How to Cut Back on Fats and be more Heart Healthy

Sweet Potato and Black Bean Tacos 

These tacos are a simple and delicious way to highlight the natural plant-based ingredients found in Latino cuisine. Whether you’re looking for a quick weeknight meal or something to share with friends and family, these tacos are sure to be a hit!

Ingredients:

  • 2 medium sweet potatoes (peeled and diced)
  • 1 can black beans (drained and rinsed)
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 8 small corn or flour tortillas
  • 1 avocado (sliced)
  • 1/4 cup fresh cilantro (chopped)
  • 1 lime (cut into wedges)
  • Optional toppings: Pickled onions, roasted tomatillo salsa, vegan sour cream

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Toss the diced sweet potatoes with olive oil, cumin, chili powder, smoked paprika, garlic powder, salt, and pepper. Spread them evenly on a baking sheet and roast for 20-25 minutes, stirring halfway, until tender and slightly crispy.
  3. While the sweet potatoes roast, heat the black beans in a saucepan over medium heat. Add salt and pepper to taste.
  4. Warm the tortillas in a dry skillet or microwave.
  5. Assemble the tacos by dividing the roasted sweet potatoes and black beans among the tortillas. Top with avocado slices, fresh cilantro, and any optional toppings.
  6. Serve with lime wedges for an extra burst of flavor.

 

 

  • Read food labels- choose choices with less than 7% or less of saturated fat  per serving
  • Limit red meat to 2x/week -substitute with fish or plant source
  • Choose fat-fat or low fat dairy
  • Use substitutes such as turkey sausage or bacon, salmon patties, quinoa or lentil patties
  • Remove the skin of the poultry
  • Limit meat for occasions or use as a condiment, accompanied by lots of vegetables (stews, stir-fries, and soups)
  • To make dips and toppings: Use low-fat or nonfat cottage cheese or sour cream.
  • To make salad dressings: Use nonfat yogurt or low-fat buttermilk or avocado
  • Instead of oil and vinegar-based dressing; use lemon juice or flavored red wine along with Italian seasoning

IN RECIPES: reduce oil by half and use more vinegar/lemon juice with spices to flavor

  • Cook in broth instead of fat
  • Instead of frying/sauteing: try baking, grilling, air fryer, instant pot or use non stick pans 
  • Trim extra fat from meat before cooking
  • Flavor beans and rice with chopped onions, garlic, and peppers instead of frying.

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