Healthy (and Spicy!) Mexican Eats

This week we are ramping up the spice and looking at healthy Mexican dishes. You don't have to sacrifice flavor while eating healthy because it all comes down to the ingredients. Adding spice to your food has many benefits. Here are some of those benefits:

• ​spicy foods ramp up your metabolism

• spicy foods combat inflammation

• may inhibit cancer cells

• powerful antioxidant and antimicrobial properties

• heart healthy keeping LDL (bad cholesterol) low

• pain reliever

https://www.healthline.com/health/five-reasons-to-eat-spicy-foods

https://www.lifehack.org/304783/8-hidden-health-benefits-spicy-food-supported-science

Let's look at some Mexican favorites.

TACO SEASONING

​Start out by making your own seasoning mix. The beauty here is that you control the heat. ​

​Packaged seasonings can have fillers and plenty of sodium which are things you don't want.

• 1 tsp chili powder

• 1 tsp garlic powder

• 1/2 tsp paprika

• 1/2 tsp cumin

• 1/2 tsp onion powder

• 1/4 tsp cayenne pepper

• 1/4 tsp pepper

• 1/4 tsp salt

• 1/4 tsp oregano

http://realsimplegood.com/paleo-taco-seasoning/

GREEN ENCHILADA SAUCE

Change up your regular enchiladas with this green sauce. It can be used many ways such as on tacos and in casseroles as well.

• 1 tbsp olive oil

or avocado oil

• 3 lbs tomatillos, husks and stems removed, halved

• 3 green chiles, ribs and seeds removed

• 1 large onion, roughly chopped

• 1/2 head garlic, peeled

• 2 jalapenos, stems removed (seeds and ribs are optional depending on how spicy you like it)

• 1 lime

• 1/2 bunch cilantro

• Heavy pinch sea salt

• Pinch black pepper

• 1 tbsp ground cumin

1. ​ Place tomatillos, chiles, onion, garlic and jalapeno in a large baking dish. Drizzle lightly with olive oil and broil until tender and lightly charred, about 15-20 minutes. Keep an eye on it--if onion and garlic begin to cook faster, remove them first.

2. Transfer your cooked ingredients to your food processor or blender. Zest the lime into the mixture, then add the juice. Add cilantro and remaining seasonings and blend until well combined, about 30 seconds. Store in an airtight container refrigerated for 2 weeks or freeze for months.

http://arismenu.com/green-chile-enchilada-sauce/

​PALEO CREAM SAUCE

Here is a nice, light cream sauce. Try it on a taco salad or over enchiladas.

• solid coconut cream from 1 13.5 ounce can of full-fat coconut milk

• 1/4 cup fresh lime juice, about 2 limes

• 1/3 cup packed fresh cilantro, leaves and stems

• 3 cloves garlic

• 1/2 teaspoon fine sea salt

1. Place all the ingredients in a food processor, blender, or smaller bullet-sized smoothie blender. Blend until smooth.

2. Note: if the sauce is too thick, add 1 teaspoon of water or lime juice at a time until you have a consistency you like. Enjoy immediately or store in the refrigerator for later.

3. Store in a sealed container for up to 7 days.

4. To serve once chilled through, soften by heating it prior to serving or simply dollop while slightly more solid on warm food for it to melt there.

Troubleshooting your sauce: if you find that your sauce separates while you make it, simply heat it up slightly (either in the microwave for about 15 seconds or on the stove just until the chill is gone) and stir again. It will come back together!

http://fedandfit.com/paleo-cilantro-lime-cream-sauce/​

PALEO FISH TACOS

There is nothing easier than a fish taco. The pickled onions are a nice touch.

PICKLED ONIONS

• 3/4 medium red onion, thinly sliced (reserve remaining 1/4 for the salsa)

• 1/2 cup apple juice

• 1/2 cup rice vinegar

• 1/2 teaspoon kosher salt*

• 1/2 teaspoon Thai or Vietnamese fish sauce

• 1/4 teaspoon red chile flakes

FISH TACOS

• 1/4 cup plus 1 tbsp. extra-virgin olive oil or avocado oil

• 3 tablespoons fresh oregano, minced (or 1 tbsp. dried)

• Zest from 1 lime (about 2 tsp.)

• 1 1/2 pounds boned, skinned, firm white fish such as mahi mahi, lingcod, California (white) sea bass, or rockfish (aka Pacific snapper)*, cut into approximately 1- by 5-in. strips

• About 1 tsp. kosher salt*

• 1/4 teaspoon freshly ground pepper

• About 1 tsp. kosher salt*

• 1/4 teaspoon freshly ground pepper

• 1 head butter lettuce, leaves separated, rinsed, and dried

• 1 firm-ripe Hass avocado, peeled and sliced

• 1 lime, cut into wedges

PINEAPPLE CILANTRO SALSA

• 1 cup fresh pineapple chunks

• 1/4 medium red onion, chopped

• 2 garlic cloves, chopped

• Juice from 1 lime (about 2 1/2 tsp.), plus more to taste

• 1 cup loosely packed cilantro (leaves and tender stems), chopped

• 1 jalapeño, stemmed, seeded, and chopped

• About 1/2 tsp. kosher salt*

• About 1/2 tsp. freshly ground pepper

1. Make pickled onions: Put onion slices in a pint-size jar. In a liquid measuring cup, combine remaining pickled-onion ingredients, stir to mix, and pour over onion slices. Push slices down with a fork until submerged in the liquid. Seal jar and chill at least 30 minutes (4 hours are ideal) and up to 1 week.

2. Marinate fish: Whisk together 1/4 cup oil, the oregano, and lime zest in a bowl (it will be thick, like pesto). Pat fish dry with paper towels, then add to bowl and turn to coat thoroughly with marinade. Chill at least 30 minutes and up to 3 hours.

3. Make salsa: Put pineapple in blender, followed by remaining salsa ingredients, and blitz until smooth. Adjust seasoning with salt, pepper, or more lime juice to taste.

4. When you're ready to cook the fish, heat a grill to medium-high (450°) with a large cast-iron frying pan or griddle set on cooking grate. Meanwhile, toss fish with salt and pepper.

5. When pan is hot enough that it evaporates a drop of water instantly, swirl remaining 1 tbsp. oil into hot pan, add fish in a single layer, and cook undisturbed, grill covered, until browned underneath, 2 to 3 minutes. Carefully flip pieces over with a fish spatula or other thin spatula. Cook 2 to 3 minutes more, covered, or until fish is cooked through.

6. Arrange lettuce leaves on a platter (if any are torn, top with a second leaf). Arrange fish on lettuce, tearing pieces to fit, and season with salt if you like. Add sliced avocado, a drizzle of salsa, and pickled onions. Serve with lime wedges and remaining salsa on the side.

*Avoid cod; it's too soft and will flake apart here. Tam uses Diamond Crystal kosher salt, which has bigger crystals than Morton--so if you're using Morton, cut the amount by a third.

Make ahead: Pickled onions, up to 1 week, chilled; salsa, up to 4 days, chilled.

http://www.myrecipes.com/recipe/paleo-fish-tacos-pineapple-cilantro-salsa

MEXICAN MEATBALLS

Spicy meatballs!! Yum!

Meatballs

• 1 lb ground beef

• 1 lb ground pork or chicken/turkey

• 1 small red onion finely diced

• 3 cloves garlic crushed

• 1 green pepper grated

• 2-3 tbsp finely diced jalapeños

• 1/2 cup chopped fresh cilantro

• 1 tbsp cumin

• 1/2 tbsp paprika

• 1/2 tsp chili powder

• 2 eggs

• 1/4 cup almond flour

• 1/4 tsp salt

• 1/4 tsp pepper

Sauce

• 1 onion finely chopped

• 2 cloves garlic

• 1 tsp oil

• 2 14- oz cans chopped tomatoes

• 1 1/2 cups beef stock

• 1 1/2 tbsp cumin

• 1 dried ancho chili or alternatively 1 tbsp chipotle paste

1. Preheat the oven to 350F

2. In a bowl combine all of the ingredients for the meatballs. Using your hands work the ingredients together until they are well combined.

3. Roll the mixture into balls approximately the size of a golf ball and place the rolled meatballs on a parchment paper lined baking sheet. The recipe should make approximately 25 meatballs.

4. Bake the meatballs in the oven for approximately 25 minutes, flipping them half way through cooking to ensure they brown evenly.

5. While the meatballs are cooking prepare the sauce. Heat the oil in a pot and cook the onion and garlic for 3 to 4 minutes until the onion becomes translucent. Add in the tomatoes, beef stock and cumin.

6. If using dried ancho chili, let them soak for about 5 minutes in boiling water and then transfer to a blender along with a splash of the soaking water and blend into a puree.

7. Add 1 tbsp of the blended ancho chili paste or chipotle paste to the sauce and let simmer for 30 minutes until the liquid has reduced and the sauce has thickened. Taste the sauce and adjust the flavor by adding more chili paste or cumin if desired.

8. Serve the meatballs coated in the sauce and sprinkled with fresh cilantro. Enjoy!

http://www.everylastbite.com/2018/01/31/mexican-meatballs/

BAKED CHILE RELENO CASSEROLE

​As you know a traditional chile releno is battered and fried. Skip all that with this recipe. You'll have all the flavor, but in a healthy way.​

• 3 poblanos peppers

• 6 ounces goat cheese crumbles

• 8 ounces beef bacon, chopped and cooked (save grease)

• 3 cups cauliflower, riced

• ¼ cup green onions, chopped

• ½ cup chicken bone broth

• 1 cup mushrooms, diced

• 1 cup tomato sauce

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon cumin

• 2 tablespoons fresh dill, chopped

• 1 teaspoon sea salt

• 1 teaspoon black pepper

• 1 cup Pecorino Romano, grated

• Avocado, sliced for garnishing

• Cilantro, for garnishing

1. Preheat oven to a high broil setting.

1. Slice off the stems of the poblanos peppers and discard the stems. Slice the peppers in half to remove the seeds and veins of the peppers.

2. Place peppers (insides of peppers facing down) onto a baking sheet and broil for about 10 minutes, or until desired color is achieved.

3. Turn oven to 350 degrees F.

4. Chop peppers and place in a large bowl.

5. Add remaining ingredients except Pecorino and garnishes. Mix until well-combined.

6. Pour mixture into a casserole dish and top with grated Pecorino and some sliced avocado.

7. Bake for 40 minutes.

8. Top with cilantro and serve.

https://draxe.com/recipe/chile-relleno-casserole/

​SLOW COOKER BARBACOA RECIPE​

​At any taco shop you can't go wrong with the barbacoa taco. Make yours at home with the use of your slow cooker.​ Then try it in the variety of taco shells below.

• 5 pounds chuck roast, fat trimmed and cut into two-inch chunks

• 1 cup beef bone broth

• 1 white onion, chopped

• 1 green pepper, chopped

• ¼-⅓ cup fresh lime juice

• 4 tablespoons apple cider vinegar

• 2-3 bay leaves

• 1 teaspoon ground cumin

• 1 teaspoon ancho chili powder

• 1 teaspoon oregano

• 1 teaspoon smoked paprika

• 1 teaspoon sea salt

• 1 teaspoon black pepper

• 1 teaspoon ground cloves, optional*​

1. In a large crockpot, add all of the ingredients.

2. Cook on low for 8 hours.

3. Use a fork to shred the beef.

​TACO SHELLS 1

• 2 t ghee, melted

• 2 eggs

• 1/2 cup arrowroot starch

• 1 T coconut flour

• 1/4 t salt

1. Melt ghee either in microwave or on stove top and pour into a bowl.

2. Add eggs to bowl and whisk together.

3. Add arrowroot starch, coconut flour, and salt, and stir to combine.

4. Heat a skillet with coconut oil and then pour approximately 1-2 tablespoons of “batter” into the skillet. Once first side is heated, carefully flip and cook other side until edges are golden brown.

TACO SHELLS 2

• 4 tbsp coconut flour

• 4 tbsp milled flax seed

• 3/4 cup coconut milk

• Mexican spices to taste

1. Preheat oven to 400 degrees.

2. Mix all ingredients until you have a thick dough.

3. Roll out to desired thickness between sheets of parchment paper

4. Remove top sheet of parchment paper and use an upside-down martini glass (or other round object) to cut out circles in the dough. Repeat steps 3-4 as many times as necessary to use up all the dough.

5. Turn a mini-muffin pan upside down and grease the bottom of the pan with coconut oil. Place the rounds in between the bottom of the mini-muffin tins.

6. Place in oven and bake for 15-20 minutes.

7. If eating immediately, fill with taco filling and enjoy. The shells can be reheated just prior to a meal if you make them ahead of time. (Note: The picture shows corn shells, but I successfully made my own with this recipe)

TACO SHELLS 3

• 1 head cauliflower

• 2 eggs

• ½ tsp. dried oregano

• ½ tsp. paprika

• Sea salt and freshly ground black pepper

1. Preheat your oven to 375 F.

2. Using a blender or a food processor, pulse the cauliflower until you get a texture finer than rice.

3. Steam the riced cauliflower over boiling water for 5 minutes.

4. Place the steamed cauliflower in a dish towel and squeeze out as much excess water as you can. You might want to let it cool for a few minutes first, so you don’t burn yourself. You should be able to get out a lot of water; be aggressive about squeezing it, or you’ll end up with soggy tortillas later.

5. Transfer the cauliflower to a bowl. Add in the eggs, oregano, and paprika, and season to taste (you can use any spices you like).

6. Separate the mixture into 6 balls of equal size, and spread each ball out on a parchment-lined baking sheet to make six small circles.

7. Place in the oven and bake for 8 to 10 minutes; then flip and cook for another 5 minutes.

8. Reheat in a pan placed over low heat when ready to serve.

9. Makes about 6 tortillas.

​https://draxe.com/recipe/slow-cooker-barbacoa-recipe/​

https://blog.paleohacks.com/how-to-make-tacos/#

https://fastpaleo.com/recipe/paleo-taco-shells/

https://paleoleap.com/cauliflower-tortillas/

​PALEO POSOLE​

You might be thinking that this soup will not work without the hominy. Technically, corn is a grain & not used in paleo cooking. No matter, the cauliflower will work just fine. This recipe calls for chicken, but pork will work as well.

• 2 Tbsp avocado oil

• 1 1/2 C diced yellow onion

• 4 cloves garlic, pressed

• 2 C shredded chicken, breast or thigh or pork

• 1/4 tsp chili powder

• 1/4 tsp salt

• 1/4 tsp pepper

• 4 C chicken broth

• 2 C roughly chopped cauliflower

• 14.5 oz fire roasted diced tomatoes, with green chilies

• Fresh cilantro, lime wedges, and sliced radishes for garnish

1. Warm oil over medium-low heat. Sauté onion, garlic, salt, pepper, and chili powder until onion is translucent (approximately 5 minutes).

2. Add chicken broth and diced cauliflower. Bring to a boil and then reduce heat to medium-low.

3. Add tomatoes and chicken, and simmer for 5 minutes.

4. Garnish with cilantro, lime wedge, and sliced radish, and serve.

https://thatpaleocouple.com/2016/08/10/chicken-poole-soup-paleo-recipe/

PALEO MARGARITA BARS

You don't need a glass to enjoy these margaritas. They have all of the regular ingredients including the tequila!

Salted Crust Layer

• 3/4 cup unsweetened shredded coconut plus 1/4 cup for garnish

• 1 cups raw cashews toasted

• 2 tablespoons coconut sugar

• 1/2 cup almond meal

• 1 1/2 teaspoons vanilla extract

• 2 tablespoons coconut oil

• 3/4 tsp coarse salt

Creamy Lime Layer

• 1 1/2 cups raw cashews soaked for 1 hour

• 3/4 cup coconut oil melted, refined or unrefined is fine - refined will taste more coconutty

• 3/4 cup coconut cream

• 1/2 cup + 2 tablespoons freshly squeezed lime juice

• 2 Tbsp freshly squeezed orange juice

• 1/2 cup + 2 Tbsp maple syrup or honey

• 2 tablespoons lime zest

• 1 1/2 teaspoons vanilla extract

• 1 teaspoon tequila optional

• pinch of salt or more to taste

Whipped Coconut Cream

• Scant cup coconut cream chilled at least 2 hours

• 1 teaspoon light coconut sugar or honey

• Garnish

• 1/4 cup toasted coconut

• lime wedges

1. Toast the cashews: in a dry skillet over medium heat, place a single layer of the raw cashews. Toast, shaking occasionally, about 5 minutes or until golden on both sides. The cashews will begin to smell nutty. Remove from pan and set aside. Return pan to stove and place 3/4 cup coconut in skillet. Toast, stirring frequently, until golden brown, a few minutes. Remove from pan and let cool. Toast remaining 1/4 cup coconut for garnish and set aside.

2. Add all crust ingredients to a blender or food processor and process until uniform and crumbly. Press mixture into the bottom of a parchment-lined 8x8" baking pan. Place pan in freezer (or refrigerator) while you make the creamy lime layer.

3. Add all creamy lime layer ingredients to a high-speed blender and process until very, very smooth. Pour over chilled crust layer and chill at least 4-5 hours.

4. Make the whipped coconut cream: Chill a metal mixing bowl and beaters at least 1 hour.

5. Place chilled coconut cream in chilled mixing bowl. Beat coconut cream with an electric mixer using chilled beaters on medium speed. Increase speed to high and beat until stiff peaks form, about 5-7 minutes. Add in coconut sugar or honey and beat on medium speed until well incorporated.

6. To serve: cut chilled bars into equal squares. Top with a dollop of coconut cream, a sprinkle of toasted coconut, and press a lime wedge into the side of the coconut cream.

http://40aprons.com/no-bake-margarita-bars-paleo-vegan/

Add a little spice to your dishes and reap the benefits. Customize these recipes by adding more or less heat (spice). Your taste buds will be dancing!

Here's to your health! Happy Cooking!

Lori​