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7 w w w. s p i r i t o f w o m e n . c o m S P R I N G 2 016 S P I R I T O F W O M E N PHOTOGRAPHED Y CHRISTINE PETKOV Recipes Black Bean Tacos with Strawberry-Mango Salsa 2 teaspoons vegetable oil 1 small onion, chopped 1 small red bell pepper, cored, seeded and chopped ½ teaspoon chili powder ½ teaspoon ground cumin ¼ teaspoon hot smoked paprika ¼ teaspoon salt 1 (15-ounce) can black beans, drained 8 (5-inch) corn tortillas ½ cup crumbled queso fresco (white crumbling cheese) HEAT oil in medium-size skillet over medium heat. ADD onion, bell pepper, chili powder, cumin, paprika and salt. COOK 10 minutes, or until vegetables are tender, stirring frequently. STIR in beans, mashing slightly until hot. While flling is cooking, WRAP tortillas, two to a damp paper towel. MICROWAVE for 20 to 30 seconds or until warm and tender. DIVIDE flling among tortillas. TOP each with 1 tablespoon cheese, fold tortillas and serve. Pass salsa separately. Makes 4 (two-taco) servings As you add vegetables, you're "creating a dish that's low in sodium and rich in potassium to help lower blood pressure naturally," she says. IT'S A WRAP With all of the mouthwatering options available, you may have trouble limiting your family to one filling or topping. No need, says Peyton: Make two or three fillings and salsa in advance and refrigerate. At dinnertime, reheat the fillings, set out the salsa and other condiments and let everyone make his or her own taco treat. "It's perfect for families," he says. • 1 cup sliced strawberries 1 cup diced ripe mango (1 small mango) 1 tablespoon minced fresh cilantro 2 teaspoons fresh lime juice 1 small green onion, minced (green part only) 1 small jalapeno chile, cored, seeded and minced 2 teaspoons honey Strawberry-Mango Salsa Per serving: 320 calories / 5.6 grams total fat / 11 grams protein / 53 grams carbohydrates / 10.5 milligrams cholesterol / 403 milligrams sodium / 10 grams dietary fiber 5 steps to healthier tacos Boost the nutritional value as you enhance the favor of tacos with these easy switches suggested by Angela Ginn, a registered dietitian nutritionist. 1. For a flling with "meaty" favor but lower in fat, replace half the ground beef with beans or a combi- nation of beans and mushrooms. The total amount of protein per serving should be about 3 ounces. 2. Go easy on the cheese by cutting paper-thin cheese slices for a topping. 3. Instead of guacamole, tuck a few avocado slices into a taco. You'll get the good monounsaturated fat without a lot of extra calories. 4. Replace sour cream with low-fat or fat-free plain Greek yogurt. 5. Shred vegetables such as cabbage, red bell pep- pers and carrots and dress with a little oil and vinegar. The rainbow slaw makes a colorful and healthful topping alternative to mayonnaise-based sauce for fsh or seafood tacos. Cod Tacos with Strawberry-Mango Salsa 1 pound boneless, skinless cod fllets 1 tablespoon fresh lime juice ½ teaspoon chili powder ¼ teaspoon ground cumin ¼ teaspoon hot smoked paprika ¾ teaspoon salt, divided ½ teaspoon pepper, divided 1 tablespoon vegetable oil, divided 1 small onion, chopped 1 medium red bell pepper, cored, seeded and chopped 8 (5-inch) corn tortillas PLACE cod on a plate. BRUSH one side of cod with lime juice. COMBINE chili powder, cumin, paprika, ½ teaspoon salt and ¼ teaspoon pepper in a small cup. RUB onto cod, on lime juice side. SET ASIDE 10 minutes while preparing vegetables. HEAT 1½ teaspoons oil in large skillet over medium heat. ADD onion and bell pepper; add remaining ¼ teaspoon salt and ¼ teaspoon pepper. COOK 7 to 10 minutes, or until vegetables are tender, stirring frequently. REMOVE vegetables from skillet, set aside and keep warm. PLACE remaining 1½ teaspoons oil in skillet; heat over medium-high heat until sizzling. POUR off any accumulated liquid and place cod, seasoned side up, in a single layer in the skillet. COOK 3 minutes. GENTLY turn over and cook 4 to 6 minutes or until fsh is frm and lightly browned. REMOVE from skillet. FLAKE with a fork. While fsh is cooking, WRAP tortillas, two to a damp paper towel. MICROWAVE for 20 to 30 seconds or until warm and tender. To serve, ARRANGE fsh chunks on tortillas. TOP each with a heaping tablespoon of onion and bell pepper; fold and serve. Pass salsa separately. Makes 4 (two-taco) servings Note: If desired, grill cod instead. Per serving: 285 calories / 4.5 grams total fat / 23 grams protein / 35.5 grams carbohydrates / 60 milligrams cholesterol / 530 milligrams sodium / 5.3 grams dietary fiber Colorful, healthful tacos can be served with a flling of either vegetarian black beans and cheese or fsh. Strawberry-Mango Salsa is an ideal complement to both fllings. COMBINE strawberries, mango, cilantro, lime juice, green onion, chile and honey. STIR well and set aside while making tacos.