupe
Aurora’s Taco SaladEnsalada de Taco Estilo Aurora
Healthy Potato SaladEnsalada Saludable de Papa
Healthy Tuna SaladEnsalada Saludable de Atùn
Juanita’s Chicken SaladEnsalada de Pollo a la Juanita
Martha’s Fruit SaladEnsalada de Fruta a la Martha
Amelia’s Lemon and Mint TeaTe de Menta y Limòn Estilo Amelia
Amelia’s Chamomile TeaTè de Manzanilla Estilo Amelia
Rosita’s Papaya JuiceJugo de Papaya a la Rosita
Consuelo’s Fresh Fruit PunchPonche de Fruta Fresca a la Consuelo
Main Dish Recipes:Anita’s Beans “A la Charra”Frijoles a la Charra Estilo Anita
Aurora’s Beans with CactusFrijoles con Nopales Estilo Aurora
Maria’s Beans with SpinachFrijoles con Espinacas Estilo Marìa
Diana’s QuesadillasQuesadillas a la Diana
Juanita’s Cheese EnchiladasEnchiladas de Queso a la Juanita
Rosita’s Tacos de SalpiconTaquitos de Salpicòn a la Rosita
Elena’s Chicken TacosTacos de Pollo a la Elena
Gloria’s TostadasTostadas a la Gloria
Rosy’s Beef StewCarne Guisada al Vapor Estilo Rosy
Laura’s Chicken and Brown RiceArroz Integral con Pollo Estilo Laura
Patricia’s Chicken with RiceArroz con Pollo a la Patricia
Lupe’s Zuchinni and Turkey CasseroleCacerola de Pavo y calabacitas a la Lupe
Maria’s Baked CatfishBagre al Horno Estilo Marìa
Sophie’s Tuna PattiesTortitas de Atùn a la Sophie
Sylvia’s Fish and VegetablesPescado con Verduras a la Sylvia
Lupe’s Spanish Style VegetablesVegetales a la Española Estilo Lupe
Trinidad’s Broccoli and Rice CasseroleCacerola de Arroz con Bròcoli Estilo Trinidad
Dessert Recipes:Rosita’s Bread PuddingCapirotada a la Rosita
Rosita’s Rice PuddingAtole de Arroz a la Rosita
Alicia’s Frozen Banana TreatsPlàtanos Congelados Estilo Alicia
Vicki’s Banana PieTarta de Plàtano a la Vicky
Sylvia’s Banana DessertRosca de Plàtano a la Sylvia
Consuelo’s Sweet BreadRosca de Reyes a la Consuelo