1. Celebrate in color. Move vegetables, such as red, green or orange peppers, to the center of your plate. You can always venture outside of fajitas, burritos or salads with a stuffed pepper entrée: Core a pepper and fill with brown rice, black beans, squash and herbs, such as cilantro or parsley, for a nutrient-packed, Mexican-inspired meal.
Nutrition Rx: Red peppers are a great way to support overall immune function. One cup contains more vitamin C than a cup of strawberries or an orange.
2. Favor beans over sour cream. Black bean dip provides a similar texture to sour cream, but without any saturated fat and with twice as much protein and five times the fiber. All you need is one can of black beans (kidney beans or pinto beans are also great options), a cup of salsa, 1/2 teaspoon of ground cumin and a blender or food processor. Pair with your favorite whole grains or raw vegetables.
Nutrition Rx: Beans contain a resistant starch that the good bacteria in our guts can convert to short-chain fatty acids, which support a range of benefits from your basic gut health to improved blood sugar control.
3. Go for the green (peas). Incorporate green peas into your next batch of guacamole. The combo of green peas and avocada packs protein, fiber and omega-3s, which help your brain function at optimal speed. By using peas, you’ll still reap the benefits of these essential fatty acids, but cut total calories and grams of fat almost in half.
Nutrition Rx: Instead of keeping peas in your freezer as a makeshift ice-pack for that surprise ache or pain, eating them will do you a world of good. Peas are rich in phytochemicals that help keep inflammation at bay. They are also a good source of vitamin K, manganese and thiamine, among other vitamins and minerals.
4. Try mango salsa. This fruit offers a sweet kick to an often spicy dish. Make your own salsa by combining one fresh mango with a large tomato, one tablespoon of chopped jalapeno pepper, for heat, and then add a few tablespoons of fresh lime juice, to taste. This salsa is quick and easy — the ultimate definition of fast food.
Nutrition Rx: Rich in fiber, vitamin C and beta-carotene, mangoes provide protective benefits for heart health, eye health and combat free radicals, reducing the risk of several forms of cancer.
5. Opt for a healthful grain. Baked corn chips are a perfect substitute for traditional versions that are usually fried. You can make them or pick them up at the store. Other options include whole-grain tortillas or brown rice, which can serve as a base for a burrito or burrito bowl.
Nutrition Rx: A long-term strategy for optimal health is to make the meal yours. Pick any tip above or combine them all for a delicious family-friendly entrée packed with leafy greens, red peppers, beans, low-fat guacamole and mango salsa. Serve and enjoy!
