Dietitians Dish – October 16, 2023
Try a New Take on Tacos
Tacos can be a versatile plant-forward meal. Following a plant-based lifestyle
is more flexible than a strict vegan or vegetarian diet. It’s more flexitarian in nature and means eating mostly fruits, vegetables, legumes, and other plant-based, non-animal foods.
• Weight loss
• Lower cholesterol and blood pressure
• Brain health
• Lower cancer risks
• Longer lifespan and quality of life
• Conserves water
• Protects habitats
• Reduces greenhouse gas emissions
Cauliflower is a great addition to plant-based meals because of the various nutrients it offers. This versatile, Vitamin C-rich vegetable can be eaten raw or cooked, as well as swapped for favorite foods like pizza crust, mashed potatoes, and white rice. You can even replace meat in a taco with seasoned cauliflower florets.
Roasted Cauliflower Tacos with Avocado-Black Bean Salsa
Ingredients:
- 2 garlic cloves, minced
- 1 medium head cauliflower, cut into small florets
- 2 Tbsps. extra virgin olive oil
- 1-3/4 tsps. ground chipotle pepper
- 1/2 tsp. plus 1/8 tsp. salt
- 1/2 tsp. plus 1/8 tsp. pepper
- 1 large tomato, diced
- 1-1/2 cups rinsed and drained canned black beans
- 1/4 cup chopped fresh cilantro leaves
- 2 Tbsps. fresh lime juice
- 1 avocado, peeled, pitted, and chopped
- 12 (6-inch) corn tortillas, warmed
- 1/4 cup reduced fat sour cream
Directions:
- Place large, rimmed baking pan in oven; preheat oven to 475°.
- In large bowl, toss garlic, cauliflower, oil, 1-1/2 tsps. chipotle pepper, and 1/2 tsp. each salt and pepper. Spread in single layer on hot pan; roast 15 minutes or until charred, turning once during last 2 minutes of cooking.
- In medium bowl, toss tomato, beans, cilantro, lime juice, and remaining 1/4 tsp. chipotle powder, and 1/8 tsp. each salt and pepper; fold in avocado.
- Evenly fill tortillas with cauliflower mixture and avocado mixture, then top each with sour cream.