What does Vitamin D do? Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses.
How much do I need? The recommended amount of Vitamin D for adults 71 and older is 20 mcg (800 IU) daily. For all others, the amount is 15 mcg (600 IU). Vitamin D is available in dietary supplements. The two forms of vitamin D in supplements are D2 and D3. Both forms increase vitamin D in the blood, but D3 might raise it higher and for longer than D2. Because vitamin D is fat-soluble, it is best absorbed when taken with a meal or snack that includes some fat.
What are some good plant food sources of Vitamin D? There are very few food sources. The body makes Vitamin D when bare skin is exposed to the sun.
Are supplements recommended? Almost one out of four people have vitamin D blood levels that are too low or inadequate for bone and overall health. In children, vitamin D deficiency causes rickets, a disease in which the bones become soft, weak, deformed, and painful. In teens and adults, vitamin D deficiency causes osteomalacia, a disorder that causes bone pain and muscle weakness. Many people of all ages need Vitamin D supplements.
What does selenium do? Selenium is needed to fight infections and for reproductive function.
How much do I need? Adults need 55 micrograms daily. In pregnancy and lactation, 60 micrograms are recommended.
What are some good plant food sources of selenium? Brazil Nuts, Brown Rice, Sunflower Seeds, Baked Beans, Mushrooms, Oatmeal, Spinach, Lentils, Cashews, and Bananas are some good sources of selenium.
Are supplements recommended? Selenium deficiencies are rare in the United States, and too much selenium can be toxic, so supplements are not recommended. However, people suffering from HIV, Chron's disease, and hypothyroidism should consult their health care provider because these conditions can make it hard to absorb selenium.
The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes. Brown rice can help prevent or improve several health conditions, including diabetes and heart disease.
Combining foods rich in Vitamin C, like apricots, tomatoes, and lemon juice, with iron-rich foods such as lentils, can improve the absorption of non-heme iron.
Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses.
Phosphorous is needed for strong and healthy bones and teeth. It helps manage storage and use of energy, filters out waste in the kidneys, and grows, maintains, and repairs tissue and cells.
GREEN BEANS, EGGPLANT, KALE, WATERCRESS, STRAWBERRIES, and POTATOES WITH SKIN are a few plant food sources of iodine, also called iodide, a mineral naturally found in the earth’s soil and ocean waters. It’s important to get enough iodine in the diet. People with access to iodized salt, seafood, and certain vegetables are able to get…
Manganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones.
Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.
What does thiamin do? This vitamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. Thiamin (or thiamine) is one of the water-soluble B vitamins. It is also known as vitamin B1. Thiamin is naturally present in some foods, added to some food products, and available as…
What does riboflavin do? B complex vitamins are necessary for a healthy liver, skin, hair, eyes, and nervous system. Riboflavin (B2) in particular has these benefits: How much do I need? The average recommended daily amount for adults is 1.3 milligrams. All B vitamins are water soluble, meaning the body does not store them, so…
PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, and WHITE POTATOES are good plant food sources of Vitamin B3 (niacin), a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient — meaning that you must obtain it from food, as your body cannot produce it…
What does biotin do? Vitamin B7, or biotin, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein and helps maintain a healthy nervous system, nails, hair and skin. How much do I need?There is no established Recommended Dietary Allowance (RDA) for biotin due to a lack of sufficient evidence, but the…
Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs. On average, people should get 45 to 65% of their daily calories from carbohydrates, based on a 2,000-calorie diet. There are three main types of carbohydrates: sugars, starches, and fiber. Source: MedlinePlus
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are the amount of energy released when your body digests and absorbs food.
What does pyridoxine do? Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements. How much do I need? The current recommended…
Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.
Vitamin A (retinol, retinoic acid) is important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties.
Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which leads to fatigue. Iron is also part of myoglobin, a protein that carries and stores…
Mango, avocado, almonds, asparagus, peanuts, pumpkin, wheat germ oil, and sunflower seeds are rich in Vitamin E. Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries. Antioxidant vitamins, including vitamin E, came to public attention in the…
Vitamin B12 is the only vitamin that cannot be sourced from a whole-food plant-based diet. If you are following or considering a vegan or vegetarian eating plan, I sincerely recommend that you read the article at this link on the importance of vitamin B12. Vitamin B12: Your Key Facts (The Vegan Society) Most people in developed…
Needed for absorption of carbs, proteins, and fats. Adequate Intake 20-35 micrograms daily. Some food sources: bran, broccoli, green beans, apples, bananas, coffee, and brewer’s yeast.
Zinc aids growth, DNA synthesis, and immune function. Zinc is an essential nutrient, meaning that your body can’t produce or store it. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms. Beans, seeds, and nuts are rich in zinc. Plant-based food souruces of zinc…
Proteins are a macronutrient that the cells in the body use for structure. Proteins are made from smaller monomers called amino acids. There are twenty amino acids that make up all the kinds of protein your body needs. Your body can make some of the amino acids you need, but there are nine that you must consume…
Some plant-based food sources of folate are asparagus, avocado, banana, beans, beets, broccoli, Brussels sprouts, citrus fruits, lentils, lettuce, nuts and seeds, papaya, peas, spinach, and wheat germ. Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid…
Broccoli, cabbage, potatoes, mushrooms, nuts, beans, peas, and lentils are rich in Vitamin B5. Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert food into energy. B vitamins are also needed for healthy skin, hair, and eyes; proper functioning of the nervous system and liver; healthy digestive tract; making red…
Leafy green vegetables are among the plant foods rich in Vitamin K. Vitamin K helps make proteins needed for blood clotting and building bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue. Vitamin K is found throughout the body…
Some plant food sources of copper are whole grains, beans, yeast, dark leafy greens, dried fruits, black pepper, almonds, potatoes, cocoa, cashews. Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. Most…
Beet greens, lima beans, bake potato and yams are rich in potassium. Potassium is an essential mineral that is needed in the body for electrolyte and water balance, in addition to the daily functioning of cells. Certain types of cooking, such as boiling, can destroy the potassium in some foods so it is often better to…
Calcium is needed to build and maintain strong bones.es. The heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, protects against cancer, diabetes and high blood pressure.
What does phosphorous do? Phosphorous is needed for strong and healthy bones and teeth. It helps manage storage and use of energy, filters out waste in the kidneys, and grows, maintains, and repairs tissue and cells.
How much do I need? The amount of phosphorus you need in your diet depends on your age. Adults need less phosphorus than children between the ages of 9 and 18, but more than children under age 8. Most people can get the necessary amount of phosphorus through the foods they eat. The recommended dietary allowance (RDA):
adults (ages 19 years and older): 700 mg
children (ages 9 to 18 years): 1,250 mg
children (ages 4 to 8 years): 500 mg
children (ages 1 to 3 years): 460 mg
infants (ages 7 to 12 months): 275 mg
infants (ages 0 to 6 months): 100 mg
What are some good plant food sources of phosphorous?LENTILS, CASHEWS, WHOLEGRAINS, and POTATOES, are plant food sources of phosphhorous. However, phosphorus in nuts, seeds, grains, and beans is bound to phytate, making it harder to absorb. In addition, calcium can also bind and prevent phosphorus absorption. Soaking, sprouting, and fermentation can be used to reduce the phytic acid content of foods. For more information about phytic acid, click here.
Are supplements recommended? A balanced diet that contains enough calcium and protein will likely have enough phosphorus because many foods that are high in calcium are also high in phosphorous.
The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes. Brown rice can help prevent or improve several health conditions, including diabetes and heart disease.
Combining foods rich in Vitamin C, like apricots, tomatoes, and lemon juice, with iron-rich foods such as lentils, can improve the absorption of non-heme iron.
What does iodine do? Iodine plays a vital role in thyroid health. Iodine intake during pregnancy is linked to brain development in the fetus. Some symptoms of low iodine are goiter, painful thyroid gland, breathing difficulties, difficulty swallowing, fatigue, extreme feelings of coldness, hair loss, depression, brain fog, or unintentional weight gain. Consult a medical professional if you have any of these symptoms.
How much do I need? The National Institutes ofHealth (NIH) recommends the following daily intake based on age to avoid iodine deficiency:
Are supplements recommended? Because of the risk of serious side effects from too much iodine, you should not use iodine supplements without medical supervision. Possible side effects from too much iodine include nausea or vomiting, diarrhea, fever, burning sensations in the throat and mouth, or stomach pain. In severe cases, iodine toxicity may lead to coma. Young children and the elderly are more prone to iodine side effects. Total iodine intake shouldn’t exceed 2 mg per day.
What are some good plant food sources of iodine?GREEN BEANS, EGGPLANT, KALE, WATERCRESS, STRAWBERRIES, and POTATOES WITH SKIN are a few plant food sources of iodine, also called iodide, a mineral naturally found in the earth’s soil and ocean waters. It’s important to get enough iodine in the diet. People with access to iodized salt, seafood, and certain vegetables are able to get enough iodine from their diet.
Eggplant is a high-fiber, low-calorie food that reduces the risk of heart disease and helps with blood sugar control and weight loss. Eggplant Strips Recipe Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because…
Eggplant fries can also be baked without oil. Preheat oven to 400º and bake until they are golden brown. I like to dip these in my favorite salad dressing. They are a delicious side or a healthy snack.
What does magnesium do? Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function. One of its main roles is to act as a cofactor in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body, including:
Energy creation: converting food into energy
Protein formation: creating new proteins from amino acids
Gene maintenance: helping create and repair DNA and RNA
Muscle movements: aiding in muscle contraction and relaxation
Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system
How much do I need?
AGE
MALE
FEMALE
PREGNANCY
LACTATION
Birth to 6 months
30 mg*
30 mg*
7 to 12 months
75 mg*
75 mg*
1 to 3 years
80 mg
80 mg
4 to 8 years
130 mg
130 mg
9 to 13 years
240 mg
240 mg
14 to 18 years
410 mg
360 mg
400 mg
360 mg
19 to 30 years
400 mg
310 mg
350 mg
310 mg
31 to 50 years
420 mg
320 mg
360 mg
320 mg
51+ years
420 mg
320 mg
What are some good plant food sources of magnesium?PUMPKIN SEEDS, CHIA SEEDS, SPINACH, ALMONDS,andCASHEWSare rich in magnesium. Eating a variety of magnesium-rich foods will likely provide enough of this nutrient. Some magnesium-rich plant foods are:
Pumpkin seeds: 37% of the DV per ounce (28 grams)
Chia seeds: 26% of the DV per ounce (28 grams)
Spinach, boiled: 19% of the DV per 1/2 cup (90 grams)
Almonds: 19% of the DV per ounce (28 grams)
Cashews: 18% of the DV per ounce (28 grams)
Black beans, cooked: 14% of the DV per 1/2 cup (86 grams)
Edamame, cooked: 12% of the DV per 1/2 cup (78 grams)
Peanut butter: 12% of the DV per 2 tablespoons (32 grams)
Brown rice, cooked: 10% of the DV per 1/2 cup (100 grams)
Avocado: 5% of the DV per 1/2 cup (75 grams)
Are supplements recommended? Approximately 50% of U.S. adults get less than the recommended daily amount of magnesium, Magnesium supplements may be especially beneficial for older adults and those with a deficiency in this nutrient. There are several types of magnesium supplements. Here is a guide to the different types to help choose the most effective magnesium supplement. Consult a healthcare professional to find the best form and dosage for your specific needs.
For Sleep/Anxiety: Magnesium Glycinate or Taurate.
For Constipation: Magnesium Citrate or Oxide (use oxide cautiously).
For Brain Health: Magnesium L-Threonate.
For Energy/Pain: Magnesium Malate.
For General Deficiency: Magnesium Citrate, Glycinate, or Malate.
The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes. Brown rice can help prevent or improve several health conditions, including diabetes and heart disease.
Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…
Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.
Chia is a healthful and effective thickening agent. Use 1 cup of your favorite fruit and adjust the sweetener to your taste for tasty jam of any flavor.
Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…
Avocados have become very popular in the last fifty years, but I still consider them relative newcomers to the United States. Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.
What does manganese do? Manganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones.
How much do I need? Adult males need 2.3 mg; adult females, 1.8 mg
What are some good plant food sources of manganese? Hazelnuts, Pecans, BrownRice, Chickpeas, Spinach, RawPineapple, Soybeans, Oatmeal, andWholeWheatBread are good plant food sources of manganese.
plant food Source
mG of manganese
%DV
1 oz dry roasted hazelnuts
1.6
70
1 oz dry roasted pecans
1.1
48
1.2 cup cooked brown rice
1.1
48
1/2 cup cooked chickpeas
0.9
39
1/2 cup boiled spinach
0.8
35
1/2 cup raw pineapple chunks
0.8
35
1/2 cup boiled soybeans
0.7
30
1 slice whole-wheat bread
0.7
30
1/2 cup cooked oatmeal
0.7
30
Are supplements recommended? Manganese supplements are generally not needed for most people because a balanced diet rich in whole grains, nuts, leafy greens, and legumes usually provides sufficient amounts. Severe PMS, osteopenia, or type 2 diabetes can cause a deficiency. However, manganesesupplementscanbetoxic. Anyone who is at risk of deficiency should consult a healthcare provider before taking them.
What time of day is better for taking supplements? For many, there are no hard and fast rules, but for a few the time of day makes a difference. Most are best absorbed with a meal, but there are some exceptions.
SUPPLEMENT
RECOMMENDED DAILY AMOUNT*
BEST TIME TO TAKE IT
Vitamin B 12
2.4 mcg
in the morning on an empty stomach
Vitamin C
40 mg
30 minutes before or 2 hours after a meal
Vitamin D
10 mcg
meal or snack time with food that contains fat
Magnesium
350 mg
30 minutes before going to sleep
Zinc
15-30 mg
1 hour before or 2 hours after a meal
SUPPLEMENT
DISCUSSION
Vitamin B 12
Vitamin B12 was discovered as a result of studies related to pernicious anemia, an autoimmune disorder in which the blood has a lower than normal number of red blood cells. The ability to absorb the vitamin declines with age, especially in people over 60 years old. The diets of vegetarians and vegans may not provide sufficient B12 unless a dietary supplement is consumed. Symptoms of vitamin B12 deficiency may include limb neuropathy, tiredness, weakness, lightheadedness, headache, breathlessness, loss of appetite, pins and needles sensations, changes in mobility, severe joint pain, muscle weakness, memory problems, decreased level of consciousness, brain fog, and others. These symptoms have been observed in individuals with B12 levels only slightly lower than normal.
Vitamin C
Vitamin D
Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses. The two forms of vitamin D in supplements are D2 and D3. Both forms increase vitamin D in the blood, but D3 might raise it higher and for longer than D2. Because vitamin D is fat-soluble, it is best absorbed when taken with a meal or snack that includes some fat.
Magnesium
For sleep: Take magnesium supplements 30 minutes before bed to help you relax and sleep better. Magnesium can help regulate your sleep-wake cycle and reduce muscle tension. Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function.
Zinc
Zinc aids growth, DNA synthesis, and immune function. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms. Beans, seeds, and nuts are rich in zinc.
Avocados have become very popular in the last fifty years, but I still consider them relative newcomers to the United States. Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.
Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.
In Mexico, camote vendors (camoteros) with sweet potatoes cycle through the neighborhoods announcing their arrival with a characteristic whistle. The neighbors come out to buy chunks of sweet potato steamed in piloncillo and served with a generous sprinkling of cinnamon and sweetened condensed milk. If you don’t have a camotero in your neighborhood, you can make them at home.
PREP 15 min / OVEN 425° F/ ROAST 30 min
INGREDIENTS
3 SWEET POTATOES, unpeeled and cut into large chunks
1 PILONCILLO cone
1 CINNAMON stick
3 whole CLOVES
1 strip ORANGE PEEL
2 cups WATER
Pinch of SALT
INSTRUCTIONS
Combine all ingredients in a generous-sized pot
Cover and simmer over low heat for 45 minutes until tender
Uncover and continue cooking until syrup is thick and glossy
Homemade pita bread to accompany hummus or most anything you want.
PREP 20 min + 2.5 hrs to rise / HOT SKILLET / COOK 1-2 min per side / MAKES 10
INGREDIENTS
2 1/2 c FLOUR
1 tsp SALT
1 Tbsp SUGAR
1 Tbsp YEAST
1 c LUKEWARM WATER (110º F)
1 Tbsp OLIVE OIL
INSTRUCTIONS
Whisk the FLOUR, SALT, YEAST and SUGAR together.
Add WARM WATER and OLIVE OIL a little at a time until it forms a sticky dough.
Knead the dough with a small amount of flour for about 8 minutes and shape into a ball.
Place the dough in an oiled bowl, cover and let rise for 2 hours.
Roll out the dough and divide into ten equal pieces. Roll out each piece, covering with a tea towel as you make each one. When all are rolled out, let rise for 30 minutes.
Place the rounds on a very hot skillet for about 20 seconds, flip and continue cooking. Flip again to finish cooking the first side.
Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber. Sweet potato health benefits include antioxidant, anti-inflammatory and liver-protecting activity, cardiovascular protection, anticancer properties and improvement in neurological and memory capacity, metabolic disorders, and intestinal barrier function.
The sweet potato is a dicotyledonous plant in the morning glory family, They come in a variety of sizes and colors, including orange, white, and purple. They can be baked, boiled, or roasted.
It’s always good to have a few cans of tomato sauce and tomato paste on hand, but if I have the time and the fresh ingredients available, a slow-simmering homemade sauce is fun to make.
PREP 15 min / MEDIUM HEAT / COOK 20 min / SERVES 4
INGREDIENTS
1-2 fresh ripe TOMATOES
1/2 c ONION, finely chopped
2 cloves GARLIC, crushed
1 tsp SUGAR
3 stems fresh BASIL
Dash RED WINE VINEGAR
SALT and PEPPER to taste
INSTRUCTIONS
Drop TOMATOES into a pan of boiling water for about 1 minute until the skins split. Lift out and peel, then chop roughly.
Saute ONION on medium-low heat about 5 minutes until translucent but not brown. Add GARLIC and cook 2 more minutes.
Add peeled TOMATOES breaking them up with a wooden spoon, then add 1 tsp SUGAR, dash of RED-WINE VINEGAR, and BASIL STEMS (save the leaves). Season lightly with SALT and ground BLACK PEPPER.
Bring to a simmer, then turn down the heat and simmer 45 minutes, stirring occasionally.
Test the seasoning, add the roughly-torn BASIL LEAVES before serving.
Fava beans are rich in iron, phosphorous, magnesium, and manganese. One serving packs 106% of the daily requirement of folates, important for preventing birth defects.
Fava beans, sometimes called horse beans or broad beans (español: habas) come from a species of flowering plant in the Fabaceae pea and bean family. It is widely cultivated as a crop for human consumption. Eating these beans regularly may have benefits for symptoms of Parkinson’s disease, help prevent birth defects, boost immunity, aid weight loss and lower cholesterol levels and blood pressure. Recipe for Mexican Sopa de Habas
Tacos, tacos dorados, flautas, enchiladas, quesadillas, chilaquiles, enfrijoladas, entomatadas, gorditas…all start with the humble corn tortilla.
If you put food in a tortilla, it’s a taco. If you put it in hot oil, it’s a tacodorado. Oh, but if you roll it up before you put it in the oil, it’s a flauta. And if you douse it with guajillochile, it’s an enchilada. Now, if you put cheese in it, it’s a quesadilla. And if you put the salsa and the cheese on the outside, it magically turns into a Swiss enchilada. And when you tear that tortilla into bits, submerge it in oil and then add cheese and chile, it is transformed into chilaquiles. However, if you put it in the frying pan and bathe it in beans, you have enfrijoladas. But if instead of beans you use tomato sauce, you have made them into entomatadas. Gorditas (literally “little fatties”) are fat tortillas filled with meat, beans, or whatever the heck you want.
Fruit & Stuff 
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