Mexican foods are an excellent choice for people who have specific dietary needs.   They're ideal for vegetarians and vegans, as they provide a healthy source of protein from beans and rice; vegetarians can also add a variety of cheeses to their Mexican dishes. People who prescribe to a low-carb diet will find a variety of recipes that include beef, chicken, pork or fish, along with fresh vegetables. Lowfat? Look for recipes that call for lean meats, beans, or rice, along with fresh vegetables or even fruits. And what about your kids, who consistently refuse the pile of steamed vegetables on their plate? Wrap some grilled meats and vegetables inside an enchilada and the dialogue at the table will turn from complaints to requests for seconds.

Just a few decades ago, a meal of Mexican food in the United States usually meant a big plate of tacos. They were quick and easy to prepare, and easily customized to appeal to the specific tastes and preferences of every family member. Though popular, this Americanized version of Mexican food was hardly a true reflection of real Mexican cuisine. Today, thankfully, we've broadened our perspectives to include more authentic dishes...although, truth be told, we still enjoy those tacos.

As you begin to explore Mexican cooking, you'll soon discover that this cuisine, like that of most countries, offers tremendous regional diversity in ingredients and flavors:

Central: Central Mexican cuisine features a variety of herbs, spices and chilies, blending the flavors of native Indian dishes with other recipes that show strong Spanish influences.

Coastal: Fish and seafood are primary ingredients in dishes from the coastal region, which also incorporate European and tropical influences. Regional ingredients such as native herbs, tomatoes, olives and plantains are often featured.

Northern : Northern Mexican cuisine is bold and smoky, combining a variety of grilled meats, poultry and fish with other fire-roasted ingredients.

Southern: Foods from the Southern region of Mexico are full-flavored native Indian dishes that combine dried peppers with complementary sweeter spices, such as cinnamon and cloves.

Western: Enchiladas, tacos, fried pork, red sauces, salsas and chilies comprise the traditional cuisine of Western Mexico. Oh, and another regional favorite? Tequila!

Yucatan: Originally inhabited by the Mayans, traditional Yucatan cooking still exhibits a strong Mayan influence. Popular ingredients include cinnamon, cilantro, cloves and achioate (annatto seed), which is commonly used to make achiote paste, used in moles, tamales, stews, rice dishes, meats and seafood. Foods from the Yucatan often demonstrate exotic tropical influences and offer a wide range of flavors and textures.

The herbs and spices used in authentic Mexican cooking are quite distinctive, but fortunately most are readily available today. Experiment with small amounts and use seasonings to enhance dishes rather than overwhelm them. Here are a few recipes to get you started. Adapt each dish you cook to suit your own culinary tastes, and in time you will be creating your own Mexican cuisine! For 64 other Mexican-inspired recipes go to the Mexican collection in our recipe section.

Mexican Pan-Bread

1 onion, chopped (or 1/4 cup onion flakes)
1 clove garlic, minced (or 3/4 teaspoon garlic flakes)
1 tablespoon oil
1/2 cup dried kidney beans, cooked
3/4 cup bean liquid (reserved from cooking the beans)
1 egg, beaten
1 cup cornmeal
1 tablespoon chili powder
1/2 teaspoon cumin, ground
1/2 teaspoon salt
1/3 cup grated cheese

Preheat oven to 350 ° F. In a heavy-bottom skillet, sauté onion and garlic in oil. In a medium-sized mixing bowl, mix together all the remaining ingredients except for the cheese. Pour this mixture into the skillet and stir to mix well. Sprinkle grated cheese on top and bake in preheated oven for about 10 minutes. Makes 4 servings.

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