Nutrient Packed Mexican Fiesta!

While spending the week with my family at our beach house, I wanted to treat them to a CLEAN meal of one of our favorites – MEXICAN.  The three dishes that I prepared were all easy to put together and pack a lot of spicy flavor, not to mention ALL of the micronutrients that are in the recipes’ ingredients. 

Other than the mouth watering taste, the menu features a great combination of omega 3’s, fiber, and antioxidants.

CLEAN MEXICAN FIESTA MENU:

#1: Fish Tacos with a Creamy Chili Lime Sauce

I used Cod in the recipe since it’s a family favorite (we love the Cape :), but the recipe we will work just as well with Mahi Mahi, Halibut or even shrimp if you prefer. All fish and Cod in particular, are a great course of complete protein (in just 3 ounces there are 19.4 grams of protein, almost 40% of your daily recommended intake). Cod also has heart healthy fatty acids (omega 3’s and omega 6) and is a great source of vitamins B6 and B12. See, we are off to a good start!

#2: Grilled Corn, Avocado & Black Bean Salad

Next, is an easy to make side dish that fills people up because of the FIBER.  I am not a huge fan of using corn in recipes because we get A LOT of it in pretty much everything we yet (don’t worry I won’t start a tangent here), but it adds a sweet taste to the avocado’s healthy fats and the beans protein and fiber. Now is anyone scared of what will happen after a dinner of beans? Here is a tip, soak dried black beans in water for 6 – 8 hours before cooking as it reduces gas formation. Beans, like all legumes, contain indigestible sugars that may cause intestinal gas and discomfort when consumed in large amounts.

#3: Spicy Kale Chips

Admittedly, most of my family was scared to try these but I got a thumbs up reaction from most of the table (let’s just say the men in the family were a bit immature about these!).  I cannot get enough of Kale and neither should you – it’s an amazing super food that if possible should make it into your meals daily. I plan on sharing my favorite Kale recipe soon so I won’t get into the health benefits here, but it’s considered by many scientists one of the most nutritious vegetables (and foods) in the world!

HERE ARE THE RECIPES (Buena Suerte!)

Fish Tacos

Taco Ingredients:

16 oz. of fish (cod, halibut, tilapia, or shrimp)
1 tbsp. cumin
1 tbsp. chili powder

1/2 cup chopped napa cabbage
1 lemon
1/2 chopped avocado
1 red pepper
1 small onion
4 small, whole grain tortillas or lettuce shells (I use romaine)

Directions:

·        Rub 1 large fish fillet with cumin, lemon and chili powder

·        Grill or cook in pan until done and flakey

·        While the fish is cooking, chop all vegetables and sauté the onions and red peppers until tender

·        Break fish into small pieces and divide into 4 small whole grain tortillas / lettuce shells

·        Top fish with onions, red peppers, napa cabbage, avocado and creamy lime sauce (recipe follows)

Creamy Chili Lime Sauce

Ingredients:

1/2 cup chopped cilantro, fresh
1 cup non-fat greek yogurt
1-1/2 tbsp. lime juice
Chili powder to taste

Directions:

·        Mix the greek yogurt, lime juice and chili powder in a small bowl. Once mixed, the sauce should be tinted red from the chili powder. Continue adding seasoning until desired spiciness.

·        Top the fish tacos with the prepared sauce and then sprinkle with cilantro.

Grilled Corn & Avocado Salad

Ingredients:

1 ear of corn (canned if you prefer)
1 can of black beans, drained and rinsed (or freshly soaked)
1/2 avocado
1/2  red onion
1 lime
1/4 cup cold pressed olive oil
1 teaspoon ground cumin
2 tablespoons balsamic vinegar
Sea salt and ground pepper to taste

Directions:

·        If preparing the corn fresh, boil corn for 3 minutes on the stove top and then grill 2 minutes per side on the side grill until light grill marks appear. Stand corn upright and shave off with a knife into kernel sized pieces. (If using the can option, thoroughly rinse corn after removing from can)

·        Drain and rinse black beans and add to the bowl with the corn

·        Chop onion and avocado into small pieces and add to the mixture

·        Combine ingredients for the dressing (lime, olive oil, cumin and vinegar) and mix to cover the bean and corn mixture

·        Refrigerate for one hour before serving

SPICY KALE CHIPS

Ingredients:

A bunch of kale, rinsed and dried
Olive oil
Sea Salt to taste
1 tablespoon of chili flakes (or to taste)
Sprinkling of paprika or cheyenne pepper power (optional)

Directions:

·        Preheat oven to 350 degrees

·        Remove the kale leaves from their tough end and inner stems and cut longer leaves in half or preferred bite size pieces

·        Place kale chips in large bowl and toss with olive oil. The kale leaves only need to be lightly coated with oil. (Too much will make the chips too limp and greasy so only add until coated)

·        Place the kale pieces in a single layer in a baking sheet and then sprinkle with sea salt and chili flakes

·        Bake for 12-14 minutes or until crisp. About 5 minutes before they are finished, you can gently toss them in the sheet pan for more even baking. (Watch them closely, they burn easily!)

·        For a more smoky or spicy flavor, lightly dust the kale chips with paprika or cheyenne pepper powder before serving.

LOOK, CLEAN PLATES!!!

Posted in: Clean Food