SUPERCHARGED Taco Filling
This is the first of my new recipe series of dishes you are familiar with.. but supercharging them with additional nourishment. The idea with these recipes is to keep the flavor profiles and textures that we know and love and that are so comforting and enhance them with a bit more nutritional bang for your buck. My goal is to make these easy to incorporate, so it doesn’t require too much additional effort.
A weekly staple in my house is taco Tuesday. I love this meal as a “one pan wonder” because it is quick and easy, jam-packed with nutrients, and so so flavorful. This is a great one for a family too because it is versatile: everyone can do taco night their way! You can use this recipe to make taco salads, tacos in tortillas, pour over nachos, or add to a burrito. You can serve it with guacamole or avocado, fresh red onions, tomatoes, salsa, cilantro, cheese, yogurt, the sky is the limit!
What’s so nourishing about this taco filling you ask?
Blood-sugar balance - This taco meat brings back my 3 favorite blood sugar balancing tools: protein, fat, and fiber! Since these three things take a while for our bodies to digest, this dish will keep you satisfied.
Supports the gut microbiome- Just about all of the nutrients in this dish are rich sources of fibers and other prebiotic compounds that feed our gut bacteria. The good news about fiber is that it also serves to keep us fuller for longer, so we feel satisfied when eating a meal rich in fiber.
Anti-inflammatory - There are so many compounds in plants with health benefits aside from vitamins and minerals. These are things like flavonoids, and carotenoids and the veggies and beans in this dish are LOADED with them. Many of these compounds have antioxidant and/or anti-inflammatory properties.
SUPERCHARGE, AT A GLANCE - while you may be familiar with taco filling being meat and seasoning, we’re adding a lot more to supercharge your taco night:
Onions - antioxidant & anti-inflammatory compounds, vitamin C, B vitamins, support good gut bacteria (1)
Mushrooms - support good gut bacteria, potassium, selenium, B vitamins, antioxidants (2)
Cauliflower Rice - choline, vitamin A, vitamin B1, B2, B3, vitamin C, calcium, iron, phosphorous, fiber (3)
Black beans - fiber, antioxidants, help with blood sugar balance, protein, support good gut bacteria (5)
Tomato Sauce - antioxidants, support good gut bacteria, anti-inflammatory, vitamin C, vitamin E, folate (4)
The Recipe
Ingredients
2 tbsp cooking oil
1 large sweet onion, sliced
1 cup mushrooms, finely diced
1 lb of ground protein of choice
1 cup frozen cauliflower rice
½ -1 pack taco seasoning (follow instructions on packet)
1 15oz can tomato sauce
1 can black beans, drained and rinsed
Salt & pepper to taste
Method
Put a large saucepan on medium heat. Heat oil until it’s loose and liquidy.
Add onion and mushroom and a sprinkle of salt. Cook, stirring occasionally until onions are soft and sweaty.
Add ground meat of choice and taco seasoning and stir constantly, breaking up meat as it cooks to ensure small pieces.
Once meat is full browned and no pink remains, add frozen cauliflower rice. Saute until cauliflower is well-incorporated and thawed.
Add 1 can of tomato sauce, mix thoroughly.
Fold in black beans and allow to simmer until sauce becomes darker and thicker.
Taste and add more taco seasoning, salt, and/or pepper as needed. Enjoy!
Personally, I love serving this over a salad with red onions, cucumbers, fresh tomato, guacamole, salsa, creme fraiche, cilantro, and Siete tortilla chips. The possibilities are endless.
All I can say is… this recipe is really something to taco ‘bout. :)
Be well,
Nina
References
1. Marefati, N., Ghorani, V., Shakeri, F., Boskabady, M., Kianian, F., Rezaee, R., & Boskabady, M. H. (n.d.). A review of anti-inflammatory, antioxidant, and immunomodulatory effects of Allium cepa and its main constituents. Pharmaceutical Biology, 59(1), 287–302. https://doi.org/10.1080/13880209.2021.1874028
2. Jayachandran, M., Xiao, J., & Xu, B. (2017). A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota. International Journal of Molecular Sciences, 18(9), 1934. https://doi.org/10.3390/ijms18091934
3. Ahmed, F. A., & Ali, R. F. M. (2013). Bioactive Compounds and Antioxidant Activity of Fresh and Processed White Cauliflower. BioMed Research International, 2013, 367819. https://doi.org/10.1155/2013/367819
4. Chaudhary, P., Sharma, A., Singh, B., & Nagpal, A. K. (2018). Bioactivities of phytochemicals present in tomato. Journal of Food Science and Technology, 55(8), 2833–2849. https://doi.org/10.1007/s13197-018-3221-z
5. Reverri, E. J., Randolph, J. M., Steinberg, F. M., Kappagoda, C. T., Edirisinghe, I., & Burton-Freeman, B. M. (2015). Black Beans, Fiber, and Antioxidant Capacity Pilot Study: Examination of Whole Foods vs. Functional Components on Postprandial Metabolic, Oxidative Stress, and Inflammation in Adults with Metabolic Syndrome. Nutrients, 7(8), 6139–6154. https://doi.org/10.3390/nu7085273