Wendy Lopez

Channel the flavors of Puerto Rican cooking by simmering shrimp in a rich tomato sauce laced with cumin, oregano, sofrito and garlic. Known as salsa criolla, this sauce comes together easily and can be used to cook a variety of meats and seafood.

A crisp, refreshing fruit typically enjoyed cooked in savory dishes, chayote is a great way to bulk up meals while providing vitamin C and fiber. This recipe features the chayote with black beans, eggs and queso fresco for a filling breakfast.

Ground chicken scented with onion and paprika sits between creamy layers of mashed yuca in this beloved Dominican dish that can be customized with your favorite protein. Serve with a generous side of vegetables for a complete meal.

This nourishing Mexican breakfast is perfect for when you want to have a leisurely morning with loved ones. Serve with eggs, queso fresco, avocado and pureed black beans, which offer a quick alternative to refried beans.

Made to be enjoyed any time of the day, this beloved Southern staple becomes a complete meal with seared garlicky mushrooms and runny eggs.

Eggplant gets transformed in the oven with a fragrant miso glaze scented with ginger, miso, garlic and chile paste. For an impressive finishing touch, complement with Greek yogurt and chopped peanuts.

Eggs, potatoes, feta and greens come together in this sustaining breakfast that can be prepped in advance and enjoyed throughout the week. A beloved Caribbean vegetable, callaloo adds bright color to this frittata. Alternatively, you can use any dark leafy green as a substitute.

A symbol of good luck, black-eyed peas get transformed with Jamaican essentials like scallion, curry powder and Scotch bonnet chile pepper in this satisfying plant-forward stew made complete with brown rice and avocado.

Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.

Eggs, potatoes, feta and greens come together in this sustaining breakfast that can be prepped in advance and enjoyed throughout the week. A beloved Caribbean vegetable, callaloo adds bright color to this frittata. Alternatively, you can use any dark leafy green as a substitute.

A symbol of good luck, black-eyed peas get transformed with Jamaican essentials like scallion, curry powder and Scotch bonnet chile pepper in this satisfying plant-forward stew made complete with brown rice and avocado.

Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.

This irresistibly hearty stew scented with cumin and oregano gets a touch of heat from Scotch bonnet chile pepper. Celebrated in Latin American and African cooking, yuca thickens the stew and makes it into a complete meal alongside the vegetables and cod.

Enjoyed for breakfast, lunch or dinner, mangu is a satisfying Dominican dish made with green plantains mashed with olive oil or butter. For a bright touch of flavor, garnish with red onions quickly cooked in vinegar. If you are eating to manage diabetes, this recipe's pairing of carbohydrates with filling fiber and protein can help keep your blood sugar levels steady. Plus, it's low in saturated fat and sodium, so you can follow a diabetes-friendly eating pattern deliciously.