Post Content



Posted by: Monica Reyes, WIC Nutritionist


Have you tried to be adventurous when it comes to preparing meals for your family?  Herbs and spices can help!  Studies have shown that the benefits of herbs and spices go far beyond aroma and taste.  Many of these ingredients have actually been found to improve health by helping digestion and protecting against heart disease and certain cancers.

Growing up in a Latin American country has exposed me to different flavors of fresh herbs and spices that are often added to meals and desserts. It is a family tradition for me to marinate foods with a natural blend of herbs and spices called “sofrito,” which enhances the flavor of my meals. Besides being delicious, sofrito contains ingredients and spices which have been shown to have health benefits!  Garlic is one of the main components of my sofrito.  Garlic is packed with a variety of nutrients and vitamins, such as manganese, vitamin B6 and vitamin C, and helps the immune system…it can even help you fight the common cold!   

Onions are the second ingredient of my sofrito.  Onions are a good source of vitamin C, B6, biotin, chromium, calcium and dietary fiber. Most importantly, onions have a potent antioxidant called quercitin that has been shown to thin the blood, lower cholesterol, and help prevent diabetes and infections.  Oregano is also used in my recipe.  It has many antioxidants and can help sore throats and respiratory and stomach problems. Green and red peppers are also used in my sofrito.  Green peppers are a great source of fiber, vitamin C and vitamin A have been linked to improved metabolism, and act as a natural cold remedy.  With all of these wonderful qualities that can improve your health, why wouldn’t you want to add more fresh herbs and spices to your meals? Let us know what spices you use!

Here is my sofrito recipe:


I medium green pepper

1 medium red pepper

3 medium red onions

10 cloves of fresh garlic, peeled

1 cup of dried oregano

½ cup of apple cider vinegar


  1. Cut the peppers, onions and garlic gloves into small pieces and put them into a blender with the vinegar.
  2. Blend all the ingredients until they are liquid.
  3. Add the oregano and blend the mixture again.
  4. Place the cooled mixture into a closed airtight plastic or glass container.  The mixture will keep for one to two weeks in the refrigerator or for up to six months in the freezer.

Sofrito is an excellent marinade and meat tenderizer, and can be a part of many of your favorite recipes.  Use it to sauté meats, poultry, fish, beans and vegetables, or add it to soups, stews and grilled or roasted dishes.  Enjoy, or as we say in Spanish, buen apetito!

Written By:

Recent Posts

Preventing Sharps Injuries among Healthcare Workers: 15 Years and Counting posted on Nov 23

Preventing Sharps Injuries among Healthcare Workers: 15 Years and Counting

“Since passage of the Massachusetts Act to Relative to Needlestick Injury Prevention, measurable progress has been made, but significant work remains in our efforts to eradicate preventable sharps injuries. Unfortunately, healthcare workers continue to bear the brunt of the burden of these potentially life-changing exposures.    …Continue Reading Preventing Sharps Injuries among Healthcare Workers: 15 Years and Counting

Eat Well by Eating Smart this Thanksgiving! posted on Nov 23

Eat Well by Eating Smart this Thanksgiving!

By Terri Mendoza and Gina Davin Thanksgiving is a time for food, thanks, love, family, friends, and more food. As wonderful as this time of year is, unfortunately it’s easy to get carried away with all of the holiday specialties and end up eating more   …Continue Reading Eat Well by Eating Smart this Thanksgiving!

Weekly Flu Report, November 20, 2015 posted on Nov 20

The latest weekly flu report indicates that rates of flu-like illness remain low in the Commonwealth. In the meantime, the holiday season is fast approaching – and what better way  to stay healthy all the way through than by getting your flu shot? There’s plenty   …Continue Reading Weekly Flu Report, November 20, 2015