Food is a big part of our lives. We connect with each other through food. We share bits of ourselves over meals. Food creates a conduit that allows people relax and interact in a more comfortable way. The downside to this is food can be addictive and once the balance is shifted from healthy to not, it can be almost impossible to regain that balance. I've shared some of my own struggles with food, but today I want to focus on others. Some friends have expressed interest in heart healthy options. Granted, there is a booming industry promoting food for a healthy heart, but honestly, no one wants to eat things that taste like bird seed. Today I'm going to offer two recipes that are flavorful and heart healthy.
Ground Chicken Tacos
As far as I know, everybody loves tacos. Typically, a taco is not very heart healthy, but with a few simple modifications, a taco can actually be good for you! By substituting chicken for the beef, we're substantially increasing our protein and decreasing our cholesterol intake. Reducing or eliminating the cheese will also reduce the cholesterol intake. Using whole wheat tortillas adds fiber and reduces fat, cholesterol, and calories. Sticking to vegetable based toppings adds nutrients without a huge increase in calories, fat, or cholesterol. My suggestions include: tomatoes, onions, bell peppers, spicy peppers, and avocados. Here is my recipe:
Ground Chicken Tacos
1 pound of ground chicken *
1 packet of taco seasoning **
8-12 whole wheat tortillas
Step 1: Brown the chicken.
Step 2: Follow the directions on the seasoning packet. This usually involves adding 1/3-1/2 cup of water. (There's no need to drain the chicken. There should not be enough fat in it to warrant having to drain it.) Add the seasoning and simmer until the liquid is cooked off (about 15 minutes).
Step 3: (optional) Warm tortillas 1-2 minutes in toaster oven or 10-15 seconds in microwave.
Step 4: Add 2-3 tablespoons of meat to tortillas.
Step 5: Add toppings.
* Ground chicken can be substituted for non-meat alternatives for a vegan option.
** For people who want homemade taco seasoning, I will post my recipe later and be sure to link it back to this recipe.
Nothing pairs better with tacos than guacamole. Avocados are packed with heart healthy fats, fatty acids, nutrients, and fiber. They have been shown to reduce cholesterol and triglyceride levels. 1 The main issue with store bought guacamole is that they tend to have a lot of sugar, preservatives, and additives that negate or override their benefits. This basic recipe gives you all the flavor of the guacamole you love, without all the additives that destroy its beneficial nature.
Basic Guac
1 medium/large avocado
1-2 tablespoons natural salsa or pico de gallo *
1/2 teaspoon Chili Lime seasoning (Trader Joe's) or seasoning blend of choice
Step 1: Cut and peel the avocado. (This can be tricky fo some people, so I found a YouTube video to help.)
Step 2: Use a fork or masher to mash the avocado.
Step 3: Stir in salsa/pico de gallo.
Step 4: Stir in seasoning, ensuring everything is well mixed.
Step 5: (optional) Chill in the refrigerator before serving.
* In later blogs I will include my recipes for both salsa and pico de gallo and link them back to this recipe.
I hope these two recipes help. Thanks for reading and have a healthy day!
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