Hispanic families don’t just get together to eat and drink. They gather to cook, laugh, and make memories in the kitchen. Tacos, tamales, and enchiladas are not necessarily liver-friendly.
If you have a diagnosis of metabolic dysfunction-associated steatohepatitis (MASH), there are plenty of options and tweaks that are healthy, savory, and fatty liver-friendly. You can keep celebrating La Fiesta without giving up the traditional dishes you love.
Hispanics at a Higher Risk
Every milestone, significant family date, or holiday can be an excuse to send an invite to the group chat and plan a gathering.
MASH doesn’t have to stand in your way of enjoying family and culture, but it is important to know your risk factors.
Hispanics, especially those of Mexican origin, are more likely to carry the PNPLA3 G gene variation. This gene change makes it harder for your liver to handle fat. Over time, this raises your risk for fatty liver and liver damage.
“When we combine the genetic predisposition with a Western-style diet, full of chemicals, preservatives, fructose, and processed foods, the result is weight gain, insulin resistance, and eventually fatty liver disease,” says Blanca Lizaola-Mayo, MD, transplant hepatologist and medical director of the Liver Transplant Center at Mayo Clinic in Scottsdale, Arizona.
Andrés Sánchez, 47, works in construction in Fort Mill, South Carolina. On weekends, he enjoys gathering with family and friends to savor the traditional dishes from his hometown, Progreso, in Yucatán, Mexico.
A family celebration at the Sánchez home means chiles rellenos, gorditas, chalupas, tacos dorados, quesadillas, and other classic Mexican dishes. They’re usually deep-fried and topped with cheese, sour cream, or crema. Of course, sodas and beer can’t be left out.
The MASH diagnosis three years ago was a wake-up call for Andrés. He knew he had to make changes not only for himself, but for his family too. The first thing he tackled was the food at his weekend parties.
“If you make small changes and use healthier ingredients while keeping the flavor and presentation, everyone will enjoy the food too,” says Yvette Marquez-Sharpnack, food blogger and author of three cookbooks: “Muy Bueno,” “Latin Twist,” and “Muy Bueno Fiestas.”
Healthy Twists for MASH Party Main Dishes
Marquez-Sharpnack believes that swapping some ingredients is key, but she adds that moderation is more important.
“I don’t want to lose the traditional flavors of our dishes, so I control my portions,” says Iván Carrillo, a 52-year-old Mexican journalist, who has battled diabetes and obesity for years. Worried about fatty liver disease after facing health complications from a gastric bypass surgery and a stroke, he changed his lifestyle, especially his diet. Carrillo lost 100 pounds in one year.
“In Mexico, we joke that we’re addicted to ‘vitamin T’ — tacos, tostadas, tortillas, tamales. And yes, they’re usually full of fat. But you can always make them healthier,” Carrillo says.
The dishes Carrillo calls “vitamin T” are at the center of many Mexican celebrations. With a few practical changes, you can keep their flavor while supporting your liver health. Some examples include:
Tacos dorados or flautas. Grill or bake the tortillas, fill them with lean chicken or turkey, and top with fresh or homemade salsa and avocado. Skip the frying and heavy crema to make them lighter and heart-friendly.
Chiles rellenos. Roast poblano peppers and fill them with lean meat, beans, or veggies. Try roasting instead of battering and frying to cut the extra fat.
Gorditas and chalupas. Cook them on a griddle or skillet, fill them with chicken or veggies, and top with salsa and avocado. Swap the greasy fillings and frying for fresher ingredients and lighter cooking.
Tamales. Use olive or avocado oil in the masa and add lean protein or veggies. Choose this version over the traditional lard-filled kind for a healthier twist.
Carnitas. Cook the pork in the oven, pressure cooker, or air fryer, and broil to get that crisp finish. Try this method instead of cooking it in its own fat.
Enchiladas. Bake the tortillas, fill them with lean protein, and top with homemade sauce and a light layer of cheese. Avoid frying and heavy sauces to keep them lighter.
Tinga de pollo. Use skinless chicken breast and fresh salsa, and serve it over lettuce or a baked tostada. Skip the fried tostada and packaged sauces for a cleaner, fresher dish.
Pozole. Prepare it with lean meat, skim the fat from the broth, and add fresh toppings. Swap the fatty pork and fried sides for lighter options to keep the flavor but cut the fat.
Chilaquiles. Bake or air-fry the tortilla chips and top with homemade salsa and a sprinkle of low-fat cheese. Trade the fried chips and heavy cream for this lighter version.
Healthier Twists for Other Hispanic Party Favorites
But La Fiesta doesn’t stop at tacos and tamales.
Across the Caribbean, Central America, and South America, many celebrations include some appetizers and sides that bring flavor, but they can also bring extra fat, sugar, and calories.
With a few simple swaps, you can keep the flavor without overloading your liver:
Yuca or plantain chips (Caribbean, Central America). Bake or air-fry instead of deep-frying them. Pair with guacamole or fresh tomato salsa instead of heavy dips.
Fried plantains (Caribbean, Venezuela, Colombia). Bake or air-fry the plantain slices with a light brush of oil. You can add a sprinkle of cinnamon for a naturally sweet touch.
Chicharrón (pork cracklings, popular in many countries). Choose lean cuts of meat, cook in the oven or air fryer, and trim the fat. Be sure to keep portions small to reduce saturated fat.
Ceviche (Peru, Mexico). This dish is naturally light and liver-friendly when made with fresh fish, lime juice, onions, and herbs. Keep the portions moderate and skip the fried sides like chifles (plantain chips).
Arepitas or small fritters (Dominican Republic, Venezuela). Consider making mini baked versions with whole-grain flour or cornmeal. Fill with lean protein or veggies.
Pastelitos and empanaditas (popular in many countries). Bake instead of frying. Use lean fillings, such as chicken, beans, or vegetables.
Drinks That Your Liver Will Cheer For
Hispanic celebrations often include traditional spirits such as rum and tequila, both tied to cultural pride in the Caribbean and Mexico. Tequila is often seen as a “cleaner” drink because it’s made from 100% agave. It also has less sugar and fewer calories than many other liquors.
However, when you mix tequila with sugary juices, sodas, or other alcohols, the total sugar and calorie count can rise quickly.
Rum, depending on the type, can contain added sugars. Rum and tequila are high in alcohol. This puts extra strain on your liver if you have MASH.
MASH is not linked to alcohol use, but your liver will always prefer hydration over buzz. Drinking even moderate amounts of alcohol can up your risk fo MASH.
You’re probably familiar with the legendary roller coaster toast: “¡Arriba, abajo, al centro y pa’ dentro!” — which means “glass up, glass down, cheer at the center, and drink.” It’s a fun tradition in the Hispanic culture, but this chant encourages you to drink as a team. It can be a form of pressure. Dealing with peer pressure wisely is key to your liver’s health.
Andrés Sánchez knows this feeling well. He admits that he loves beer, but after his MASH diagnosis, he started swapping regular beer for nonalcoholic options or mocktails. “It’s not the same,” he says with a smile, “but it helps me feel part of the celebration without hurting my health.”
“I always tell my Hispanic patients not to drink their calories. Many are used to drinking sodas of all kinds. Even sugar-free sodas can harm the liver because they contain fructose, and that fructose builds up in the liver as fat,” Lizaola-Mayo says.
Mocktails (nonalcoholic cocktails)
Mexican American chef Adria Montaño, a former judge on NBC Telemundo’s Top Chef VIP, uses culturally inspired ingredients to create alcohol-free mocktails.
“Mocktails can be as delicious and appealing as alcoholic cocktails. The key is to use infused waters from seasonal fruits and sexy garnishes,” Montaño says.
Make it fun. Pick some fresh fruit of your choice and create your own signature mocktail. You might even turn some loved ones into healthier drinkers.
If you want a simple refreshment that is easy to make and not too fancy, some suggestions include:
Hibiscus water or tea. This delicious water-infused refreshment is a staple in Mexican culture, and it is believed to offer antioxidant and anti-inflammatory benefits that support the liver.
Light michelada. This Mexican savory drink is a combination of beer, lime juice, and spicy sauces. Consider substituting the beer with nonalcoholic beer, and choose a low-sodium soy sauce.
Pomegranate juice. Research shows that drinking pomegranate juice regularly may help improve liver enzymes. Think of it as a great alternative to red wine!
Sangria. Make this wine-based fruit drink with pomegranate juice or nonalcoholic wine. Enjoy the same flavor without the guilt.
MASH-Approved Snacks
Carrillo admits that botanitas (party snacks and appetizers) are his favorite part of any celebration. “I swap a totopo [fried corn tortillas cut into triangles] for a piece of lettuce with avocado, tomatoes, and salsa. That way, I still enjoy the Mexican flavors I love,” he says.
“It’s better to buy chiles, onions, garlic, tomatoes, and cilantro and make your own salsas at home,” he adds.
Here are some easy swaps to make your favorite snacks healthier:
- Chips with queso for guacamole with baked tortillas
- Chips and salsa for Jicama or celery sticks with salsa
- Fiesta salads for avocado bowl with pico de gallo
- Refried beans for chickpeas with olive oil and paprika
Sweet Without the Sacrifice
When it comes to family gatherings in Hispanic culture, dessert time can be tricky. Some of the signature dessert recipes rely on sugar and flour.
“I love making fruit-forward or lightened-up desserts that still feel special,” Marquez-Sharpnack says.
A few favorites from her “Muy Bueno” blog include:
- Chocolate and avocado pudding
- Fruit salad with a dash of Tajin
- Arroz con leche for horchata with cinnamon
- Cakes and pan dulce (sweet bread) for fresh fruit popsicles
Get the Kids Involved
Kids love to help, and when they join in, they get excited about healthy food. Involve them in washing veggies, mixing aguas frescas, or making dishes.
Try these kid-friendly options:
- Baked tortilla chips with guacamole instead of fried chips and queso
- Mini chicken tacos made with whole-corn tortillas
- Yogurt parfaits with fresh fruit instead of sugary desserts
When kids help prepare the food, they feel proud, have fun, and learn habits that stick.
Enjoy the Party Without Guilt
Like many Hispanics with MASH, Andrés and Iván had to relearn how to eat without giving up the flavors that bring them comfort. You can do the same. Enjoying family gatherings is possible when you plan ahead.
Here are a few ways to set yourself up for success:
- Prepare your cooking space with pots to boil or a grill, so frying isn’t the default.
- Make a grocery list before heading to the market.
- Bring dishes that reflect your culture but are also liver-friendly.
- Skip the alcohol and bring tasty mocktails or agua frescas.
- Choose fruit-based desserts to satisfy your sweet tooth.
Handle Peer Pressure
In many parties, someone will urge you to eat or drink more. You don’t have to say yes. Protecting your health matters.
- Set clear boundaries before the party.
- Bring your own mocktail or agua fresca.
- Be ready with a simple “No, thanks.”
- If the pressure doesn’t stop, step away for a moment.
Celebrations should feed both your soul and your health. With a little planning, you can enjoy your traditions, your family, and your liver-friendly choices — all at once.
