Spanish-inspired cooking offers plenty of ways to use vegetables, legumes, fish and olive oil in everyday meals. The balance of the whole meal matters more than whether an ingredient is described as traditional or gourmet.
Start with vegetables and legumes
Use tomatoes, peppers and greens in salads, serve vegetables alongside rice dishes, and include chickpeas in hummus or a simple stew.
Choose fats thoughtfully
Canada's Food Guide recommends choosing foods with healthy fats in place of saturated fats. Olive oil is one option for dressings and cooking; nuts and fatty fish are other choices.
Read labels on prepared foods
Check salt, ingredients, portion size and allergens on conservas, cheeses and cured meats. Serving a small amount of ham or chorizo for flavour is different from making it the entire meal.
Try a practical menu
Combine a vegetable dish, chickpea hummus and a small seafood tapa, with bread or rice according to the meal you are planning. Use recipes as starting points and adjust the portions to your needs.
Reference: Canada's healthy eating recommendations.
Related guides and recipes
Explore current options: Spanish Pantry.