After the holidays excesses we bring you some tips to make your meals more balanced, nutritious and healthy. The Dominican diet, when properly prepared, is very healthy, we invite you to give our cuisine a try.


1. Wave the flag!
La Bandera Dominicana (the Dominican flag), our traditional lunch meal is an outstanding combination of all the necessary nutrients. Rice provides carbohydrates, you get proteins from beans and meat (or seafood) and a delicious salad prepared with fresh vegetables completes this healthy meal.

2. Use salt sparingly
Don't add too much salt to your dishes. If you want to add some extra flavour use herbs and spices instead. You will eventually acquire a taste for lower-salt food.

3. Fat in moderation
A common mistake some Dominicans make is to add use too much oil when cooking, which takes away the benefits of the Dominican diet. Use a non-stick pan to cook your meats and pan- fry your arepitas and tortillas, that way you will only need a minimum of oil. Add a clove of garlic to the rice, that mimics the taste of oil in the rice.

4. Prefer fresh salad
The traditional Dominican fresh salad contains a wealth of nutritious vegetables: tomatoes, lettuce, beet, cabbage, etc. Always chose fresh salad over other more fattening salads and prepare your vinaigrette with a minimum of oil. But if you must absolutely have your ensalada rusa we suggest that you use low-fat mayonnaise instead of regular. Or substitute half the regular mayonnaise for sour cream. It will have a different albeit nicer taste.