Lorraine Kearney Nutrition 

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Taco Tuesday AND (almost) Cinco de Mayo!

Cinco de Mayo is tomorrow! We've got you covered with a few taco recipes you can try for Taco Tuesday or for Cinco de Mayo!


A little history about Cinco de Mayo: It's a misconception that it's Mexico's independence day! May 5th 1862 marks the date the Mexican army's victory over France at the Battle of Puebla. This is why May 5th is also known as Battle of Puebla Day. Cinco de Mayo is celebrated much more in America than it is in Mexico - in fact, it's a pretty minor holiday in Mexico! The US has taken Cinco de Mayo as an opportunity to commemorate Mexican culture and heritage, especially in areas with predominantly Mexican-American populations.


We've got 4 delicious recipes for tacos for you today! The wonderful thing about tacos is that they are super versatile! You can use any protein and it will taste delicious. Swap out the fish and chicken with beans or tofu for vegetarian versions - they'll taste just as good!

Let's start with the cod tacos. These are so fresh and yummy! Cod is a great fish to use for tacos, and a great starter fish for kids because of it's mild taste. It is a great source of protein, which our bodies need to make and repair skin, muscle, organs.


We've also included cabbage in here because not only does it have a pretty color and delicious crunch, it is also super good for you! It's a great source of vitamin K, which is great for bone health and prevents risks of Alzheimer's disease. Cabbage is also anti-inflammatory and contains tons of antioxidants, and it's full of anti-cancer substances.


The broccoli slaw is another addition of color and crunch - the perfect combo with the soft and airy fish! Broccoli also has a ton of nutrients. It has sulforaphane, which has antioxidant, anti-inflammatory, anticancer, antimicrobial, anti-aging, anti-diabetic and neuroprotective properties! Sulforaphane protects against a number of different cancers, such as lung, stomach, colon and breast, as well as lowering the risk for diabetes, cardiovascular disease and osteoporosis. Broccoli also has lots of vitamin A, vitamin C, vitamin K and vitamin b6, as well as folate, potassium and manganese.

Next up are the tuna tacos. Tuna is a great source of selenium, which is a nutrient that is evidenced to reduce the risk of osteoporosis, which is the loss of bone density. It is also important for heart health and reduces the risk of diabetes. Opt for yellow fin tuna for the highest amount of selenium!


Next onto the black bean tacos! These are so yummy and flavorful, and are full of nutrients too! Black beans are a fantastic source of iron, fiber, manganese, magnesium and antioxidants. We've talked about the benefits of avocado before (we love it!), but here's a little reminder! They have tons of vitamin C and K, calcium, potassium and magnesium. That means they're great for our bones, our immunity, our muscles, our glucose levels, our heart health and cell metabolism! They also make for a creamy addition to the sauce.


Last but not least, the chicken tacos. This is a great one to swap out the chicken for beans or tofu! Topping this with radishes adds some great crunch and color. Radishes are also full of vitamin C, which we need for cleansing our blood from toxins and regulates blood pressure and helps fight diseases. They also contain tons of fiber!


If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!




Cod Tacos

Total time: 15 mins

Serves: 1


Ingredients

  • 1 tablespoon extra virgin olive oil

  • 4-6 oz. wild caught cod

  • ¼ cup broccoli slaw

  • ¼ cup purple cabbage

  • 2 corn tortillas

Dressing

  • 1 clove garlic, whole

  • ¼ avocado, sliced

  • 1 lime, juiced

  • 8 - 10 mint leaves

  • ¼ cup cilantro

  • Pinch salt & pepper


Directions

  1. Dressing: In a blender or food processor, add the avocado, garlic, lime juice, mint, cilantro, salt and pepper (add water as needed). Blend on high until a creamy liquid consistency

  2. Add broccoli and cabbage to a bowl and fold in the dressing until mixed well.

  3. In a skillet or pan, heat a little oil. Add the cod; cook until white and fluffy.

  4. Warm tortillas, then top with cod and slaw. Enjoy!

Tuna Tacos

Total time: 10 mins

Serves: 1

Ingredients

  • 4oz. wild caught tuna

  • 2 tsp sesame seeds

  • 1 tsp extra virgin olive oil

  • Hot sauce

  • 1 cup arugula

  • 1 tbsp cilantro chopped

  • ¼ cucumber, julienned

  • 2 corn tortillas

  • 2 lemon wedges

Directions

  1. Sprinkle sesame seeds over tuna and press seeds into the fish.

  2. Heat a pan or skillet over medium heat. Add tuna and cook on each side for 1-2 mins for medium rare. Remove from heat and let sit for 3 mins, then slice.

  3. Plate tacos and dress with hot sauce, arugula, tuna, cilantro and cucumber. Garnish plate with lemon wedges. Enjoy!

Black Bean Tacos

Prep time: 5 mins

Wait time: 30 mins

Serves: 2


Ingredients

  • 1 cup corn

  • 1/2 cup tomatoes diced

  • 1/4 cup cilantro, minced

  • 1 shallot, diced

  • 2 tbsp garlic, minced

  • 2 tbsp apple cider vinegar

  • 1 tbsp olive oil

  • 1 cup black beans, rinsed

  • 4 corn tortillas

  • 1 avocado, sliced

  • 1 lime wedged

Directions

  1. In a large bowl, add the corn, tomatoes, cilantro, onion, garlic, oil and apple cider vinegar. Cover and let sit for 30 mins.

  2. Heat a pan or skillet with a little oil and add beans to warm.

  3. Plate tacos, top with beans, corn salsa, and avocado. Garnish plate with lime wedges. Enjoy!

Chicken Tacos

Prep time: 5 mins

Wait time: 30 mins

Serves: 2


Ingredients

  • 1 cup rotisserie chicken, shredded

  • 4 corn tortillas

  • Lime wedges

  • 1/2 avocado, mashed


Cucumber Salsa

  • 1 cucumber, diced

  • 4 radishes, julienned

  • 1/4 cup cilantro, minced

  • 1 tsp garlic

  • 1 lime juiced

  • Pinch salt & pepper


Directions

  1. Add salsa ingredients together and let sit for 30 mins.

  2. Warm the tortillas and top with mashed avocado, chicken and salsa

  3. Squeeze some lime juice on top and enjoy

Remember, eating healthy doesn't have to look boring!

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