Tacos are the perfect food for casual gatherings, whether you’re hanging out with friends or feeding a busy family. There’s something so satisfying about loading up a taco with colorful toppings, and kids can join in the fun, too! This recipe is one the whole family can enjoy and help create.
If you’re concerned about your cholesterol levels, you may think your Taco Tuesdays are in the past. After all, ground beef is high in saturated fat, which can raise your “bad” cholesterol level. But it doesn’t have to be that way.
These tacos are built with heart health in mind, and since they use shiitake mushrooms in place of beef, they’re also less expensive to make. The savory flavor of these mushrooms make them a perfect match for the flavors of chili, garlic, and cumin.
Shiitake mushrooms contain a compound called eritadenine, which is proven to reduce blood cholesterol levels. They are also an excellent source of compounds called beta-glucans, which are known to reduce “bad” cholesterol and boost “good” cholesterol. High cholesterol is genetic, so if you or your spouse have high cholesterol, your children may be at risk. Recipes that are good for your heart are good for their hearts, too!
In this recipe, I swap a traditional flour or corn tortilla for crunchy purple cabbage. This option is much lower in sugar and simple carbohydrates (the kind that spikes your blood sugar, leading to an energy crash later in the day). Cabbage not only provides a satisfying crunch, it is rich in vitamins C and K.
Ingredients
- ½ cup pineapple chunks
- 2 tablespoons chili powder
- 1 tablespoon garlic powder
- 1 teaspoon rosemary
- 1 tablespoon cumin
- 1 tablespoon dried oregano
- ½ tablespoon salt
- 2 cups sliced Shiitake mushrooms
- 1 cup cubed sweet potato
- 1 tsp black pepper
- salt
- onion powder
- 1/2 red bell pepper
- ¼ white onion
- 1 tablespoon avocado oil
- 6 purple cabbage leaves
- salsa and cheese, to taste (optional)
Preparation
Place pineapple chunks, chili powder, garlic powder, rosemary, cumin, and salt in a food processor and mix on medium until fully combined.
Transfer the mixture to a medium bowl, add the shitake mushrooms and stir.
Place the bowl in the refrigerator to marinate for at least 30 minutes but no more than 2 hours.
Preheat oven to 375°F.
Peel the sweet potato and cut into ½ inch cubes. Season with black pepper, onion powder, and salt. Bake for 30 minutes.
While the potatoes are baking, julienne the bell pepper and onion (slice them into thin strips approximately the size of matchsticks).
Heat avocado oil in a medium pan over medium to high heat. Add in the mushroom mixture and cook while stirring constantly for 15 minutes. Empty the pan into a bowl and set the mixture aside.
Using the same medium pan, add the onion and peppers. Season with salt and cook until onions and peppers are soft, between 3 to 5 minutes.
Remove the pan from heat and transfer mixture to a medium bowl.
Place cabbage leaves on a plate and spoon the mushroom mixture inside. Next, add the sweet potatoes, followed by the onions and peppers.
Add salsa and cheese, if desired.
Benefits
- Shiitake mushrooms are the star of this dish, and they are a great source of vitamin B5, which studies have shown to help reduce cholesterol levels. Vitamin B5 also is also thought to reduce the type of low-grade inflammation observed in the early stages of heart disease.
- For hundreds of years, the essences of these mushrooms have been used as traditional remedies in Korea, China, and eastern Russia. Shiitake mushrooms have immune-boosting properties and help lower cholesterol levels.
- Purple cabbage is rich in beneficial plant compounds that have been linked to stronger bones and a healthier heart. Cabbage is dense in vitamins C and K and has small amounts of iron, calcium, and magnesium. If you are taking warfarin and would like to indulge in lots of these tacos, you may want to replace some of the cabbage wraps with a warm corn tortilla: The Mayo Clinic cautions that “vitamin K can make warfarin less effective,” so you might consider checking in with your doctor first. Since many heart patients aim to eat roughly the same amount of vitamin K each day, these tacos are a great choice on days you need to boost your vitamin K levels
- The mushrooms, sweet potatoes, and avocado oil in this recipe make these tacos a great source of vitamin B5. Vitamin B5 is essential in helping the body break down fats and carbohydrates for energy. In addition to fueling your body, vitamin B5 helps create healthy red blood cells.
Source & Reference
Drake, Victoria J. and Higdon, Jane. An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations, 2nd ed,. 2011.
Finimundy, T. C., Dillon, A. J. P., Henriques, J. A. P., & Ely, M. R. (2014). A review on general nutritional compounds and pharmacological properties of the Lentinula edodes mushroom. Food and Nutrition Sciences, 2014.
