nacho average nachos
Oh how loaded, healthy(ish) nachos just hit the spot! There’s nothing more comforting on game day, lazy Sunday, Taco Tuesday…or maybe, ever? These are more nutrient dense than your standard ballpark nachos and there won’t be any kind of food hangover to follow. Win, win!
NACHOS
✧ Bag of grain-free chips of choice
✧ 1 c freshly grated pepper jack or extra sharp cheddar
✧ 1 15 oz can organic black beans, rinsed*
✧ 2 tsp avocado oil
✧ 14 oz sprouted extra-firm tofu, drained and crumbled
✧ 1/2 pack Siete Foods Mild Taco Seasoning
✧ 1/4 c yellow onion
✧ 1/4 red onion, chopped
✧ 1 - 2 ripe avocados, chopped
✧ 1 jalapeño, seeded
✧ Handful cilantro, stems removed and chopped
✧ Easy pico de gallo (recipe below) — preferred to store bought to ensure tomatoes are organic
✧ Cashew crema (recipe below) or organic plant based sour cream
PICO DE GALLO
✧ 5 roma tomatoes, chopped
✧ 1/4 yellow onion, chopped
✧ 1/4 c cilantro, chopped
✧ 1/2 large jalapeño, seeded and chopped
✧ 2 tbsp fresh lime juice
✧ 2 garlic cloves, minced or pressed
✧ Pink Himalayan sea salt to taste
CASHEW CREMA
✧ 1 c raw, unsalted cashews
✧ 1/2 c fresh cilantro leaves
✧ 1 - 2 large garlic cloves
✧ 1/2 - 3/4 c water, pending desired consistency
✧ 3 tbsp fresh lemon or lime juice
✧ Approx. 1/2 tsp pink Himalayan salt + fresh cracked black pepper to taste
OPTIONAL: jalapeño with seeds removed
NOTES
꩜ Shop wild, organic (spices & oils included) & in season whenever possible, plus make sure to fully clean all residue off produce with baking soda prior to cooking.
꩜ Any of Siete’s Grain Free Tortilla Chips are my go-to chips.
꩜ I love all of the Eden brand beans, they’re next best things to self soaking/prepping, they even use kombu!
INSTRUCTIONS
1. Prepare pico — combine all ingredients and place in fridge until ready to sprinkle over nachos
2. Prepare crema — first pre-soak cashews in water for at least an hour, then drain + rinse the cashews and whip up all ingredients in a food processor or high speed blender (I use a NutriBullet) and place in fridge until ready to use
3. Preheat oven to 425º, line a a baking sheet with parchment paper, cover with a thin layer of chips and set aside
4. Heat oil in a large nonstick skillet over medium-high heat, add crumbled tofu, add yellow onion and sprinkle with taco seasoning — cook until crisped, about 5 minutes
5. Top chips evenly with the tofu, beans and cheese
6. Bake until the cheese melts and nachos are heated through, about 7 mins
7. Remove from the oven and sprinkle desired toppings evenly over the warm nachos — serve immediately and enjoy!
Some functional food for thought —
CANNED EDEN BRAND OR BOXED BEANS
While soaking your own beans is hands down the most preferable option, for all convenient intents and purposes, boxed beans my only alternative when not purchasing Eden brand beans. Not only are they fresher tasting, there is no BPA or BPS in the lining, which can seep into the food of many canned foods. BPA and BPS has been linked to a multitude of negative health effects from impaired brain function, memory and learning, depression, heart disease, type 2 diabetes, breast cancer and fertility problems. So, if you aren’t soaking the beans yourself and can’t find Eden brand beans — go boxed!
PRE-SOAKING CASHEWS
You may wonder if you can skip the step of soaking the cashews if you have a high speed blender and the answer is that you absolutely can! However, if you want to receive the full punch of nutrient dense deliciousness, I highly recommend carving out the hour. Soaking cashews produces not only an extra creamy texture, it also boosts nutrition! Soaking nuts of any kind removes phytic acid, which allows our bodies to pull out more nutrients from the nuts, as well as makes them easier to digest.
CASHEWS
Cashews are rich in fiber, heart-healthy fats and protein! They’re also naturally cholesterol and sodium free. Plus they’re a fabulous source of copper, magnesium, manganese and vitamin K — nutrients that are important for energy production, brain function, immunity, blood and bone health. Additionally, they’ve been known to reduce risk of diabetes, boost oral health, reduce risk of anemia, promote development of red blood cells and prevent heart disease!
JALAPEÑOS
Jalapeños are jam packed with vitamins, minerals, fiber and antioxidants, including vitamins C and B6! Vitamin C is an antioxidant that fights free radical damage and keeps your skin healthy and firm, while vitamin B6 is an essential nutrient involved in over 140 bodily reactions. One of the most special compounds in jalapeños is capsaicin, an alkaloid that gives peppers their spice and is responsible for many of their healing properties, from pain relief, to boosting metabolism, to increasing fat burn, to reducing appetite and even to fighting cancer and infections!
CILANTRO
Also known as coriander, cilantro is very polarizing, but it’s hands down one of my absolute favorite herbs! And thankfully, it’s a true superfood. From lowering blood-sugar levels, to heavy metal cleansing, to preventing cardiovascular damage, to possessing anti-anxiety and mood lifting effects, to improving sleep quality, to acting as an antimicrobial and natural internal deodorant — cilantro is simply a super-powered detox herb! Its strong antioxidant properties should also be highlighted, rich with beta-carotene and lutein, both carotenoids known to reduce damage to cells caused by free radicals.
PINK HIMALAYAN SALT
Since pink Himalayan salt is less processed than table salt, your body has an easier time processing it, as it doesn’t require as much water to clear out the excess sodium! It also contains more than 80 minerals and elements, including potassium, iron, calcium and (naturally occurring) iodine, aiding our body’s natural detoxification process and promoting the removal of bacteria. This can even help lower blood pressure, as iodine supports our body’s electrolyte balance, allowing our intestines to absorb more nutrients.
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. Steeped in the culture of being raised in Japanese and Italian homes, I understand the magnitude of importance food holds. I also believe in the philosophy of eating to live versus living to eat. It really is not about deprivation, it’s about remaining mindful and raising the vibration — no matter how incredible something taste’s, it’s also about how it “tastes” to our minds, bodies and souls that will keep the true “deliciousness” with us long past the moment of actual consumption. Pillars I continue to remind myself:
1. The quality of ingredients matter.
2. Less is always more.
3. Think loving thoughts while cooking and the food will taste better! #truth
4. Remain present while enjoying the intimate act of eating, it’s a game changer.
With love & gratitude, cheers to your good health!
medical disclaimer: all information is intended for general information purposes only and should not be considered as personal medical advice. individuals should always consult their healthcare provider before administering any of the suggestions made on thebalancedcalm.com to ensure they are appropriate for their specific circumstance.
