Tex-Mex Made Healthy ~ Cookbook Review @AmDiabetesAssn @SMGurusNetwork #SPRING19

Tex-Mex Made Healthy Cookbook Review

Having lived in Texas for a few years I came to love the delicious flavors of Tex-Mex cooking. Unfortunately it isn’t the healthiest, thanks to the Tex-Mex Made Healthy Cookbook I can enjoy my favorite foods. Read below my review for the Q&A with author Kelley Cleary Coffeen, PHD.

Tex-Mex Made Healthy ~ Cookbook Review

Tex-Mex Made Healthy ~ Cookbook Review

Tex-Mex Made Healthy ~ Cookbook Review

One of my favorite things about living in Texas was definitely the delicious Tex-Mex cooking I was able to indulge in. Now that I am back in Massachusetts I miss the many dishes I learned to love. After my bariatric surgery I have to follow a low carb, low glycemic diet. My mother also follows this type of diet because of her diabetes. Just like me my mom loves tacos, enchiladas and of course rellenos. It was because of her that I initially looked into this book.

When I received Tex-Mex Diabetes Cooking I couldn’t wait to take a look at the recipes it included. When I opened it up the first thing I noticed was how well this book is set up. It starts off with a chapter on Tex-Mex Flavor Essentials. This is super helpful for anyone who is either getting started with Tex-Mex cooking or just wants to know all there is about the basic ingredients used in this type of cuisine. From the types of fresh chilies to the kitchen techniques you’ll need, everything can be found in this chapter.

I really liked the huge amount of recipes available in this book. Whether you want aguas frescas, appetizers, main dishes, or desserts, you’ll be able to find it in this cookbook. Tex-Mex Diabetes Cooking also has several mouthwatering pictures. However I would have loved to have more pictures. That is the only thing that I would change about this book.

When it comes to the recipes themselves, they are easy to follow and have ingredients that are easy to find. All of the recipes I have tried from this book have come out absolutely delicious and exactly as I expected. If you are looking for a great Tex-Mex cookbook filled techniques and ingredients that help cut the calorie count, fat content, and carbs this is the book for you.

Tex-Mex Diabetes Cooking is available on Amazon and the Diabetes Association Shop.

Product Description

Bold and hearty, the flavors of the Southwest are a rich mixture of cultures, history, and unique regional ingredients. When prepared with traditional ingredients, the cuisine is a heady blend of aromas and spices that is delicious, fulfilling, and—surprisingly—healthy!

In Tex-Mex Diabetes Cooking, cookbook author and Southwestern cuisine expert, Kelley Coffeen, takes you on a tour of the region with more than 140 recipes that focus on fresh local vegetables, fruits, beans, cheeses rich in protein, lean meats, fish, and poultry—all with calorie, carb, and fat levels dialed in for those looking to lose weight or manage their diabetes. This is not a diet book, but a classic collection of beloved and soon-to-be favorite Southwestern and Mexican dishes prepared in easy, delicious, healthy recipes.

Inside you’ll find traditional classics such as:


  • Smoked Cheddar Cheese and Green Chile Tamales
  • Pork and Pepper Burritos
  • Stacked Saucy Enchiladas with Fresh Greens
  • Seared Sirloin Tacos with Guacamole
  • Roasted Pineapple Salsa
  • Whole-Wheat Hot Cakes with Cajeta and Coconut
  • Green Chile Corn Chowder
  • Chopped Mexican Salad with Lime
  • And much more!Who can resist enjoying more of their favorite food (Mexican dishes rank alongside Italian and Chinese cuisine as All-American favorites) while doing their body a favor at the same time? It’s a winning menu for young and old alike—healthy and nutritious, without losing the authenticity and flavor of its cultural origins. Kelley Coffeen knows from a lifetime of experience, living and cooking in various regions across the Southwest, that Tex-Mex fare is easy and fun to prepare at home, and a crowd-pleaser on the table. With this in mind, she created Tex-Mex Diabetes Cooking as the go-to book for home cooks looking for easy, diabetes-friendly, satisfying, and healthy Southwestern dishes to feed their family.

Tex-Mex Made Healthy ~ Cookbook Review

Tex-Mex Diabetes Cooking by Kelley Cleary Coffeen

SHORT BIO: Kelley Cleary Coffeen, PhD, is a food consultant, blogger, and cookbook author who has been fascinated with – and immersed herself in – Southwestern cooking all her life. Following the call of the coyote, she’s moved between Colorado, Arizona, and even stopped to “mess with” Texas for a time before settling in southwestern New Mexico. These days she’s less than hour from the Mexican border – as the roadrunner sprints – in one direction, and just a tamale’s throw from the world-famous Hatch Green Chile fields in the other.

You say the recipes are “guilt-free”. How so? 

In an effort to reduce excess carbs, calories and fat in each recipe I make sure to use lean meats and protein for taco and burrito, enchilada fillings. I add fiber with a lot of fresh greens, onions, tomatoes and peppers. I have created salsas and sauces that are considered “free” exchanges within the ADA guidelines made from fresh produce, herbs and spices. Finally, I only use low fat dairy products and employ cooking techniques such as baking tortilla chips and taquitos using cooking spray in a high heat oven.

What are some of the tips and tricks your new cookbook, Tex-Mex Diabetes Cooking, uses to make Tex-Mex food lighter and safer for those living with diabetes or pre-diabetes?

  1. I suggest trying a variety of reduced-fat cheddar and white cheeses and find a few notable favorites. They’re typically found in the specialty cheese section or deli section of your local grocery store.
  2. I always use reduced-fat milks, milk substitutes, nonfat yogurts, and sour creams for quesos, side dishes, casseroles, fillings, and sauces.
  3. I am very mindful to grill, bake, roast, and lightly sauté lean trimmed meats and poultry for fillings in tacos, tamales, and burritos.
  4. I always bake or skillet-warm tortillas instead of frying them. For a crispy finish on tacos and chips, spray the tortillas with cooking spray and bake them in an oven preheated to 400°F or 425°F.

Are the recipes in the book easy to make? Are the ingredients easy to find almost anywhere?

Dealing with health issues can be so challenging and adding cooking healthy meals on top of people’s already busy lives can seem stressful. Being mindful of that I developed recipes that are very simple and quick to make. Most of the ingredients can be found at your local market for convenience and ease, and most of the recipes can be made in under an hour.

What is a “diabetes-friendly” diet exactly? Is it a special diet? 

Knowledge is power for healthy eating. Diabetic friendly means low carb, low fat and low-calorie foods, however, WE SHOULD ALL BE EATING THIS WAY! These recipes are low-carb, low fat and low calorie but still have the authentic flavor of Tex-Mex cuisine. They are recipes that are especially healthful for people with diabetes—and including the nutritional information with each recipe—is critical to preparing food that helps you manage diabetes successfully.


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