Tag Archives: diet

Vegan Potato Tacos (Tacos de Papa)

Tacos

Source: http://www.ilovevegan.com/vegan-potato-tacos-tacos-de-papa/

I thought this recipe interesting and wanted to share it with you guys

This post is sponsored by The Little Potato Company.

Vegan Potato Tacos (Tacos de Papa) - ilovevegan.com

This recipe has overhauled my taco game. They’re so damn simple and obscenely delicious. “Obscene” is my current go-to word for things that are just TOO MUCH (good or bad), like these tacos, they’re just TOO MUCH DELICIOUS.

Vegan Potato Tacos (Tacos de Papa) - ilovevegan.com

Let’s get to the specifics: Crispy fried tacos stuffed with slightly smoky, cumin-spiced Creamer potatoes topped with fresh pico de gallo, ripe avocado, chopped tomato and cilantro. Oh, and a squeeze of lime – Don’t forget the lime wedge!

Vegan Potato Tacos (Tacos de Papa) - ilovevegan.com

The filling is a short and simple 7 ingredients: The Little Potato Company’s Little Charmers, vegan butter or olive oil, garlic, cumin, adobo sauce (from a can of chipotle peppers packed in adobo), and salt + pepper. That’s it!

Vegan Potato Tacos (Tacos de Papa) - ilovevegan.com

The filling is ready in about 25 minutes. Frying the tortillas takes less than 2 minutes per batch. Totally do-able, even on a weeknight!

Vegan Potato Tacos (Tacos de Papa) - ilovevegan.com

Add a spoonful of quick and easy food processor pico de gallo (just 5 minutes to make!), and avocado. Tomatoes and cilantro are good (and pretty too) but they’re already in the pico, so you could skip ‘em if you want. I have and these tacos are still totally BOMB.

Vegan Potato Tacos (Tacos de Papa) - ilovevegan.com

I hope you give this recipe a try – I promise, it’s downright life changing. Cinco de Mayo is tomorrow, so take advantage of the opportunity way too many tacos, okay?

If you make this recipe, I wanna see! Tag me on Instagram: @ilovegan ♥ Happy eating!

Customization ideas:
  • These would be amazing for breakfast! For added protein, add some leftover tofu scramble or a sprinkle of canned black beans.
  • Change up the veggies: shaved cabbage or shredded iceberg would be great for added crunch. (For sweet-savoury lovers, a couple of slices of mango would be A++)

Vegan Potato Tacos (Tacos de Papa) - ilovevegan.com

The Little Potato Company - The Creamer of the cropThis post is sponsored by The Little Potato Company.
We love them for their commitment to simple, healthy whole foods like their delicious Creamer potatoes. Thanks for supporting the brands that support I Love Vegan!
Learn more about why we love Little Potatoes at www.littlepotatoes.com

Vegan Potato Tacos (Tacos de Papa)

Prep 10 mins

Cook 30 mins

Total 40 mins

Author Brittany Mueller

Yield 10 tacos

Crispy fried tacos filled with smoky cumin-spiced potatoes, pico de gallo, avocado, tomato, and cilantro. Super easy and insanely delicious!

Ingredients

  • 1.5 lbs (1/2 bag) of The Little Potato Company’s Little Charmers (Creamer potatoes), halved
  • Salted water, for boiling potatoes
  • 2 tbsp vegan butter or olive oil
  • 3 cloves garlic, minced
  • ½ tsp ground cumin
  • 1 tsp salt
  • Black pepper, to taste
  • 2 tbsp adobo sauce (from a can of chipotle peppers)
  • 8-12 corn tortillas
  • Canola or sunflower oil, for frying tortillas
  • To serve: pico de gallo (salsa fresca), sliced avocado, chopped tomato, cilantro, and lime wedges

Instructions

  1. Add halved potatoes to a large pot of cold, salted water. Bring to a boil over high heat. Boil for 10-15 minutes, or until potatoes are tender. Drain.
  2. Heat vegan butter or olive oil in a frying pan over medium heat. Add minced garlic and cook for 1 minute. Add drained potatoes and cook, stirring occasionally, for 5 minutes.
  3. Add cumin, salt, black pepper, and adobo sauce. Stir well. Cook for about 5 minutes.
  4. Mash 1/3-1/2 of the potatoes and mix well. Taste and adjust seasoning. Set aside.
  5. Prep your desired toppings before frying corn tortillas.
  6. In a large frying pan, heat a generous amount of oil over medium-high heat (¼” deep.) Allow plenty of time for the oil to get up to temperature (if the oil isn’t hot enough your tacos will be greasy.) Add 1-2 corn tortillas (don’t crowd the pan) and fry for 20-30 seconds. Flip tortillas and fold them roughly in half, fry for 15-20 seconds, flip and fry the other side for 15-20 seconds (until both sides are golden brown.) Drain on a cooling rack with an absorbent kitchen towel (or paper towel) underneath to absorb excess oil.
  7. While tacos are still hot, gently spread them open, add ¼-1/3 cup potato filling. Top with pico de gallo, fresh avocado, chopped tomato, and cilantro. Serve with a wedge of lime.

Notes

Crispy tortilla frying tips:

Adjust the heat as needed. If the oil isn’t hot enough the tacos shells will cook too slowly and absorb excess oil. If the oil is too hot, the tortillas will get crisp too quickly and you’ll struggle to fold them over to make the classic crispy taco shell shape.

You don’t need much oil, about ¼ inch in the pan will do. Add more as needed. To save on oil, use a smaller pan for frying.

Use tongs to flip and fold tortillas while frying.

Courses Side, Lunch and Dinner

Cuisine Mexican, Vegan

 

Should You Really Be Eating These 8 ‘Superfoods’?

Eat more superfoods

Source: http://www.health.com/nutrition/miracle-foods

I thought this recipe interesting and wanted to share it with our fans

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Certain so-called superfoods seem to be everywhere. They're said to ward off cancer, help with weight loss, extend your life, even whiten your teeth. But do these "miracle" foods really live up to all the hype? To find out, we interviewed experts and pored over research. Here's what we learned about apple cider vinegar, avocados, red wine, and more.

Coconut oil

The hype: Almost three-quarters of people in a recent survey said they thought coconut oil was healthy. No doubt that’s because of claims that it protects against heart disease (because it boosts HDL or “good” cholesterol), arthritis, Alzheimer’s, and diabetes; while also helping you lose weight, thanks to a particular kind of fat that your body may metabolize differently than others.

The reality: The American Heart Association (AHA) issued a recent statement that flat out recommended against using coconut oil. Why? A high level (82%) of really-bad-for-you saturated fat. Multiple studies confirm that coconut oil actually raises “bad” LDL cholesterol.

The bottom line: The AHA statement pretty much said it all. If you do go for coconut oil (we know it tastes good), practice extreme moderation. “One tablespoon a day provides nearly the recommended limit of saturated fat for the entire day for most adults,” cautions Malina Malkani, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

RELATED: 10 Surprising Beauty Uses for Coconut Oil

Chocolate

The hype: Chocolate supposedly staves off heart disease thanks to copious amounts of flavonoid antioxidants. It may also cut the odds of a stroke and improve memory and attention as we age.

The reality: Chocolate may protect against heart disease, stroke, and diabetes—but only dark, purer forms of chocolate. Once it’s been processed into prettily packaged treats beckoning from store shelves, it’s basically just sugar and fat.

The bottom line: A little of the right kind of chocolate may help reduce blood pressure, but a lot of any kind of chocolate will backfire. “The darker the chocolate the better,” says Malkani. Look for a cocoa content of 70% or more. And stick to one or two squares a day at most.

Butter

The hype: Butter is back! Unjustly vilified for so many years, the stuff is actually good for you.

The reality: A lot of the hype stemmed from one 2014 study which found that eating less saturated fat may not cut your risk for heart disease. But that’s a whole lot different than saying eating saturated fat is good for your health.

The bottom line: Don’t become a daily disciple of Julia Child’s high-fat recipes just yet. The current science still tells us to replace saturated and trans fats with unsaturated fats (think olive oil). If butter has a role, it may be to up your intake of indisputably healthy foods: “If used mindfully and sparingly, it can enhance the flavor of vegetables you might otherwise not enjoy,” says Malkani.

Avocado

The hype: Avocado, the poster child for “good” fats for decades, is rumored to reduce the risk of a host of health ills—obesity, diabetes, heart disease and others—and help you live longer too.

The reality: The fruit’s long-standing reputation may be well-deserved. “There is a large body of evidence that an avocado-rich diet high in monounsaturated fats helps lower LDL or bad cholesterol and raise HDL,” says Malkani. It may also ease pain from osteoarthritis.

The bottom line: Avocado every day may help keep the doctor away. But f you’re trying to lose weight, remember that one serving is actually only one-third of one fruit, says Malkani. Now-trending avocado oil is another matter, warns dietician Sandra Arevalo, director of nutrition services and community outreach at Montefiore Health System's Community Pediatrics in New York City. "The put a lot of additives in [avocado oil] so we have to be careful."

To get more nutrition tips, sign up for the HEALTH newsletter

Red wine

The hype: Red wine may be the one thing standing between you and heart disease and diabetes.

The reality: This may not be just wishful thinking. Studies going back decades have found a lower risk of heart disease and type 2 diabetes among people who drank moderate amounts of red wine compared to those who didn’t drink at all. But overdo it on the vino and you could end up with heart disease, liver disease, and cancer. A 2017 report found that even very small amounts of alcohol may increase the risk for breast cancer.

The bottom line: There’s a fine balance. “[Red wine] is good in moderation,” says Arevalo. The AHA recommends women consume just one alcoholic drink a day (that's 4 ounces of red wine), and that men stick to two.

Apple cider vinegar

The hype: The grapevine claims apple cider vinegar can whiten your teeth, lower blood sugar, fight infection, keep heart disease and cancer at bay, and oh so much more

The reality: Apple cider vinegar may lower blood sugar and help you feel full, but so do other kinds of vinegar. The same with losing weight. It’s not clear if apple cider vinegar has any use against cancer and heart disease. And it looks like it doesn’t help heal wounds. As for your teeth, not only will vinegar not lead to pearly whites, it can also erode enamel.

The bottom line: Apple cider vinegar is a good addition to salads, but don't consider it a potential panacea for health woes.

Coffee

The hype: Where do we even start? The supposed health benefits of coffee include lowering your risk of type 2 diabetes, liver disease, and heart disease while generally helping you live longer. It may treat Parkinson’s and keep your memory sharp.

The reality: Many of these benefits may be real. Caffeine has been shown to improve movement in Parkinson’s patients, while both caffeinated and decaf coffee may lower your risk of type 2 diabetes. Java is also linked with a reduced risk of several types of cancer including colon and prostate (but an increased risk of lung cancer).

The bottom line: The evidence applies to black coffee, not coffee laden with cream, sugar and syrup. Most studies show the benefits of caffeine come from about 400 milligrams—the amount on three to five 8-ounce cups of home-brewed coffee, say Malkani. If you are hypertensive, talk to your doctor, as caffeine can cause short-term blood pressure spikes. But if you don’t drink coffee now, experts says it's not worth starting the habit. (Same goes for wine.)

RELATED: 18 Superfoods for Your Heart

Lemon water

The hype: Water garnished with a little lemon is reputed to help digestion, speed weight loss, keep you hydrated, and prevent kidney stones.

The reality: The benefit of lemon water probably stems from the water part, not the lemon part, even though lemon has vitamin C. Water is good for you, and most of us don’t get enough.

The bottom line: Drink lots of water every day, with or without lemon. “I don’t think it’s a superfood. It’s just a wonderful way to vary the flavor of water,” says dietician Sharon Zarabi, director of the bariatric program at Lenox Hill Hospital in New York City. “For those who have trouble taking in 6 to 8 cups a day, lemon might make it a little bit more refreshing.”