Are you a soft shell or a hard shell taco lover?
Personally, I'm a hard shell lover, but luckily this recipe works for either one. Sometimes I use this recipe in a taco salad and crunch up my taco too.
Substitutes for VEGETARIAN and VEGAN options will be provided in this recipe! I personally switch it up and have had all the versions for this taco.
Let's talk about these tacos because they are NOT your average taco. These tacos are made with fried mushrooms, cabbage, and peppers. Not only do these flavours work so well together and are regularly used in many Japanese style dishes like stir-fries and pasta, but these ingredients are secret superfoods and include some of my favourite hidden nutrients, so here's the rundown;
MUSHROOMS-
#1. All mushrooms contain high levels of B vitamins as well as a certain powerful antioxidant called selenium.
A) Now selenium contains high levels of antioxidants which helps prevent cell damage, AKA, restore, repair, and prevent injury to muscles.
B) Selenium has also been found in studies to reduce the risk of cancers, reduce risks of heart disease (low levels on selenium in the bloodstream have been linked with increased chances of heart disease), has been found to reduce oxidative stress (high levels of oxidative stress has been found to play a role in of progression of neurological diseases, multiple sclerosis, and Alzheimer's).
C) Without going into too much further detail on the MAJOR BENEFITS of selenium here are some further advantages, is important in thyroid health, boosts your immune system, and has been studied to help with chronic diseases such as asthma.
(SOURCE: healthline.com) CABBAGE-
#1. Studies have shown a high correlation to protect against inflammation, to help speech up the healing process of injury or infection.
#2. Cabbage is packed with VITAMIN C, also known as ascorbic acid, this vitamin serves a ton of very important roles for the human body.
To name a couple;
It is ESSENTIAL to make COLLAGEN (many of you may already take collagen supplements or powders as the overall benefits of collagen have been found high essential to proper bone, muscle, and blood vessel functioning to all humans), helps absorb the iron found in plant foods, and is also a powerful antioxidant.
#3. It helps improve digestion since cabbage is very fibre rich.
#4. Could help LOWER blood pressure and cholesterol.
Cabbage contains compounds called phytosterols. These compounds have a similar structure to cholesterol and are able to reduce cholesterol by blocking the absorption of it in the digestive tract.
(Source: healthline.com)
RED PEPPER-
#1. Burn MORE CALORIES with red bell peppers. I know what you're wondering, what, how?
Recent research has shown that the red bell peppers can activate thermogenesis and increase metabolic rate without increasing our heart rate and blood pressure like hot peppers do.
#2. Red bell peppers are packed with antioxidants. They contain high vitamin C and A, and are one of the highest veggies in lycopene (a nutrient found to prevent many cancers including prostate and lung), making it considered a top-notch SUPERFOOD.
#3. Going back to that VITAMIN C, red peppers contain MORE THAN 200% of your daily vitamin C intake.
#4. Red peppers are a great source of vitamin b6 and folate, both these vitamins have been shown to help prevent anemia.
(Source: chatelaine.com)Now that you've found yourself getting into a little science lesson on your Taco Tuesday, let's put that science lesson to good use and make some yummy tacos out of it!
-The Abbi-way Taco Tuesday-
(vegetarian & vegan options)
Serving- 6 Tacos
Prep Time: 5 mins
Cook Time: 15 mins
Total: 15 mins
INGREDIENTS:
STIR FRY,
1/4 Cabbage
3-4 Mushrooms
1/2 Bell Red Pepper
Coconut oil
Sea Salt
1 Teaspoon Italian seasoning
ADDITIONAL FILLING;
1 pre-cooked grilled chicken breast or 1 can refried beans
Cucumber
Hard corn Taco Shell or Soft Tortilla Wrap
0% Fat Greek Yoghurt (Or Almond Yoghurt)
Mustard
Salsa
Hot Sauce
DIRECTIONS:
1. In a medium-large skillet heat your pan between medium-high heat with coconut oil.
2. While its heating chops the cabbage in quarter-sized slices, red bell pepper in small cubes, and the mushrooms in half then cut to slices. If using chicken cut the chicken into small slices and set aside.
3. Once the coconut oil is sizzling and the pan is heated, add all your veggies. Top with sea salt and toss veggies frequently in pan-frying for 5-7 minutes and reduce heat to medium.
4. Toast your wrap or soft shell taco either in a toaster oven or oven on baking sheet on broil for 1-2 minutes. Keep an eye on these because they are easy
5. Once veggies are done and slightly crispy and browned, remove from pan into a plate or bowl. Keep stove on and use the same pan to heat up your pre-cooked grilled chicken that was set aside earlier or poor you're full can of refried beans and spread out amongst pan. Sprinkle the Italian seasoning on top of the beans or chicken while in the pan.
6. Cover and cook for 4 minutes then remove the cover and flip cooking for about another 3 minutes.
7. Once cooked, assemble your taco.
You can do this step however you choose, here's how I did mine; First, in my hard taco shell I put the chicken (or beans), then top with the grilled veggie blend from earlier, I added chopped cucumber, hot sauce, 1 tablespoon of 0% fat Greek Yoghurt, salsa, and mustard for a tangy taste.
Hope you enjoy, as always if you make this recipe I would love to see it, it always makes my day! You can send me your finish product via Instagram @abmorfitness, I love to repost and share your guy's outcomes!
Comments, questions, suggestions, drop them below, I respond to all!
Comments