Taco Night-A Healthy Kid Pleaser

This was my post on Happy To Be At Home this week. Since it has a recipe in it, I'm including it here, rather than just a link, so the recipe is archived here. I'm also linking to LifeAsMOMs soul food recipe swap. If you're looking for other kid pleasing soul food options, check it out here.

If you’ve ever prepared tacos at home, it’s probably no surprise that Taco Night is a real crowd pleaser. I love taco night because it’s fast. Only the onion and meat need to be cooked, and I can get all the toppings diced while the meat cooks. This meal comes together in less than 20 minutes. My kids rave about taco night. Here’s why:

• Let them build it and they will eat! Kids get a kick out of meals and snacks when self-assembly is involved. They like the autonomy to pick which toppings and what quantity.


• Tacos are vehicles for shredded cheese. Cheese has real kid appeal; it’s salty and the creamy, chunky texture is delish. The fat content helps too! If a sprinkle of cheese helps them eat fresh tomatoes, avocados, lettuce, etc, that’s fine by me.


• Messy meal. Isn’t it more fun to eat messy food when you’re a kid?
  

If you’re skeptical of the nutritional content of taco night, let me help you make Taco Night synonymous with “healthy dinner night” in your house.

The Ingredients
Avocados are good for you! Yup, they are high in fat, but for most active kids, that’s not a problem. Anyone watching their weight should eat avocados in moderation, but don’t skip it! Avocado is a great source of the healthy fat a tot’s brain needs to develop, and it supports brain function for adults too! It also contains a phytochemical that is cholesterol-lowering.

Black Beans. I’ve always known that beans are “super” foods, but I learned in 101 Foods That Could Save Your Life that 4 of the top 20 anti-oxidant containing foods are beans. So whether you like ‘em refried or soup style, include beans on your taco night. Black beans are probably the SUPERest of beans; but any kind will do.

Whole Wheat Tortillas. Using WW tortillas gets more whole grains in your diet. Are you worried you’re going to ruin the flavor of your taco with WW? Put that fear out of your mind; by the time you top it with your choice of sour cream, cheese, avocado and salsa, you won’t be thinking about your tortilla any more, and neither will the kids. I’m a bread snob, so I prefer freshly made tortillas. In my neck of the woods the big HEB and Signature Kroger sell 2-3 kinds, including WW tortillas. I buy them in bulk, warm the day they are made, and put them in my freezer. They stay fresh-tasting this way.

Fresh Veggie Toppings. If it’s in the budget and in season, use fresh veggies for toppings and you’re essentially serving a salad along with your taco night. Cilantro also makes it in 101 Foods

That Could Save Your Life, as do tomatoes and greens (lettuce). I keep it simple and dice avocado instead of making guacamole.

Sour Cream and Cheese. Buy reduced-fat versions and enjoy. If you’re watching your girlish figure, just eat one taco, then have seconds of beans and veggies if you’re still hungry.

The meat. You don’t need it, because you’ve got plenty of protein in the beans, cheese, WW tortillas, and sour cream, but I make taco meat from ground beef or turkey. Avoid using those packet seasonings as they are usually loaded with sodium and MSG. I also sneak in a half an onion into the meat. Little boo is just now starting to eat onions knowingly; previously taco meat was one way to get them in his tummy. Onions are something every kid should eat. They can help prevent against illness, making it harder for sick germs to take hold in the body.

Kid Appeal Tip Soft tacos are hard for little kids to hold, especially when they try to pick them up and put them down. We use toothpicks to help hold the boy's wraps together, and fold up the bottom like a burrito. The toothpick still fails for little boo most nights and at that point I just cut up the remaining tortilla and uses the strips as "pinchers" to grab some of the stuffing mixture in bit size pieces.

PREPARATION

Taco Meat
Pre-heat pan and drizzle in a little canola oil. Add ½ chopped onion and sauté until translucent. Add 1 lb of ground beef or turkey and brown the meat. While meat is cooking add 1/2-1 TBS Homemade Taco Seasoning (or 3/4 tsp cumin, 2 tsp chili powder, salt and pepper to taste.) Drain fat off meat and place in a paper towel-lined bowl. Note: you don’t need the oil if you skip onions.

Fresh Veggie Toppings
Dice tomatoes, avocados and shred lettuce-any salad greens work, we used arugula this week…). Add some rinsed, stemmed fresh cilantro to greens if you have it.

Serve with a shredded cheese, can of beans, WW tortillas, sour cream and salsa.

What kind of taco eater is your kid? Little boo dips every bite in sour cream (and the contents of the taco fall out a lot). Big boo LOVES beans beans beans and salsa!