Learn to make a delicious and healthy Mexican-inspired vegetable quesadilla Wednesday, June 2, 2010, during Market on the Mall. Central Valley Health Network (CVHN) will conduct a healthy cooking food demonstration at 12:00 p.m. and distribute samples.

“CVHN recognizes the importance of healthy eating and wants to teach our community ways of making the timeless classics with a nutritious twist,” says Jensen Vang, Market on the Mall Manager. “The best part about the food demonstration is that it will feature fresh vegetables that can be purchased at our Market on the Mall.”

The food demonstration will also include tips for healthier cooking. “Unfortunately, there is a high rate of diabetes among the Latino community,” says Norma Veil, CVHN Latino Campaign Coordinator. “We’d like to do our part in teaching the community small ways they can make a big impact on their health.”

According to studies conducted by University of California, Los Angeles, 11% of adult California Latinos have been diagnosed with diabetes and 67% of those with diabetes have type 2 diabetes.

Here are a few simple tips to healthier cooking and eating:

• Instead of lard and butter, try cooking with canola oil or olive oil instead. Unsaturated oils are better then the unhealthy fats lard and butter consist of.
• Always have corn tortillas on hand! They are filled with vitamins and are delicious.
• Incorporate some fish into your diet. Salmon, tuna, or tilapia is filled with essential omega-3s and protein.
• Spice things up! Herbs and spices are great for making dull food delicious and are great for your health. Spices are filled capsaicin, a compound that boosts immunity, is a pain reliever, and a decongestant. The spicier… the better!
• Limit your red meats to once a week.