Healthy Tacos
This is a great option for a quick dinner. Make sure you have the Taco Seasoning made ahead of time and the chicken shredded and the recipe would only take 15 minutes to put together. Regarding the taco shells, there are commonly only 2 options, wheat or white (both wheat) and corn. I have read every single label in the grocery store and all the standard commercial brands are not only laden with 5x the amount of pesticide they were topped with 10 years ago, but they ALL contained hydrogenated fat. Hydrogenated fat is known to significantly contribute to dementia, heart disease, and childhood focus problems. I have tried many different alternative tortilla shells and I think the cassava & coconut are the best to roll. They tend to be a little soggier so give yourself time to fry them with a little olive oil before using. Browning them a little improves their texture.
Regarding the pesticides, we are now discovering that glyphosate (active ingredient of Round Up) is an antibiotic and it kills all the good flora in your bowel. In addition, commercial meat contains antibiotic residue which also kills the good bowel flora. The life lesson here is to eat organic and naturally raised meats.
Ingredients:
1/4 cup Healthy Taco Seasoning per pound of meat (click on link for recipe)
Grass fed ground beef or Organic shredded chicken (to make read below*)
3/4 cup water per 1/4 cup taco season mix used
Refried Beans (heat from a can, but make sure they are - ** read below)
Chopped cilantro
Avocado squares or organic dairy free guacamole (they sell these in packages at Fred Meyers and likely at Natural Grocers)
Salsa
Cherry tomatoes cut in 1/2 and 1/2 again (1/4ths ;-))
chopped cabbage (optional)
Cassava & Coconut Tortillas or Teff Tortillas (both found at Natural Grocers)
Place meat in a coconut or olive oil sprayed frying pan that has raised edges. Add the taco seasoning and water. Mix well and bring to a boil to concentrate the seasoning. I would add water according to how liquid you want it. Add 3/4 cup and wait to add more. You can gradually add more water accordingly. If you add too much just cook a little longer to boil it off.
Cut up all your toppings listed above. The learn how to cut an avocado click here. Slicing an Avocado. You can cut your avocado into smaller pieces if you also cut across your slices prior to removing it from the shell.
Spray another frying pan with olive oil and place the tortilla shell on the pan to brown slightly. Flip it over and do the same on the other side.
When tortilla is done fill with chicken and bean and top with favorite toppings listed above.
You can also skip the tortilla shell and fill a large Napa cabbage leaf or Romaine leaves or have the filling over an array of lettuce greens. Choose a variety of filling including chopped cucumbers, or shredded carrots or beets to add color and nutrients.
* TO MAKE SHREDDED CHICKEN: Place chicken in a pan and cover with water. Bring to boil and cook until chicken is no longer pink, approximately 10-15 minutes. Let cook and pull apart in strings with a fork and your fingers depending on how small you want the shreds. I used 1 section of a Natural Grocers 3 pack chicken for 1 adult and 2 kids.
OR ROASTED SHREDDED OR CHOPPED CHICKEN. If you have given yourself time here is a recipe from the yummy life site that looks like it would be more flavorful than the boiled shredded chicken.
TheYummyLife.com.
** CHOOSING REFRIED BEANS - Make sure you choose cans that are BPA free. Simple Truth from Fred Meyers is lined with hormone disruptor BPA. Trader Joes beans are BPA free (Read more about BPA) and reasonably priced. The organic beans are labeled as only beans and sea salt. Natural Grocers carries "Bearitos" brand that is organic and BPA free. I like the "Green Chili Refried Beans" fat free and vegetarian. The ingredients are water, organic pinto beans, organic chili and sea salt. All real food items. :-)