Taco Tuesday

It's time for another Taco Tuesday. Today's yumminess includes Spicy Grilled Tempeh Tacos with Frijoles Molidos and Homemade Sour Cream (the name of this is almost a mouthful itself!) and Banana Chocolate Tacos. (Yes, you read right!) Enjoy!

MOCHA DESSERT TACOS

I found this, along with five other taco recipes, on the Runner’s World website (posted on June 26, 2018), though it’s originally from the Prevention test kitchen.

This recipe begins, “These blueberry-pancake taco shells are made from whole wheat flour for extra heart-healthy magnesium (a mineral the typical American diet falls short on).”

Serves: 6; Prep Time: 5 minutes; Total Times: 25 minutes

This can be found at https://www.runnersworld.com/nutrition-weight-loss/a21946015/healthy-taco-recipes/. They were originally from: Prevention US.

Ingredients

4 oz dark chocolate, finely chopped

1 tsp instant espresso powder or coffee granules

2 medium bananas

3 large eggs

1 c blueberries

1/2 c whole wheat flour

2 tsp whole milk

1/2 tsp baking powder

1/4 tsp kosher salt

2 tsp canola oil

2 c berries (such as blueberries and raspberries)

Directions

Microwave chocolate in 15-second bursts in microwave-safe bowl, stirring intermittently, until melted. Stir in espresso powder until smooth.

Puree bananas, eggs, blueberries, flour, milk, baking powder, and salt in blender until smooth.

Heat 1 tsp oil in large nonstick skillet over medium. Dollop 1/4 cup batter into skillet (spread slightly) and cook until top is set, 2 to 3 minutes; flip and cook until golden on bottom, 2 minutes more. Repeat with remaining batter, adding remaining oil as needed.

Fold each pancake and fill with berries. Drizzle with chocolate-coffee sauce.

Per serving: 260 calories, 7 g protein, 36 g carb, 7 g fiber, 18 g sugars (9 g added sugars), 11 g fat, 4.5 g sat fat, 94 mg cholesterol, 163 mg sodium

SPICY GRILLED TEMPEH TACOS WITH FRIJOLES MOLIDOS AND HOMEMADE SOUR CREAM [VEGAN, GLUTEN-FREE]

This recipe comes from OneGreenPlanet, and is Dairy Free; Gluten-free; Vegan; Wheat Free.

To view this online, click here.

Ingredients

For the Tempeh and Tacos:

Tempeh, as needed

Spicy bean paste, as needed

Tortillas (gluten-free if necessary)

Pico de gallo

Guacamole

For the Frijoles:

6 cloves roasted garlic

4-5 cups cooked red beans

1 teaspoon sea salt

2 teaspoons cumin

Juice of 2 limes

1 teaspoon olive oil

1/4 teaspoon cayenne or chipotle

1/2 teaspoon smoked paprika

For the Sour Cream

1 cup raw, pre-soaked cashews

1 cup rejuvelac (see notes)

1/2 teaspoon coarse sea salt

Preparation

Brush the tempeh with the bean paste and then grill.

Lightly grill tortillas for about 30 seconds/side.

To make the sour cream, put all ingredients in a high-speed blender and run until very smooth. Then set out in a covered glass container to culture for at least 24 hours. Taste for sourness. Colder climates will require more time. 24 hours at 85°F is about perfect. Refrigerate until thickened.

To make the beans, roast your garlic or pan fry them whole in a skillet until brown. Then cook the beans a minute or two longer than normal, drain, but reserve your bean juice.

Mash the garlic cloves with a fork, then add the beans and spices over low heat. Allow them to simmer for a couple minutes while you go to work with a potato masher. Add the lime juice, olive oil, and bean juice to keep the mixture soft and workable.

Assemble tacos and add pico de gallo and guacamole.

Notes:

Rejuvelac is a fermented liquid you can buy online or make at home.

BANANA CHOCOLATE TACOS

Chocolate? Bananas? On tacos? Sure, why not? This one (from the May 2016 issue of Runner’s World) begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”

Ingredients

1 cup part-skim ricotta cheese

2 Tbsp. almond butter

1 Tbsp. maple syrup

1–2 tsp. orange zest

1 tsp. vanilla extract

2 oz. chopped dark chocolate

1/2 tsp. cinnamon

4 small bananas, sliced into 1/2" pieces

4 small (6") whole-wheat tortillas, heated according to package

1/4 cup unsweetened toasted coconut flakes

Instructions

Stir together ricotta, almond butter, syrup, orange zest and vanilla.

Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.

Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.

Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.

AMERICAN BBQ TACOS

This is from Vegetarian Times, and begins, “For authentic Southern flavor, top these tacos with prepared coleslaw instead of shredded lettuce.” Yield: Serves 4.

To view this online, click here.

Ingredients:

BBQ Sauce

1 1/2 Tbs. ketchup

1 Tbs. vegetarian Worcestershire sauce

1/2 tsp. honey

1/8 tsp. hot sauce, or more to taste

Tacos

1 1/2 Tbs. vegetable oil

1 cup sliced button mushrooms

1/2 cup diced green bell pepper

1/2 cup shredded carrots

1 cup soy crumbles, such as Lightlife Gimme Lean

4 6-inch corn or flour tortillas, warmed

2 Tbs. chopped red onion

1/3 cup grape tomatoes, halved

1/2 cup shredded Romaine lettuce

1/2 cup shredded cheddar cheese

1 Tbs. pickle relish, optional

Instructions:

To make BBQ Sauce: Combine all ingredients in bowl.

To make Tacos: Heat oil in nonstick skillet over medium heat. Add mushrooms, bell pepper, and carrots, and cook 3 minutes, or until vegetables are softened, stirring halfway through. Add soy crumbles and 2 Tbs. BBQ Sauce. Cook 8 minutes, or until soy crumbles are browned.

Fill tortillas with soy crumble mixture. Top with red onion, tomatoes, lettuce, cheese, and relish, if desired. Serve with BBQ Sauce.

Nutrition Information: Calories: 178; Protein: 12 g; Total Fat: 10 g; Saturated Fat: 3.5 g; Carbohydrates: 10 g; Cholesterol: 15 mg; Sodium: 409 mg; Fiber: 3 g; Sugar: 4 g

CARROT-AND-BLACK BEAN CRISPY TACOS

This recipe comes from Country Living, and begins, “Dig into vegetarian tacos with tons of fresh flavor.” Total Time: 30 minutes; Prep Time: 30 minutes; Level: Easy; Yield: 4 servings.

To view this online, click here.

Ingredients

3 tbsp. extra-virgin olive oil, divided

1 small onion, chopped

1 poblano pepper, diced

1 tsp. chili powder

1 (15.5-oz.) can black beans, drained and rinsed

1 tbsp. fresh lime juice, plus wedges for serving

Kosher salt

Freshly ground black pepper

1/2 lb. medium carrots, cut into 3" to 4" sticks

1 tsp. ground cumin

8 whole-grain taco shells, warmed

Sliced avocado, crumbled queso fresco, and chopped fresh cilantro and radishes, for serving

Directions

Preheat oven to 450 degrees F. Heat 1 1/2 tablespoons oil in a medium saucepan over medium-high heat. Add onion and pepper and cook, stirring occasionally, until tender, 4to 6 minutes. Add chili powder and cook, stirring, until fragrant, 30 seconds. Add black beans and 1/3 cup water. Reduce heat to medium-low and cook, stirring occasionally, until thickened, 4 to 6 minutes. Mash beans with the back of the spoon until thick. Stir in lime juice. Season with salt and pepper.

Meanwhile, toss carrots with cumin and 1 1/2 tablespoons oil on a rimmed baking sheet. Season with salt and pepper. Roast, turning once, until just tender, 10 to 12 minutes.

Divide beans and carrots between taco shells. Top with avocado, queso fresco, cilantro, and radishes. Serve with lime wedges alongside.

PER SERVING: protein: 8 g; fat: 17 g; carbohydrate: 42 g; fiber: 10 g; sodium: 261 mg; cholesterol: 0 mg; calories: 334.

MAPO TOFU TACOS

I first found this at Nosh On.It, along with several other vegetarian taco recipes (you can check out all nine here). This one is from Alice Choi and her wonderul blog, Hip Foodie Mom.

Alice wrote, “While in college, mapo tofu was one of the first dishes I learned to make. . . well, kind of. You have to remember, I was in college and needed to eat quickly so I could go back to playing or studying or whatever I was doing so I was hardly ever in the kitchen cooking. Ever.”

Prep Time: 20 minutes; Cook Time: 25 minutes; Total Time: 45 minutes; servings: 5 - 6.

To view this recipes online, as well as the rest of Alice’s description of this recipe, go to https://hipfoodiemom.com/2013/02/07/mapo-tofu-tacos/. And while you’re there, check out the rest of the site. I think you’ll be glad you did!

Note: You can double the ingredients for the mapo sauce in order to have a bowl of the sauce on the table if dipping is desired while eating.

Ingredients

For the baked tofu:

1-2 cups all purpose flour

2 eggs; slightly beaten

about 2 cups panko breadcrumbs

1 - 19 oz container of firm tofu; cubed not small cubes but slightly larger ones; should make about 30 tofu cubes

For the mapo sauce:

1 tablespoon soy bean paste

1 tablespoon sesame oil

1-2 tablespoons szechuan sauce start with 1 tablespoon

1 tablespoon low sodium soy sauce

2 gloves garlic minced

1/2 cup water

Salt to taste; if needed

For the tacos:

corn or flour tortillas I actually preferred the flour tortillas for this even though they are photographed with the corn tortillas

shredded carrots

shredded cabbage

scallions; diced for garnish

sriracha sauce

Instructions

Preheat the oven to 400 degrees and prepare a lined baking sheet with foil, a non-stick baking sheet or parchment paper.

Set-up the dredging area: Place the flour in a medium bowl and place the eggs in another bowl and whisk with a fork for about 20 seconds. Place the panko in a third bowl.

After you have cut your tofu, pat dry each one in paper towels to drain the excess water/liquid. Dip each tofu cube into the flour, then in the eggs and then lastly into the panko. You want each cube lightly breaded with panko. Place on the prepared baking sheet. Bake for 10 minutes, then flip each tofu cube and bake for another 10 minutes.

While your tofu is in the oven, prepare the sauce. Heat a medium sized sauce pan over high heat. Add all of the sauce ingredients (start with 1 tablespoon of the szechuan sauce) and mix well for a couple minutes. Taste and add more szechuan sauce or water or salt if needed and bring to a slight boil. Turn the heat to medium-low and let simmer for an additional 4 - 5 minutes. Gently stir and blend well.

When the sauce and tofu is ready, prepare your tacos. Heat the tortillas slightly in a toaster oven and assemble: place your warm tortilla on a plate, place 3-4 tofu cubes on top, pour the mapo sauce over the crispy tofu cubes, add the shredded carrots, then the cabbage (you can drizzle some more mapo sauce over the cabbage if desired) and garnish with the diced scallions and drizzle on some sriracha sauce if needed. Serve immediately.