Celebrate National Taco Day with Delicious and Heart-Healthy Swaps!

September 25, 2023

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line up of tacos

Tacos, one of the most beloved dishes around the world, have their special day to shine – National Taco Day!

On this joyous occasion, there’s no need to shy away from indulging in your favorite treats. With a few simple swaps and creative choices, you can transform your regular tacos into a heart-healthy delight. Let’s explore some guilt-free alternatives to savor this National Taco Day.

  • Whole Wheat Tortillas Swap the refined flour tortillas for whole wheat tortillas. Whole wheat tortillas are rich in fiber, vitamins, and minerals, which can aid digestion and keep you feeling full for longer. They also have a lower glycemic index, meaning they won’t cause rapid spikes in blood sugar levels. The nutty flavor of whole wheat tortillas complements various taco fillings and provides a more wholesome experience.
  • Lean Protein While traditional tacos often feature beef or pork, consider opting for leaner protein sources such as grilled chicken, turkey, or fish. These choices are lower in saturated fats and can still be incredibly delicious. Season your lean protein with flavorful herbs and spices to enhance the taste without adding excessive salt or unhealthy fats.
  • Plant-Based Options Embrace the rise of plant-based proteins like tofu, tempeh, or black beans as taco fillings. Plant-based options not only offer great taste but also contain essential nutrients and are lower in saturated fats. You’ll be amazed at how well-seasoned and satisfying these alternatives can be.
  • Fresh and Colorful Veggies Load up on fresh vegetables to add extra crunch and nutrients to your tacos. Try diced tomatoes, onions, bell peppers, shredded lettuce, and avocados. Avocados are a great source of heart-healthy monounsaturated fats, which can help improve cholesterol levels.
  • Light Cheese and Greek Yogurt Reduce the amount of cheese you use or opt for lighter cheese varieties like feta or reduced-fat cheese. Alternatively, consider using a dollop of Greek yogurt instead of sour cream as a tangy, protein-rich topping.
  • Homemade Salsa Store-bought salsa often contains added sugars and preservatives. Prepare a homemade salsa using fresh tomatoes, onions, cilantro, lime juice, and jalapeños. This way, you can control the ingredients and create a delicious, guilt-free topping.

Heart-Healthy Taco Recipe: Grilled Fish Tacos with Avocado Lime Crema

Ingredients:

  • 1 lb. white fish fillets (e.g., cod or tilapia)
  • 8 whole wheat tortillas
  • 1 cup shredded lettuce
  • 1 cup diced tomatoes
  • 1 cup diced onions
  • 1 cup diced bell peppers (assorted colors)
  • 1 ripe avocado
  • 1/2 cup Greek yogurt
  • 1 lime (juice and zest)
  • 2 tablespoons chopped cilantro
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • Salt and pepper to taste

Instructions:

  1. Preheat the grill or a grill pan over medium-high heat.
  2. Rub the fish fillets with olive oil, minced garlic, lime zest, chili powder, salt, and pepper.
  3. Grill the fish for about 3-4 minutes on each side or until fully cooked. Flake the fish using a fork.
  4. In a blender or food processor, combine the avocado, Greek yogurt, lime juice, cilantro, salt, and pepper. Blend until smooth to create the avocado lime crema.
  5. Warm the whole wheat tortillas on the grill for about 30 seconds on each side.
  6. Assemble the tacos by placing the grilled fish on the tortillas, followed by shredded lettuce, diced tomatoes, onions, and bell peppers.
  7. Drizzle the avocado lime crema on top of each taco.
  8. Serve and enjoy your heart-healthy grilled fish tacos!

This National Taco Day, you can celebrate without compromising your health goals. By making these simple and nutritious swaps, you can still indulge in the goodness of tacos while taking care of your heart. Happy National Taco Day and bon appétit!

 

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