Tex-Mex food may conjure images of sour cream or melted cheese dolloped on top of a bowl of tortilla chips, but real Mexican food is dominated not by fat-fuelled Western interpretations of the Central American diet but by the highly nutritious cereal maize, which is made into true tortillas (thin griddle cakes) and dumplings.

The cuisine uses squash, pumpkin and tomatoes, which are bursting with antioxidant supernutrients; courgettes, which are low in calories; chillies, which gently raise the metabolism and contain the mood-boosting chemical capsaicin, and, of course, plenty of beans, which are rich in protein and soluble fibre known to keep blood sugar under control.

Making the most of these ingredients can lead to delicious, nutritious cuisine, far removed from the Tex-Mex dishes served in fast-food restaurants back home in the UK.

In real Mexican cooking, enormous quantities of vegetables are used in dishes from soups to stews and they are piled on to tortillas as street food. One favourite dish on Mexican menus is guacamole. Made from the avocado, which is the only high-fat fruit known to man, it may sound like something that healthy eaters should avoid. But bear in mind that the fat in avocados is unsaturated fat, the kind that is good for your heart.

Avocados are also rich in a supernutrient called “beta-sitosterol”, which can grab hold of excess cholesterol in your bloodstream and cart it out of your body; in effect, making avocados a great cholesterol-lowering food. Still, go steady on the guacamole and have only one spoonful, not a big bowl. The bottom line is clear: cook wisely with traditional Mexican ingredients and you will find yourself eating incredibly well.

AMANDA URSELL (www.amandaursell.com)

Wholewheat flour tortillas

Preparation time: 20 minutes Cooking time: 1-2 minutes per tortilla Makes 12 tortillas

120g plain flour
120g plain wholemeal flour
½ tsp baking powder
½ tsp salt
1 tbsp olive oil
225ml warm water

Place all ingredients except the water in a bowl, gradually add the water, combining with your fingers until you have a soft dough. Knead for 1-2 minutes then wrap in clingfilm and leave to rest for 15 minutes. Split the dough into 12 balls, keep the ones you’re not using wrapped in clingfilm to prevent them drying out.

Roll out on to a clean, floured surface to about 15cm (6in) in diameter, wrap in clingfilm again. Repeat with the rest. Heat a large, nonstick frying pan and cook each tortilla for about 1 minute each side until the surface starts to bubble. Then wrap in a clean tea towel until ready to serve.

Nachos

Cook the tortillas for 3-4 minutes each side until brown and crispy, break into pieces and serve immediately with guacamole and salsa (see recipes below). Or place in a heatproof dish, sprinkle half-fat cheddar over them and cook under a grill until the cheese melts. Serve with the dips.

Guacamole

Preparation time: 5 minutes
Serves 4, as a dip or to add to fajitas

2 ripe avocadoes
Juice of 2 limes
Pinch of sea salt

Halve the avocados, remove the stone, scoop out the flesh and mash with a fork. Add the lime juice and salt and mix together, cover and chill or serve immediately.

Salsa
Preparation time: 10 minutes
Serves 4 as a dip or to add to fajitas

6 ripe tomatoes, skinned and diced
2 red onions, diced
Small bunch of fresh coriander, chopped
Juice of 3 limes
Pinch of salt
1 fresh green chilli or a pinch of chilli powder (optional)

Mix all the ingredients together, adding the chilli or chilli powder, if you wish. Serve or chill until required.

Refried beans

Preparation time: 5 minutes Cooking time: 15-20 minutes
Serves 4 as a dip or to add to fajitas

1 red onion, sliced
1 garlic clove, finely chopped
1 teaspoon sunflower oil
400ml can pinto or borlotti beans
1 tbsp tomato paste
1 tbsp water
Pinch of salt
½ tsp cumin seeds, roughly pounded in a pestle and mortar

Heat the oil in a nonstick frying pan over a low to medium heat and sweat the onion and garlic for 10-15 minutes until soft and translucent. Add the beans, tomato purée, water, salt and cumin seeds, mix well and heat through for 4-5 minutes. Transfer to a bowl and mash.

Fajitas

Preparation time: 15 minutes Cooking time: 5-10 minutes
Serves 4

1 tsp sunflower oil
4 chicken breasts or sirloin steaks (omit for vegetarian version), sliced
3 red onions, sliced
3 red peppers (or different colours), sliced
2 large flat mushrooms, sliced
Juice of 4 limes, plus 1 lime quartered to serve
1 tsp chilli powder
Pinch of salt
8 homemade tortillas
Guacamole
Salsa
Refried beans
Low-fat creamy yoghurt, to serve
Grated half-fat cheese

Heat the oil in a large nonstick frying pan or wok, stir-fry the chicken or steak for 5 minutes until almost cooked. If it starts drying out, add a little lime juice. Add the onions, peppers and mushrooms and stir-fry for another 2-3 minutes. Pour over the lime juice, chilli powder and salt, and mix well.

Serve in a large covered bowl to keep hot.

To make a fajita, place a dollop of guacamole, salsa, refried beans and yoghurt in the middle of a tortilla, add a large spoonful of the meat and vegetable mix, squeeze over extra lime juice, if you wish, and roll up the tortilla. Try to eat it without dribbling the juice out of the other end and down your front!

For more recipes from Beverley Glock, go to www.splatcooking.net

Thomasina Miers is away

SEASONAL FOOD VIDEO

Purple spouting broccoli, cavalo nero and oysters: watch Celia Brooks Brown track down and cook the freshest local ingredients at New Covent Garden Market timesonline.co.uk/realfood

Times Recommends

• Champagne cocktail
• Food that's good for body and soul
• Joe McCanta’s never-fail hangover-relief shake