Latin American Food

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

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baked taco

Latin American Food

When Spanish conquistadors arrived in Mexico and South America in the 16th century, they quickly realized an entire hemisphere of new flavors and ingredients, from chocolate to chile peppers.

They also found a new, protein-rich grain rumored to have fueled ancient Inca warriors’ greatest feats.

Today we know this nutrient-dense miracle seed as quinoa (pronounced “keen-wah”).

Today’s Latin American food is the blend of these native influences with European cooking traditions.

Traditional Mexican food makes use of healthy, flavorful ingredients like fresh vegetable salsas, avocados, baked corn tortillas, spicy bean dishes, and healthy proteins.

The tacos below take just minutes to prepare.  If you don’t eat cheese, you can double the amount of avocado instead.

If you don’t have avocado on hand, double the cheese!

And if you don’t eat meat – substitute roasted mushrooms.

Recipe of the Day:  Baked Tacos

Makes 8 servings

8 corn tortillas (6-inch diameter)

1 cup pureed tomato salsa

2 cups cooked, crumbled lean ground beef, chicken, or turkey

1/2 cup (2 ounces) shredded reduced-fat Mexican 4-cheese blend

Red chile flakes to taste (optional)

1/2 firm-ripe Hass avocado, finely diced (about 1/2 cup)

*Use as many organic ingredients as possible.

Preheat the oven to 475 degrees Fahrenheit.

Place the tortillas on a nonstick baking sheet.

Spread each tortilla with 2 tablespoons of the tomato salsa, leaving a 1/2-inch border around the edges.

Sprinkle each taco with 1/4 cup of the crumbled meat and 1 tablespoon of the cheese.

Sprinkle with chile flakes, if desired.

Bake for 6 to 7 minutes, or until the cheese melts and the edges just start to brown.

Remove from the oven.

Loosen from the pan.

Sprinkle each with 1 tablespoon diced avocado and fold in half, pressing the edges of the tortilla lightly together.

Serve immediately.

Per serving:  150 calories, 4 g total fat (1 g saturated), 20 mg cholesterol, 160 mg sodium, 15 g total carbohydrates (2 g sugars), 3 g fiber, 14 g protein.

If you have questions about Latin American cooking, send us an email.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: – 715-431-0657

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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