Taco Tuesday

Growing up in New York (state, not city) and Connecticut, I don't think I ever had tacos.

Looking back, it almost seems strange, not having them. It wasn't until Mom, my sister, brother and I moved to Florida that we started having tacos. I'm not sure if it was because Dad didn't like tacos, or if Mom simply wanted to try fixing something totally different. But either way, once we were here, Mom seemed to make these at least once a week. At the time, the tacps consisted of crispy taco shells, along with bowls of ground beef, tomatoes, lettuce, and shredded cheese.

Now, of course, they can be made with a variety of fillings, and include soft tortilla shells instead of the crisp shells. As these recipes show, they don't even need to have meat in them to be wonderful. Check out the Black Bean Tacos With Avocado and Spicy Onions (which I think Mom would've loved), the Stand 'N Stuff™ Breakfast Tacos, or any of the other yummy taco recipes in today's post. Enjoy!

ROASTED ROOT VEGGIE BREAKFAST TACOS

This is from Leyla Shamayeva, MS, RD at VeryWellFit. Leyla wrote, "Enjoy a heartburn-friendly taco…for breakfast! These don’t contain a single heartburn trigger—no spicy jalapeños, chili pepper, paprika, BBQ sauce, garlic, onions, or acidic lime juice. However, you’ll still get the traditional Mexican flare from spices like cumin and coriander, corn tortillas, and lime zest."

Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Servings: 2 (1 taco each)

To view this online, go to https://www.verywellfit.com/heartburn-friendly-breakfast-tacos-4129420.

Ingredients

1 small sweet potatoes, cubed (1/4” - 1/2” pieces)

1 medium carrot, peeled and sliced (1/4” rounds)

1 tablespoon olive oil

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon salt

Zest of 1/2 lime

1 cup canned black beans (mashed)

2 (6-inch) corn tortillas

Preparation

Preheat oven to 350 F and line a small baking sheet with parchment paper.

In a small bowl, mix the sweet potatoes and carrots with olive oil, cumin, coriander, salt, and lime zest. Transfer to the baking sheet and roast for 15 minutes.

Once the vegetables are ready, spread the mashed black beans on the tortilla and top with the veggies.

See the serving tips below for additional topping suggestions.

Ingredient Substitutions and Variations

Swap in your favorite root vegetables if you’re not a fan of carrots and sweet potatoes—turnips, parsnips, rutabaga, radishes, and kohlrabi are good choices that won’t trigger heartburn.

You can also use a different kind of bean if you don’t have the black variety handy.

Cooking and Serving Tips

The roasted vegetables explode with flavor, so you can easily enjoy these breakfast tacos without anything added. They’ll feel more like breakfast topped with an egg or lime-zested yogurt though. You can add a fried egg, cooked in half a teaspoon of olive oil, and sprinkle with a little bit of lime zest for an additional 90 calories. Alternatively, top with 2 tablespoons plain low-fat yogurt mixed with zest from half a lime for an additional 35 calories.

You can serve these tacos traditionally, with a double tortilla, but it’s important to keep portions in check when you have heartburn. Larger meals tend to increase abdominal pressure and force acid past the barrier between your stomach and esophagus. If you think you’ll feel full with a single tortilla layer, stick to that.

To save time in the morning, prepare the veggies and black bean mash the night before and simply assemble your taco in the morning.

TACO PASTA SALAD

This is from Old El Paso, and begins, "A Taco Pasta Salad is a great idea for any event, from weeknight taco nights to potlucks or picnics. It's hearty enough to be the main course or a cool side dish to other grill recipes. All you need is 10 minutes of prep time and Old El Paso™ Original Taco Seasoning Mix to make pasta salad with taco seasoning. It's packed with all your favorite ingredients like black beans, corn, cilantro, tomatoes, salsa, lime juice, avocados and cheese. Chill before you serve, and enjoy!"

Prep Time: 10 minutes; Total Time: 45 minutes; Makes 12 servings

To view this online, go to https://www.oldelpaso.com/recipes/taco-pasta-salad.

Ingredients

1 lb medium pasta shells (or other pasta shape)

1 (15 oz) can black beans, rinsed and drained

2 cups corn, frozen, canned, or fresh (cooked)

1/2 cup cilantro, finely chopped

2 tomatoes, seeded and diced

1 1/2 cups salsa

1/3 cup olive oil

1/4 cup lime juice

2 tablespoons Old El Paso™ taco seasoning mix

2 cloves garlic, minced

Salt and pepper to taste

2 cups shredded Mexican blend cheese

3 avocados, firm but ripe - diced

Preparation

Cook pasta according to package directions. Drain and cool.

In a large bowl, add the cooled pasta, black beans, corn, cilantro, tomatoes, and salsa. Toss gently.

In a small bowl, whisk together the olive oil, lime juice, taco seasoning, and garlic. Pour over pasta and toss to coat. Add salt and pepper to taste. Chill until serving.

Right before serving, toss in the cheese and avocado. Add your favorite taco toppings like sour cream or crushed tortillas.

Expert Tips

This Taco Pasta Salad works best with firm but ripe avocados. Overly ripe avocados will become mushy.

You can make Taco Pasta Salad with shells or any small pasta shape. Feel free to use what you have on hand.

Reserve a small amount of veggies to sprinkle on top of the cold taco pasta salad for a pretty presentation.

CALIFORNIA TACOS

This is from WhirledPeas on AllRecipes. It begins, "These tacos are full of fresh vegetables and lime. They're quick and easy to make and they manage to be both healthy and very budget-friendly!"

Prep Time: 15 minutes; Cook Time: 10 minutes; Total Time: 25 minutes; Servings: 4

To view this online, go to https://www.allrecipes.com/recipe/235121/california-tacos/.

Ingredients

3 tomatoes, seeded and chopped

2 avocados, chopped

1 small onion, chopped

1/4 cup chopped fresh cilantro

2 cloves garlic, minced

1 lime, juiced

2 tablespoons vegetable oil

8 corn tortillas

1 (15 ounce) can black beans, drained and rinsed

1 cup cooked white rice

2 tablespoons chopped fresh cilantro

1 dash green pepper sauce (such as Tabasco®), or to taste (Optional)

Directions

Mix tomatoes, avocados, onion, 1/4 cup cilantro, and garlic together in a bowl. Drizzle lime juice over tomato mixture; toss to coat.

Heat vegetable oil in a skillet over medium heat. Arrange tortillas, 2 at a time, in hot oil; cook until crisp, about 1 minute per side. Remove tortillas using tongs and repeat with remaining tortillas.

Spoon 2 tablespoons black beans and 2 tablespoons cooked rice onto each crisp tortilla; top with tomato mixture. Garnish tacos using remaining 2 tablespoons cilantro and green pepper sauce.

STAND 'N STUFF BREAKFAST TACOS

This is from Old El Paso, and begins, "Tacos for breakfast? Absolutely! The Old El Paso® Stand 'n Stuff soft taco shells make the perfect vessel to hold your breakfast favorites."

Prep Time: 20 minutes; Total Time: 20 minutes; Makes 6 servings

To view this online, go to https://www.oldelpaso.com/recipes/stand-n-stuff-breakfast-tacos.

Ingredients

6 eggs

1/4 cup half-and-half

1/4 teaspoon salt

2 teaspoons butter

1 can (15 oz) Progresso™ black beans, drained, rinsed

4 medium green onions, sliced (1/2 cup)

6 Old El Paso™ Soft Tortilla Bowls

1 cup shredded Cheddar cheese (4 oz)

1/3 cup Old El Paso™ Thick 'n Chunky salsa

1 avocado, pitted, peeled and diced

1/3 cup sour cream

Preparation

In large bowl, beat eggs with whisk. Add half-and-half and salt; beat well. In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook about 7 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist. Gently fold in beans and green onions, stirring to combine.

Heat tortillas as directed on package. Divide egg mixture evenly among tortillas. Top with Toppings. If desired, garnish with dark green tops of green onions.

Expert Tips

Complete this fabulous meal with a delicious fresh fruit salad.

VEGETARIAN TACO BAKE

This is from Casey Barber on the Today Show site. It begins, "Taco night! Those two little words bring big smiles to everyone in the family, and now there's a new way to do tacos that might be even easier than the traditional method — and it's vegetarian, too! This easy rice and beans casserole combines everything you love about tacos in a fun, scoopable package. Whether you like bowl-style Mexican meals or classic crunchy hard shells, you'll find something to love in this meal.

"Make it with leftover rice or your favorite whole grain, substitute black beans or kidney beans, or even add a freshly-chopped jalapeno if you really want to spice things up! Scoop and serve and watch the smiles."

Prep Time: 10 minutes; Cook Time: 30 minutes; Servings: 4-6

To view this online, go to https://www.today.com/recipes/vegetarian-taco-bake-t84181.

Ingredients

1 15-ounce can pinto beans or ranchero beans, drained

1 15-ounce can diced tomatoes

1 4-ounce can chopped green chiles

3 cups cooked brown or white rice (from 1 cup dried rice)

1/2 teaspoon chili powder

1/2 teaspoon salt

1/4 cup + 1/3 cup shredded Mexican cheese blend, divided (see below)

Cilantro for garnish (optional)

Tortilla chips for serving

Preparation

Preheat the oven to 375 degrees F.

Mix the beans, tomatoes, chiles, rice, chili powder, salt, and 1/4 cup cheese together in a large bowl.

Pour the mixture into a 9-inch square or round baking dish and sprinkle the remaining 1/3 cup cheese evenly over the casserole.

Bake for 30 minutes.

Garnish with cilantro, if desired, and serve with tortilla chips on the side or for scooping.

BLACK BEAN TACOS WITH AVOCADO AND SPICY ONIONS

This is from Melissa Clark in The New York Times cooking enewsletter. Melissa wrote, "Spicy pickled onions add brightness and tang to these hearty black bean tacos. The filling is a bit like chili but without the tomato, and perfect to wrap up in a tortilla. You can make the black beans up to 5 days ahead; they even freeze well. Then just warm them up, along with the tortillas, right before serving. The spicy onions will last for weeks in the fridge. Use them on everything: soups, salads, even grilled cheese sandwiches."

Yield: 4 servings; Time: 45 minutes

This was featured in "The Meat-Lover’s Guide to Eating Less Meat", and can be viewed online at https://cooking.nytimes.com/recipes/1020744-black-bean-tacos-with-avocado-and-spicy-onions.

Ingredients

For the spicy onions:

1 lime

1 small red onion or large shallot, thinly sliced

1 jalapeño, seeded and thinly sliced

Large pinch of fine sea salt

Small pinch of granulated sugar

For the black beans:

2 tablespoons olive oil, plus more as needed

1 large onion, chopped

1/2 cup diced red or green bell pepper

2 garlic cloves, minced

1 jalapeño, seeded and minced

1 tablespoon tomato paste

1/2 tablespoon chili powder

1/2 teaspoon dried oregano

1/2 teaspoon ground cumin

2 (15-ounce) cans black beans, drained and rinsed

Fine sea salt

Corn tortillas, warmed

1 avocado, peeled, pitted and sliced

Fresh cilantro, salsa and sour cream, for garnish (optional)

Preparation

Make the spicy onions: Squeeze the lime into a bowl and add the onion or shallot, jalapeño, salt and sugar to the juice. Set aside while you make the black beans.

Prepare the beans: Heat a large skillet, then add 2 tablespoons oil. When oil is hot, add the onion and bell pepper and sauté until soft and golden, about 10 minutes. If the pan looks dry, drizzle in a little more oil.

Add the garlic and jalapeño and sauté until fragrant, 1 minute. Stir in tomato paste, chili powder, oregano and cumin, and sauté until fragrant. Add the beans and a few large pinches of salt and let simmer until the flavors meld, about 15 minutes.

Taste and add more salt, chili powder and oregano to taste. Serve beans with tortillas and avocado and top with the pickled onions and jalapeño and some of their liquid, adding any of the garnishes you like.