University of Illinois Extension


These recipes are traditional recipes with a lighter look or new recipes to tempt your taste buds. By Hispanic, we mean all areas that may be eating Latin food, including the Caribbean, Mexico, Spain, and South America. You may see some cooking styles mixed with new ingredients, or traditional ingredients used a new way. We hope you enjoy these as much as we have!

Approximate cooking times are included in each recipe, along with an approximate nutritional analysis for calories, protein, carbohydrate, fat, saturated fat, fiber, sodium, and cholesterol. Exchanges have been calculated based on the exchange list of the American Diabetes Association and the American Dietetic Association. For those using the carbohydrate counting method of meal planning carbohydrate units are also provided. For information about exchanges or carbohydrate counting refer to Your Guide to Diet and Diabetes.

It must be emphasized that the nutritional analysis, exchanges, and carbohydrate units are all based on the serving size included on the recipe. Larger servings will have more calories, more exchanges, and more carbohydrate units. An understanding of how calories and blood sugar are related can also be found at the Your Guide to Diet and Diabetes website.

Many of the recipes contain sugar substitutes. To learn more about sugar substitutes refer to What are artificial or non-nutritive sweeteners?; and to learn more about sugar substitutes and baking visit Can you cook and bake with artificial sweeteners?.

We hope you enjoy these recipes, and invite you to share your favorite recipes with us either through your Extension unit office or sending them to us at Please remember we can't return recipes and can't promise we will post them to the website.

Karen Chapman-Novakofski, RD, LDN, PhD
Professor, Nutrition and Extension Specialist