Veggie Loaded Tacos

Posted by sarah Maughan on Oct 8, 2013 in For Kids, Lunch & Dinner, Whole Food Recipes | 1 comment

Typically, when you say you’ve had tacos for dinner one would think white flour tortilla, commercial ground beef loaded with cheese, hot sauce and MSG/artificial ingredient pre-mixed taco seasoning packages. Not so healthy sounding. However, there is still a way for Taco Tuesday to reign in the world of healthy living! How you might ask? Let’s take a look!

*I am also pretty certain ground beef isn’t a “traditional” taco filling, but this is more to replace the typical taco kits that instruct the use of ground beef.

Healthier Swaps for your Taco Dinner

• Adding nutrient rich veggies as toppings or mixed up with the meat instead of the ice berg lettuce and tomato toppings – if any was even used before
• Swapping out the white flour tortilla for salad greens, lettuce wraps, organic corn chips, homemade tortillas or the wholegrain kind
• Opting for grass fed ground beef or at least hormone free will also change this favourite into a better-for-you option. Don’t make me go all high and mighty about the benefits of grass fed beef again.
• Switching out the common name brand cheeses, especially those pre-shredded cheeses, for ones without “modified milk ingredients” or “colour” as part of the ingredients. Staying away from the actual dairy section and going towards those special gourmet cheeses in the other section will actually do you some benefit – or hey, have no cheese at all! Avocado/guacamole, bean dips, and even hummus add that smothering creaminess too so why not give it a shot? It boosts the healthy fat and nutrition too 🙂
• Switching out the high sodium often preservative filled hot sauce for red pepper flakes, cayenne pepper or some real hot peppers!
• Using your own herbs and spices instead of those pre-packaged taco seasoning pouches often filled with MSG, table salt and preservatives. For convenience, make a lot of the taco seasoning spice blend below so it’s quick and easy just like those packages!

This is a quick and easy dinner plus it’s fun for kids too because they can create their own by adding their own toppings. Picky kids in the family? These kind of meals are for you!

Veggie Loaded Kale Tacos

created by Sarah Maughan

Ingredients
Filling
1 lb grass fed ground beef
1 large tomato, chopped
1/2 purple onion, chopped finely
Bunch of kale, stems removed and chopped
1 zucchini, finely chopped (optional for extra veggies)

Taco seasoning (1 recipe)

1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes – or more for spiciness
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1/2 teaspoon sea salt
1 teaspoon black pepper

Toppings (choose your own)

Sliced avocado or guacamole
More sliced tomato
Hummus
Salsa – the chunkier and fresher the better or homemade
Cheese – goats, feta, cheddar, gouda, etc – or none – but splurge on the real stuff
Black Bean dip or black beans for extra protein and bulk

Wraps/Bases (choose your own)

Salad – throw it all on a bed of spinach (gluten free friendly)

Wholegrain tortillas

Soft corn tortillas, purchased or made (more authentic – gluten free friendly)

Organic corn chips – dip into the mixtures and toppings (gluten free friendly)

Lettuce wraps with large romaine leaves (gluten free friendly)

Directions

1. Add ground beef, onion and chopped zucchini to a non-stick pan and use your flipper to break it apart and stir around until the beef is no longer pink and fully cooked through

2. Add the chopped tomato and kale along with the taco seasoning spices and 1/4 cup water and allow to simmer on medium with a lid until water is absorbed and vegetables are cooked

3. Divide into tacos or on salads and add your desired toppings

Happy Taco Tuesday!

About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
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