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H E A L T H Y E A T I N G
By Bev Bennett
Make time for
T
aco Tuesday may have started out as a
restaurant promotion, but there's no reason
you can't let it inspire your own midweek
dinners at home by serving a savory filling,
zesty topping and fresh herbs wrapped in
a tortilla of your choice.
In addition to tasting good, this staple of
Mexican cooking can be a fine fit in a balanced
diet, say the experts.
"When I think about a healthier taco, I'm thinking
whole grains, antioxidant vegetables, lean protein and
healthy fat," says Angela Ginn, a registered dietitian
nutritionist in Maryland and spokesperson for the
Academy of Nutrition and Dietetics.
HEALTHY FILLINGS
Forget those images of plate-sized tacos heaped high
with meat and smothered in cheese. Instead, imagine
an appetizer-size serving full of goodies like seafood,
poultry, beans or greens.
"You can put literally anything you like in a taco
shell," says Jim Peyton, a San Antonio chef and
cookbook author. Swordfish and salmon are two of
his favorites, Peyton adds, but any fish that can be
grilled is appropriate.
For a veggie-centric taco, try a mushroom filling or
spinach or cheese, tomatillo and squash, suggests
Peyton, author of "Naturally Healthy Mexican
Cooking: Authentic Recipes for Dieters, Diabetics &
All Food Lovers" (University of Texas Press, 2014).
Beans in tacos are both traditional and nutritious,
adding vitamins and dietary fiber to the dish. And
robust vegetable and fruit condiments such as pico
de gallo, mango and corn salsa or pickled peppers
can add flavor without the fat of cream toppings,
according to Ginn.
a e
Taco
B y B e v B e n n e t t
T a c o
Tuesday