The Puerto Rican Cookbook for Seniors: 150+ Authentic Island Recipes with Island Comfort Score on Every Dish | Cook the Food You Love, Lighter and Smarter After 60 | 30-Day Meal Plan, Sodium Guide & Ingredient Swaps Included

The only Puerto Rican cookbook written specifically for adults over 60.

You grew up eating this food. You know what arroz con gandules is supposed to smell like when it is ready. You know how a sancocho should sit in the stomach on a cold afternoon. You know the difference between a sofrito made properly and one that was not. No cookbook needs to teach you Puerto Rican cooking. What this one does is show you how to keep cooking it — with your blood pressure, your blood sugar, and your kidney health in the room alongside you.

Introducing the Island Comfort Score

Every one of the 150+ recipes in this book carries a rating from one to five stars called the Island Comfort Score. It measures three things specific to a senior Puerto Rican diet: sodium level, glycaemic load, and how easily the dish portions for one or two people. Score 5 means cook this freely and often. Score 1 means this is the pernil — it belongs at Christmas, at the gathering, at the table where the whole family is present. It is in this book because it belongs here. The score tells you when.

What you will find in every recipe

Island Comfort Score (1–5 stars) on every dish — the first thing you see

Comorbidity Tags — Diabetic-Friendly, Heart-Healthy, and Kidney-Safe where the recipe qualifies

Full nutrition panel — Calories, Protein, Fat, Carbohydrates, Fibre, and Sodium on every recipe. Always.

Swap, Storage, and Variation tips — lower-sodium alternatives where they exist, storage guidance specific to that dish, and one way to take the recipe somewhere different

What is inside

150+ authentic recipes across 9 chapters — from morning dishes and soups to rice and beans, poultry, seafood, meat, plantains, sides, and desserts

The full classics: Arroz con Gandules, Pollo Guisado, Bacalao Guisado, Mofongo, Tembleque, Pernil — unmodified where they deserve to be, adapted where the adaptation is worth making

Homemade Sofrito, Sazón, and Adobo master recipes that cut the sodium of every dish they touch by up to 80% compared to commercial versions

30-Day Meal Plan with dinner-becomes-lunch logic and 4 complete weekly shopping lists by category

Sodium and Ingredient Substitution Guide — 21 hard-to-find or high-sodium ingredients with practical alternatives and notes on what changes in the dish

Island Comfort Score Quick Reference Chart — all 150 recipes ranked across five score tiers so you can plan meals by score target in seconds

This book is for you if

You are a Puerto Rican senior who wants to keep cooking the food you grew up with — without fear

You are managing Type 2 diabetes, hypertension, or kidney concerns and your current cookbooks ignore all three

You are an adult child buying a gift for a Puerto Rican parent or grandparent who deserves a cookbook that actually speaks to their life

You want full nutrition data — especially sodium — on every recipe, not just the ones the author felt like calculating

73% of the recipes in this book score 4 or 5 on the Island Comfort Score. That means three out of every four dishes can be eaten without tracking, without calculating, without worry. Know where your freedom is. This book shows you exactly where it is.

© 2026 Dapen Pubs (E-bog): 9781067271534

Udgivelsesdato

E-bog: 21. maj 2026