Having grown up in the Dominican Republic, Dominican food will always be one of my favorite comfort foods. One of the most popular dishes is lovingly referred to as ‘la bandera dominicana’ or ‘the Dominican Flag’. It is made up of traditional bean stew (habichuelas guisadas), white rice, meat (usually stewed chicken, beef, pork or goat), fried plantains and a simple salad of iceberg lettuce.
A typical plate of “La Bandera Dominicana”
A first look at a plate of ‘la bandera dominicana’ it might not exactly strike you as a healthy meal option. The good news is that there isn’t anything unhealthy about it and a little tinkering with the portions, and a few quick ingredient changes can make this a healthy option without taking away any of the flavor.
Here’s a look at the individual components and how to make them healthier.
The salad
Switch out the iceberg lettuce for some vitamin packed dark leafy greens such as arugula, spinach or romaine, add a little tomato, carrot and heart-healthy avocado, drizzled with olive oil and sea salt.
This is usually the smallest part of the dish; instead have the salad be the focal point of the dish – at least 50% of your plate.
White rice
Despite it’s bad reputation, white rice is actually a perfectly healthy food and doesn’t need to be switched for a darker variety.
But soaking your rice overnight will help neutralize some of the phytic acid which makes it difficult to digest and that will make it easier for your body to absorb the vitamins and minerals it offers. Simply cover the rice in water overnight, discard the soaking water and rinse before cooking, as a result you’ll probably need about half a cup less water during cooking.
Make the rice the smallest portion on your plate.
Kidney beans
These little red beans are high in iron and manganese, which can help increase your energy levels. The beans are typically stewed in chicken stock with tomato paste, olive oil and herbs. Using home made bone broth instead of canned chicken broth will increase the vitamin and mineral count and add collagen – a super food – that helps keep you young and supple!
Fried sweet plantains
Probably one of my favorite starchy vegetables, sweet plantains are filled with vitamins A, C and potassium.
However, as they are typically fried in canola or vegetable oil, they can be made much healthier by frying in coconut oil or even baking them in the oven without oil.
The meat
Whether stewed in tomato sauce or grilled, the protein will help keep you fuller longer and prevent a spike in blood sugar. Choosing chicken or fish will help keep the dish a little leaner.
Stick with grass-fed, pasture raised and organic whenever possible to avoid any antibiotics or growth hormones. In SantoDomingo Carnes & Co. is a great source for meat.
Jacqueline Banks, who grew up in Casa de Campo, is a certified holistic health counselor and busy mother.
Her focus is on helping other busy moms in all stages of motherhood keep themselves and families healthy and happy. She uses natural and organic solutions to solve individual health problems and promote clean living.
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