Who doesn’t love taco night? Whether it’s a regular Taco Tuesday or Cinco de Mayo, which happens to fall on a Tuesday this year, you can make tacos that not only taste great, but are also loaded with nutrition. Try these simple ways to have a healthier taco night:
1. Try Seafood instead of MeatWhile there’s nothing wrong with using lean chicken or beef in your tacos, seafood provides nutritional benefits, namely Omega-3 fatty acids, not found in traditional meats. Eating seafood twice per week has been shown to lower the risk of death from cardiovascular disease by 36% and regular fish eaters are less likely to suffer from depression. Try these Fish Street Tacos for your next taco night.
2. Substitute your Seasoning
Traditional taco seasoning is often packed with sodium, which isn’t great if you’re trying to manage high blood pressure. Instead, substitute taco seasoning with herbs and spices like these to add flavor and nutrition without added sodium.
- Cumin or coriander
- Chili powder
- Cayenne Pepper
- Garlic Powder
- Cilantro or parsley
Commercially-prepared taco shells are usually high in fat and sodium. Try these healthier alternatives:
- Whole grain tortillas
- Corn (whole grain) tortillas
- Romaine lettuce as a shell (cuts calories and processed carbs)
- Bell pepper or baked sweet potato ‘boats’
- Taco salad or bowl with brown rice
Skip the traditional refried beans, which are usually cooked in fat. Instead, add pinto or black beans to your tacos for a hearty dose of fiber and plant-based protein.
5. Top it Well
Traditional toppings like sour cream and cheese can add additional calories, fat and sodium. Try these healthier toppings:
- Plain greek yogurt instead of sour cream
- Go light on the cheese
- Try spinach, kale or chopped cabbage
- Fresh, chopped tomatoes are high in lycopene and low in sodium
- Cilantro
- A squeeze of lime
