Plant Based Cinco de Mayo

Plant Based Cinco de Mayo

It is cool to hear more of my clients trying to eat a bit more plant based. I am happy that they want to incorporate more plants. My concern are the plant based eaters that are filling up on the processed items, more than whole foods, but one step at a time! Mexican is an easy cuisine to start with plant based.

A plant-based diet has been shown to be heart healthy and reduce risk of cardiovascular disease. Eating plant based focuses on whole grains, nuts, seeds, legumes, fruits, and vegetables. Compared to animal products, a healthy plant-based is less calorie-dense, provides more fiber, vitamins, and minerals. A poor plant-based diet consists of fried foods, processed, high sodium products, refined grains, sugar-sweetened beverages, and low in fruits and vegetables, which can all increase your risk of diseases (diabetes, heart disease, etc.). 

According to Cardiology today article (April 29, 2018), a plant-based diet reduces BMI, heart disease, cholesterol, and blood pressure. If going totally plant-based is difficult for you, no worries you can still eat heart healthy. A Mediterranean diet is heart healthy with fruits, vegetables, healthy fats (olive oil/avocados), nuts, seeds, whole grains, legumes, fish, poultry, limiting red meat, low fat dairy, red wine (in moderation), herbs and seasonings to replace salt, and exercise. Studies are finding that a Mediterranean diet can actually help Alzheimer’s and inflammatory diseases.


Plant Based Cinco de Mayo

Recipe by Chrissie Bittner, RD
Servings

6

servings
Prep time

10

minutes
Cooking time

20

minutes

This recipe creates 6 plant based tostadas on baked “tostadas” versus the normal fried tostada.

Ingredients

  • 6 small tortillas (I used flour)

  • 6 tbsp Jalapeno hummus

  • 1.5 cups cauliflower, small pieces or chopped

  • 3 radishes, medium, sliced

  • 1 cup black beans, drained

  • 1 cup red cabbage, julienne strips

  • 1/2 lime juice and zest

  • 1/4 cup fresh cilantro, chopped

  • 1 tsp jalapeno, chopped

  • 2 tsp chili lime seasoning (I used TJ)

  • 1 tsp olive oil

Directions

  • Preheat oven to 350 °F.
  • On a sheet pan, add cauliflower and radishes, drizzle 1 tsp olive oil, sprinkle chili lime seasoning, and mix together. Bake for 20 minutes.
  • On another sheet pan, spray both sides of each tortilla. Bake for 10 minutes, until golden and crispy.
  • While items are baking, make the slaw: mix together the red cabbage, black beans, lime juice and zest, cilantro, and jalapeno.
  • Once the tortillas are crispy, let them cool down.
  • Spread 1 tbsp jalapeno hummus to each tortilla. Add roasted cauliflower and radishes on top of hummus. Finish tostadas with slaw.
  • Enjoy this plant-based Cinco De Mayo recipe!

Radish Nutrition Tips:

  • Select smooth, brightly colored, medium size, and fresh green tops
  •  Remove tops and refrigerate for 1 week 
  •  Root vegetable from the Brassica family (like cabbage)
  •  Botanical name: Raphanus sativus
  •  “Peppery” taste from isothiocyanate compound-helps inhibit cell cancers
  •  You can eat the tops!!
  •  Different types: Daikon, black spanish, green, watermelon
  • 1/2 cup sliced radish= 12 cal, 2g carbs, 135 mg potassium, 16mcg folate, 1g fiber
  • Rich in vitamin C (helps in synthesis of collagen, prevent cancer, immune system, and inflammation)
  • High in fiber to help regular blood sugar, lower cholesterol, and healthy bowels
  • Rich in folate, riboflavin, potassium, copper, vit B6, magnesium, manganese, calcium
  • Enjoy roasted, raw on salad/sandwich/pasta dishes, or for a touch of color to your plate



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