Do your kids run at the sight of verduras? Do they request grilled cheese sandwiches day after day? Tranquila. According to Chef Anthony Lamas, owner of Seviche restaurant in Louisville, Kentucky, there are easy ways to sneak vegetables and “adult” ingredients into kids’ menu for the whole family. “Don’t be afraid to add flavors and textures, layered components are interesting to kids,” says Chef Anthony, father of two boys and winner of Food Network’s Extreme Chef title.

As a dad, Chef Anthony knows first-hand how tricky it can be to prepare healthy meals parents and kids will enjoy. The key is to take tired ingredients such as chicken, arroz and vegetables and add flavor so your palate will be pleased, and the kids will ask for seconds. Try adding these tricks and healthy recipes for kids to the kids’ menu at your house.

·         Start with whole pollo: Plan ahead and flavor with salt, water, sugar, onions, herbs and lemon zest and garlic. Let sit overnight and roast.

·         Experiment with rice: Add interesting and tasty textures such as dried cranberries, macadamia nuts, butternut squash, pumpkin seeds or zucchini.

·         Add appealing sabores: Sautéed onions, celery and carrot will add flavor to any dish, while giving kids their veggies. Kids may say they don’t like bland spinach, but it takes on a new taste flavored with lemon and garlic.

·         Include los niños: Have kids help you create a tasty homemade buttermilk dressing for salads or parsley flavored butter for corn. They’re sure to want to try their concoctions.

 

Soups and stews are a basic -- but healthy -- meal idea, and an easy way to incorporate oodles of meats, vegetables and healthy herbs without the kids catching on. Straight from his kitchen, Lamas shared his recipe for Albóndigas (small meatballs) stew.

Ingredients:

Ground beef chuck/round

3 ears of corn cut off cob

1 cup shredded cabbage

4 carrots cut into 1-inch rounds

4 celery stocks cut into 1-inch pieces

2 zucchinis cut into 1-inch rounds

1/2 onion chopped

Juice of 1 lemon

Juice of 2 limes

Zest of 1 lemon

1 tablespoon of garlic

3 bay leaves

1 cup cooked rice

2 tablespoons salt

1 tablespoon pepper

1 tablespoon ground oregano

1 gallon chicken stock

1 tablespoon chopped cilantro

Mix beef with rice and season with one tablespoon of salt, oregano, and a pinch of pepper. Make meat into three-ounce meatballs.

In a large pot, sauté onions, carrots and celery for two minutes. Then add garlic and remaining vegetables. Continue to sauté for two minutes. Add broth and bring to a boil. Lower to simmer and add meatballs. Simmer for 15 minutes. Finally, garnish with a fresh squeeze of lime and a pinch of fresh cilantro.

Chef Anthony’s recipe calls for oregano and garlic, which both benefit your health. Find out why -- and other health-boosting ingredients -- here.

With the change in seasons, now is the perfect time to strengthen your immune system. So how do you boost your immune system? You eat a healthy dieta that includes natural immune system boosters, especially since the immune system and digestive system are linked -- 70 percent of your body’s immune cells are found in your gut!

In addition to healthy foods, herbal remedies can help stimulate your immune system when you are sick. “Some herbs stimulate certain white blood cells that fight the viruses, whereas other herbs and remedies have direct anti-viral or anti-bacterial properties,” says Dr. Paul Gannon, doctor of naturopathic medicine and member of the American Association of Naturopathic Physicians. “Many times, natural remedies are just a little extra push to help the body’s own mechanisms.” Las Fabulosas has the rundown of cinco hierbas naturales that will give your immune system a boost.

1. Oregano

You’ve most likely consumed this herb as an ingredient in many popular dishes. Oregano has been found to contain up to 20 times higher antioxidant levels than other herbs, according to the U.S. Department of Agriculture. Oregano oil also has active compounds, including carvacrol and thymol, which have antiviral and antibacterial properties.

2. Turmeric

Found in many types of curry, this herb can strengthen the immune system through its active compound, curcumin. Curcumin works by increasing levels of a protein that is important to the immune system, according to researchers from Oregon State University. Turmeric is an antimicrobial, which makes it help fight off viral infections.

3. Peppermint

Go ahead and have another candy cane. Peppermint and its primary active ingredient, menthol, work to thin and loosen phlegm, and break up a cough. This herb, found in teas and cold medicines, may have the ability to kill bacteria and viruses too.

4. Astralgus

According to researchers at the University of Texas M.D. Anderson Cancer Center, this Chinese herbal medicine may enhance the immune system and fight diseases by helping the cells of the immune system. Some studies have also found this herb to reduce the duration of the common cold.

5. Garlic

Found in many recipes, this antimicrobial has antiviral properties. It contains compounds including allicin, ajoene and thiosulfinates, which help attack infections. This flavorful herb works by stimulating natural immune cells found in your body, and may help to prevent colds.

Want to know how to incorporate these ingredients into your dieta? For starters, put that turmeric and garlic to use with these Latin-fusion dishes.

Those awkward young adult years may be behind you, but that doesn’t mean you’re in the clear when it comes to your skin. “Our chosen lifestyle and diet can have many direct impacts on the skin, well into your 30s,” says Lauren Talbot, certified clinical nutritionist and founder of Glow Detox Diet.

The most common skin concerns for women in their 20s and 30s include adult onset acne, skin cancers, melisma (patchy, brown discoloration of the skin), inflammation, and premature aging and wrinkles, according to Talbot and Dr. Tanya Kormeili, board certified dermatologist and clinical instructor at UCLA. What’s more, “ethnic skin, including Hispanic skin, is harder because of a higher rate of discoloration and the difficulty in treating it,” says Dr. Kormeili.

Luckily, it doesn’t take much to mend your skin woes; following a healthy dieta and proper skin care regimen are two easy ways to achieve the glowing skin of your dreams. Here are tips for clear skin, even tone and a natural glow.

Secret Comidas

It’s not just what you put on your skin that affects its health, but what you put in your body. “The skin is the body’s largest organ, and serves as the backup organ for the liver and kidneys sending impurities through the pores when they are inundated with waste they cannot quickly and efficiently neutralize,” says Talbot. Real -- not processed -- foods like frutas and vegetables are naturally rich in vitamins and minerals that nourish the body and skin. Plus, many contain antioxidants that fight free radical formation and help to keep skin youthful. Incorporating these foods into your daily diet will put you on the path to clearer skin:

·         Berries: Filled with antioxidants, berries such as blueberries protect your skin from premature aging, says Dr. Kormeili.

• Greens: Broccoli, spinach and kale are full of minerals and B vitamins, which may help even skin tone, fight acne and rid your body of impurities.
• Fresh lemon juice: Lemons and lemon juice help promote a healthy blood pH, which is important for healthy skin, says Talbot.
• Seafood: Fish is an excellent source of omega-3 fatty acids and vitamin D, and helps your skin retain moisture -- crucial for skin health. Omega-3s additionally protect the skin from UV rays and reduce inflammation, while vitamin D both protects and rejuvenates skin.

Clear Skin Protocol

In addition to a healthy diet and consumption of skin-friendly foods, a proper skin care regimen will help your piel glow.

• Sun protection: Essential in preventing premature aging and hyperpigmentation, which especially affects ethnic skin. Choose a good SPF and wear all year, even when it’s overcast.
• Gentle care: Harsh products may have reverse effects, particularly on Latin skin. Instead of overnight miracle solutions and instant results, look for more natural products that focus on gentle care and cleansing, and long-term results.
• Moisture: Lack of moisture in the body can result in dryer skin, and production of oils to overcompensate. Consume plenty of liquids and foods high in water content (fruits and veggies), and always apply a moisturizer to skin.

And to keep your skin glowing and gorgeous, here’s a foundation routine that will play up your natural radiance!

If you’re tired of the oldies you’ve been cooking for years, now is the time to scan the globe for palate inspiration. Popular ingredients in Latin dishes are joining forces with those from Asia, India and France to create flavorful dishes with an exotic twist. Las Fabulosas serves up cooking tips and secret recipes for multicultural food from chefs and restaurateurs at Latin fusion restaurants.

Indian-Latin Fusion

“Mexican and Indian food are very similar,” says Alex Nagal, General Manager and partner at Tandoory Taco in Texas. “They utilize many of the same ingredients with great health benefits.” Nagal shared a “Tandoory Taco” recipe that blends the best of both worlds.

 

Chicken Tikka Tacos

Marinade for chicken:

½ cup plain yogurt

3 tablespoons ginger-garlic paste 

1 teaspoon salt

½ teaspoon black pepper

¼ teaspoon turmeric

1 teaspoon coriander powder

1 pound boneless, skinless chicken thighs, poked with a fork, cut into large bite-sized chunks

Marinade the chicken for one hour. Set oven to 375 degrees. Cook for 20 minutes or until well cooked. Slice cooked chicken into thin strips.

Tikka Sauce:

2 tablespoons canola oil

3 tablespoon butter

1 small yellow onion, minced

3 tablespoon ginger-garlic Paste

1 Serrano pepper, minced

4 tablespoons tomato paste

1 teaspoon garam masala

2 teaspoons paprika

6 Roma tomatoes, diced

1 teaspoons salt

1 cup water

½ cup heavy cream

Minced fresh cilantro, for garnish

Add oil and butter to pot, and heat until melted. Add onions and Serrano pepper, and cook until onions are soft and translucent. Add ginger garlic paste and cook for three minutes. Add tomatoes and cook until soft. Add the garam masala, paprika and salt and cook for three minutes. Add the tomato paste and cook until it darkens for about five minutes.

Asian-Latin Fusion

“Latin and Asian foods complement each other with their similar repertoire of base flavorings such as onion, garlic and chilies,” says Eric McKamey, Chef de Cuisine at Masa 14 in Washington, D.C. McKamey shared a tasty recipe that incorporates the best of east and west.

Crispy shrimp and potatoes with chipotle-sesame aioli

1 cup mayonnaise (preferably Japanese Kewpie, but any will work)

2 tablespoons soy sauce

3 tablespoons chipotle en adobo, chopped fine to a puree

1.5 teaspoons sesame oil

For sauce, whisk all together.

Canola oil (as needed)

1 pound shrimp, peeled, de-veined

¼ pound potatoes cut into pieces of similar size to shrimp

½ cup rice flour

½ cup cornstarch

Cold water (as needed)

Fine sea salt to taste

Cook the potatoes in salted water until tender. Drain, and cool to room temperature.

Heat oil in a high-sided pot to 350 degrees. Whisk rice flour and cornstarch together. Add cold water to bring to the consistency of heavy cream. Divide into two bowls. Add shrimp to one bowl to coat, potatoes to the other bowl to coat.

Using chopsticks, gently place items in hot oil, cooking in batches (about two minutes). They will be crispy to the touch, but because of the type of flour, will still maintain a very pale color. Transfer to paper towels to drain, seasoning with salt.

To Serve:

Lime Wedges

Kimchi

Serve the shrimp and potatoes as soon as it is coming out of the fryer. Pass along with the Chipotle-Sesame Aioli, with lime wedges and kimchi.

French-Latin Explosión

At French-Mexican fusion restaurant Paloma, in Philadelphia, “French sauces become exciting when made with chili peppers or mamey; filet mignon is served with a cappuccino-chipotle-red wine reduction sauce,” says Barbara Cohan-Saavedra, dessert chef at Paloma. Cohan-Saavedra shares a Mexican haute cuisine recipe.

Wild mushroom flan

2 cups heavy cream

1 cup cooked sliced wild mushrooms

2 whole eggs

2 egg yolks

1 tablespoon finely chopped epazote (an herb, available dry or fresh in Mexican groceries)

Salt and pepper to taste

Slice mushrooms. Sauté mushrooms in a little olive oil until cooked, for about five minutes. You should have about one cup of cooked mushrooms. Add heavy cream and epazote. Bring to a boil. Simmer for four to five minutes. Season with salt and pepper, and set aside. In a small bowl, add eggs and egg yolks. Beat with a whisk until well blended. Add the cream and mushroom mixture. Mix until well blended. Correct seasoning.

Set four medium-size ramekins in a bain-marie. Spray each ramekin with nonstick coating. Divide mixture among the ramekins. Add water to the bain-marie and bake at 375 degrees for 30 to 40 minutes. If serving immediately, unmold onto a warm plate and drizzle with cilantro pesto. To hold for later serving, cover well with plastic wrap and refrigerate. Remove plastic wrap and reheat in bain-marie or in a microwave at low to medium power. Then unmold, drizzle with the pesto, and serve.

Here’s another motivating reason to start exercising: Aside from weight loss, working out can help prevent diabetes, cancer and a number of other diseases. Luckily, it doesn’t take a lot of time or a gym membership to get moving. Las Fabulosas rounds up the best -- and easiest -- exercises anyone can do, and the diseases they may help ward off.

Walk to Prevent Heart Disease

An inactive lifestyle is a leading cause of heart disease. The reality is that Hispanic women are likely to develop heart disease 10 years earlier than non-Hispanic women. Along with a healthy, balanced dieta, exercise is your number one way to strengthen the heart, lower blood pressure and reduce cholesterol.

According to a Harvard study, being active for 2.5 hours a week can lower your risk of developing heart disease by 30 percent. Forget the leisurely stroll, and push toward a moderate intensity walk (3 to 4 mph) in which you keep your arms swinging bent at 90 degrees and experience heavier breathing than normal. For proper walking, keep your back and shoulders straight, take equal length steps and wear supportive shoes.

“Busy moms can push their little ones in the stroller for a walk jog,” says Pamela Peeke, M.D., American College of Sports Medicine spokeswoman for Exercise is Medicine. “Or put on a pedometer and aim for 10,000 steps running after the kids.”

Dance to Prevent Cancer

Breast cancer is the most commonly diagnosed cancer in Latinas. Again, regularly exercising 2.5 hours per week, according to the Center for Disease Control and Prevention, may lower the risk of getting breast cancer by up to 40 percent, and can lower the risk of recurring cancer. It is believed that vigorous fitness helps to regulate hormones, lowering the level of estrogen in the body.

The key here is higher intensity activity, all cardio is great, says Dr. Peeke. Don’t like the gym? Don’t worry. Anything that raises your heart rate and causes you to break a sweat counts. Grab a partner for a dance class, or pop in a Salsa dance DVD.

Bike to Prevent Diabetes

Type 2 diabetes, with which the body does not properly use insulin, affects about one in 10 Latinos. This disease may be caused by obesity, but even a small weight loss can reduce the risk for a diagnosis. A study from the journal Medicine & Science in Sports & Exercise showed that a reduced activity level increased levels of blood glucose after eating.

A healthy diet along with leading an active lifestyle can help to manage glucose levels. The Diabetes Prevent Program suggests 30 minutes of physical activity, five days per week. Riding a bicicleta is an easy and fun way to fit exercise into your schedule. If possible, ride to and from work instead of driving. Or, take your bike to run your errands instead of your car.

Stretch to Prevent Osteoporosis

Osteoporosis, a disease of the bones, occurs when you lose too much bone, make too little bone, or a combination of the two. To keep bones healthy and strong, include enough calcium in your diet as well as a variety of exercises. The National Osteoporosis Foundation recommends two types of exercises for building and maintaining bone density: weight-bearing and muscle-strengthening.

Weight-bearing exercises include activities, such as stair climbing, hiking and jumping rope, in which your lower body supports your weight. Skip the elevator and take the stairs, or just run your stairs in your house. On the weekends, bring the family for a healthy hike.

Muscle-strengthening exercises include activities, such as weights, yoga and water exercises, which force you to move a weight or involve resistance. Invest in a set of free weights or a yoga mat to exercise at home. “Using high intensity interval training is optimal,” says Dr. Peeke. If you have a little one, consider a swim class so the both of you can get the healthy exercise your body needs. Any activities in the water make your muscles work harder.