Tacos are always a good idea. They are a hit with kids and adults (even the picky ones). Tuesdays are routinely Taco Tuesday at my house and the whole family looks forward to it each week. A taco bar is also a great way to feed a crowd and allows for each person’s taco to be customized to their taste. Many people will flock to their favorite restaurant for Cinco de Mayo festivities this month, but a quick, nutritious, and cheap home-based celebration is within your reach.
Whenever I begin planning my meals for the week, I always start by thinking about nutrient gaps. In other words, what nutrients does my family need more of in their diet? And almost always the answer will be fiber!
Fiber is an essential nutrient, but it is often consumed well below the amount recommended for optimal health. Most women need about 25 grams per day, and most men need 35-38 grams per day. However, most Americans only get about 10-15 grams in a normal day. Fiber helps keep our gut happy, lower cholesterol, and decrease our risk of colon cancer. It’s important to remember that fiber only exists in plant foods. So how do we power up taco night to include more fiber? My two strategies include rethinking our protein and topping choices. Tacos are usually filled with ground meat like beef or turkey and topped with lettuce, tomato, sour cream, and cheese. And while there is room for all foods in a well-balanced diet, swapping the meat (or a portion of it) for a plant-based protein and adding in some veggie-packed toppings help build a plate full of fiber and micronutrients.
My favorite plant-based protein for tacos is the humble lentil. It is readily available at most grocery stores and even the dollar store. One pound of dried lentils is usually under $2 and will last for several meals. For tacos, brown or green lentils are the perfect texture to replace ground meat. If you aren’t ready to go meat-free, using half the amount of group meat and replacing the rest with lentils is a budget-friendly way to get more fiber while still enjoying your favorite filling. Feel free to use your favorite taco seasoning blend, but I love mixing up a batch of my own so I can control the amount of salt and spice. I also step up the nutrients in my topping by adding a homemade pico de gallo and some sliced avocados or guacamole.
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