Healthy swaps for traditional Puerto Rican ingredients that keep the authentic sabor intact! 🌿

Base Ingredients:

• White rice → Brown rice, quinoa, or cauliflower rice (for more fiber and nutrients)

  I prefer to stick with white rice 🍚 but with a healthier option like :

  ✅ Basmati Rice – Has a lower glycemic index (GI) than regular white rice, meaning it won’t spike blood sugar as quickly.
  ✅ Jasmine Rice (Whole Grain or Parboiled) – Slightly more fiber than standard white rice, but still soft and fragrant.

• bone broth→ Cook your rice in bone broth for a boost of collagen—great for your skin, joints, and gut! (7-10g protein - sometimes more, depending on the brand or how long it's simmered) - You can thank me later—your taste buds and muscles will be grateful! 😏💯

Seasonings & Spices:

• Store-bought Sazón → Homemade Sazón (use turmeric, paprika, garlic powder, cumin, and coriander to avoid artificial additives)

• Adobo seasoning → Homemade Adobo (use garlic powder, onion powder, oregano, cumin, and a pinch of sea salt to avoid preservatives)

• Table salt → Himalayan pink salt or sea salt (for added minerals and less processing)

Aromatics & Vegetables:

• Canned tomato sauce → Fresh blended tomatoes (to reduce added sugars and preservatives)

• Store-bought sofrito → Homemade sofrito with fresh herbs and veggies (for better nutrients and no additives)

Protein & Extras:

• Pork or bacon → Turkey bacon or plant-based alternatives (for less saturated fat)

• Spanish olives & capers → Reduced-sodium versions (to control sodium intake)

Cooking Oils & Fats:

• Vegetable oil → Avocado oil or extra virgin olive oil (for healthier fats and anti-inflammatory benefits)

• Annatto oil → Turmeric-infused olive oil (for color without processed seed oils)

This way, you can enjoy Puerto Rican flavors in a nutrient-dense and heart-healthy way!