Easy Steak Taco Salad Bowl

For 2

Ingredients

Taco Bowls
2 tortillas of choice*, {burrito size}10-12 inch size
Avocado cooking spray
Salt

Salad toppings
Your favorite Ranch Dressing
Shredded cheddar or Mexican blended cheese
Pickled jalapeno slices
1 avocado diced
Hot sauce, optional

Salad
2 cups shredded Romaine lettuce
4-6 ox leftover steak, diced
Half of a 15 oz can of black beans, rinsed and drained
3 scallions, diced
1 celery stalk, diced
⅓ of a cucumber, peeled, seeded, and diced
1 large tomato, diced
1 tablespoon mild taco seasoning

Directions

To make the bowls
Preheat oven to 400°F.
Spray both sides of the tortilla with cooking spray. Press the tortilla into an oven-safe round bowl. Pinch the edges of the tortilla and create folds, following the rim of your bowl.
Place bowl on baking sheet. Bake on the lower rack of the oven for 15 minutes, until the edges are browned. Allow to cool to room temperature before filling with taco salad. (It will crisp up more as it cools.)

For the salad mix
In a medium bowl, combine the steak, beans, taco seasoning, scallions, celery, cucumber, and tomato. Mix to combine. Add a;t to taste. Add hot sauce to taste, if desired.

To assemble
Place 1 cup of shredded lettuce in the bottom of each bowl. Divide the steak mixture evenly between the two bowls. Top with avocado, jalapenos, and cheese. Serve with the ranch dressing.

Frequently Asked Questions

What is a typical Mediterranean breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. Eggs can be cooked in olive oils with roasted vegetables, or served with Greek yogurt or Cheese. Whole-grain toast is also an option. Quinoa porridge can also be made with fresh fruits, nuts, seeds, and quinoa porridge. Avocado toast with tomatoes is a delicious option for breakfast. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. Whole grains such as quinoa, oats, and whole grains are good choices. You can also limit the amount of sugar by choosing fresh fruits, avocados, extra virgin olive oils, olives, and coconut oils. For added antioxidants, you might consider adding green tea to your morning breakfast.

What should I consume in a Mediterranean-style diet for one day?

The Mediterranean diet is rich in healthy fats, protein, and lots of fresh fruits, veggies, and whole grains. Healthy Mediterranean eating habits should include seven to ten servings of vegetables per day, and two to four 3-ounce portions of lean protein like chicken or fish. In moderate quantities, nuts and olive oil are good sources of healthy fats. Aim for at least three servings of whole grains, such as quinoa, barley, or oats, to ensure a balanced diet each day.

Also, it is important to limit foods that are unhealthy when consumed frequently. These include all processed foods and added sugars, unhealthy fats as well as white bread, starches and sweetened drinks such sodas or juices. Consuming dairy should be limited. Those who do choose to include dairy should consume low-fat versions whenever possible. It is important to limit fish consumption to no more than three times per semaine due to possible mercury contamination.

Planning meals can ensure that you are getting the best from your Mediterranean diet. It is important to consider the nutritional benefits and how they will affect your heart health.

A Mediterranean diet is a great way to enjoy a healthy and delicious lifestyle. Choose high-quality proteins such as wild-caught fish, grass-fed meat, and organic eggs to ensure the healthiest meals. Also, include healthy fats like coconut oil, nuts, olives, avocados and extra-virgin olive oil. In your meals, make sure you include plenty of fresh, frozen, and whole grain options such as quinoas, barley, and oatmeal. Avoid unhealthy fats, added salt, processed foods and starches as well as red meat and processed meats.

Is it possible to use extra virgin olive oil in place of regular olive oil?

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. Regular olive oil can still be used, even though Extra Virgin Olive Oil (EVOO), is more desirable for its superior quality and nutritional benefits. However, it is still possible to use regular olive oil due to its mild flavor. Regular olive oil can be used for daily meals such as stir-frying and roasting vegetables. This oil comes at a lower cost than EVOO. Others believe it might be better suited to high heat applications, such deep frying. It does not have the same nutrients and positive compounds as EVOO so make sure to get these benefits from other areas of your diet.

What are the Mediterranean fruits?

Common Mediterranean Diet fruits include oranges and grapes, melons (pears, figs), dates, and berries. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Greek yogurt, spread over toast with dates, is another great choice for breakfast. Fresh fruit slices over salads can add flavor and nutrition to meals, and can satisfy sweet taste cravings. You can also enjoy healthy snacks like nuts, seeds and almonds. Also, dark chocolate may be a good option for antioxidants. Explore the many local options that are staples in Mediterranean countries to enjoy the delicious flavors of this ancient diet!

Is milk OK on the Mediterranean diet?

Yes, milk may be allowed in the Mediterranean diet. This diet includes dairy products like low-fat yogurt, cheese, and other important nutrients. Also, milk is nutritious and should be included in moderation in your daily drink routine. It can also create dishes such as smoothies or oatmeal if preferred. When shopping for milk, make sure to choose organic varieties. This will encourage sustainable farming and promote more sustainable agriculture. Adding milk to breakfast ideas such as smoothie bowls or avocado toast will help provide essential vitamins and minerals for a balanced start to the day.

Statistics

• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)

External Links

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• Health Benefits from the Mediterranean Diet: Metabolic & Molecular Mechanisms – PubMed


• PubMed: The Mediterranean Diet and Cardiovascular Health

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• American Heart Association


• What is the Mediterranean Diet and how does it work? American Heart Association

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• NEJM

How To

How does the Mediterranean diet support brain health and decrease cognitive decline?

Mediterranean diet is a diet that consists of eating a variety of whole foods, fruits, vegetables, legumes and nuts. Red meat and added sugar are not allowed. There have been many benefits, including improved brain health. The Mediterranean Diet is known to slow down the rate of cognitive decline and reduce the risk for dementia, according to research. It may also boost mood disorders and offer protective benefits against aging-related oxidative damage.

A number of aspects of the Mediterranean diet can support brain health, and help reduce cognitive decline. The most significant benefit comes from consuming large amounts of antioxidant-rich plant foods such as fruits and vegetables, which provide essential vitamins and minerals for healthy neurological functioning. Additionally, monounsaturated fat from sources like olive oil contributes to maintaining adequate omega-3 levels in the body--a critical component in optimal brain functioning. A reduction in processed carbohydrates may help to improve mental clarity. This is because it stabilizes blood glucose throughout the day and decreases inflammation that can be associated with chronic diseases, such as stroke or Alzheimer's.

A Mediterranean diet with plenty of fresh fruits and veggies, lean proteins such as fish or poultry, whole grains, olive oil and moderate dairy consumption will help maintain adequate nutrition to prevent cognitive decline. In addition, regular vigorous exercise will strengthen serotonin, which is a key component of mental well being. Combining these tips can improve one's chances of maintaining good mental and physical health into old age.

Resources:

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