Last night was Taco Tuesday. We started Taco Tuesday almost a year ago and its been bitter-sweet. I have kept it up, as the kids would ask me even before breakfast if it was Taco Tuesday and a response of yes would inevitably be followed up by a, “YES!” and an old school “Saved by the Bell” fist pump. At least it makes everyone happy simultaneously which has proven to be an extremely rare event and it gives me a night off of planning. I try to make it as healthy as I can; I use organic meat with the lowest fat content that is available, I chop lots of organic tomatoes and I slice avocados *(organic not necessary). Sometimes, I sauté onions and colored peppers **(eat from the rainbow) and sometimes mushrooms. I try to buy a reduced-fat cheese and vegetarian refried beans. If I was really good, I would make my own beans from dried to get the full fiber potential, but this is one meal that is fast and easy and I’m not sure I want to complicate the process.
* from ewg.org 2017 guide to pesticide residues on produce: 12 foods to buy organic if you worry about pesticides:
pub-4561044891259873, DIRECT, f08c47fec0942fa0- Strawberries
- Spinach
- Nectarines
- Apples
- Peaches
- Pears
- Cherries
- Grapes
- Celery
- Tomatoes
- Sweet Bell Peppers
- Potatoes
I do my best to buy these foods organic, but it isn’t always available and sometimes, its just too bloody expensive.
** The American Dietetic Association recommends eating from the rainbow. In other words, eat a wide variety of fruits and vegetables of all different colors. Each color can provide a different type of antioxidant, preventing cancer causing free-radicals from forming in your body, a variety of vitamins and minerals and a range of phytochemicals which can improve digestion, decrease the risk of heart disease, lower cholesterol, promote healthy skin and improve immune function.
Prescription from a professional: choose a different color vegetable every night. It can be canned, frozen or fresh. If you’re pressed for time, chop a raw veggie and provide a dressing for dipping, toss a quick salad, nuke green beans or try some pickled beets or chopped tomatoes. If you’re feeling adventurous, roast cauliflower with olive oil and curry powder, sauté zucchini with olive oil and garlic, steam broccoli and carrots and drizzle with olive oil and sprinkle with your favorite cajun or greek seasoning.
* something you may not know: rinsing canned vegetables reduces sodium content by about 30%
If you feel overwhelmed by all the nutrition advice, calorie recommendations and diet trends, read these: Fact. Not Fad., Let’s Crunch Numbers!, Help Me To Help You!
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