Taco Seasoning

• 1 teaspoon Chili Powder
• 1 teaspoon Paprika
• 1 teaspoon Black Pepper
• 1/4 teaspoon Garlic Powder
• 1/4 teaspoon Onion Powder
• 1/4 teaspoon Crushed Red Pepper
• 1/4 teaspoon Ground Oregano

Notes: 

1) Make sure to use Garlic Powder and Onion Powder and not Garlic Salt and Onion Salt. 

2) Mix the seasoning plus ~1/4 cup of water with one pound of cooked meat such as extra lean ground meat or chicken and simmer for ~2-4 minutes. 

This “do it yourself” recipe is salt-free compared to the taco seasoning packets found at the grocery that can have ~400-500 mg of sodium. Cory loves tacos so we eat them almost every week… I usually serve the seasoned meat with 100% whole wheat tortillas, guacamole, salsa, low-fat shredded Mexican cheese, and fat free refried beans.   

~Kasey

(Cory and I at a LSU Tailgate a couple years ago!)

Here are some tips for a healthier tailgate-

-Switch to baked chips instead of regular chips

-Use salsa instead of a high fat dip

-Bring fruit and/or veggie trays with low fat dip

-Choose the leanest cuts of meats and poultry for the grill (burgers using extra lean ground meat and/or chicken breast)

-Throw some vegetables on the grill (asparagus with a little olive oil and salt & pepper has been a huge hit at the last few BBQs I’ve gone to!)

-Bring whole wheat hamburger buns as an option

-Bring water!!!

Hope these tips help you plan healthier tailgates during this football season

   -Local Satsumas

   -Organic Kiwis, Raspberries, Strawberries, Spinach, Zuchinni

   -Bananas

   -Almond Milk

   -Kashi Honey Sunshine Cereal- one of my favorite cereals.

   -Guacamole packets

   -Larabars- I am obsessed with larabars… they are a great, quick snacks and made with 100% real fruit & nuts.

   -Annie’s Whole Wheat Mac & Cheese

   -Pad Thai Noodles- I like to bulk up these noodles with shrimp and lots of veggies.

   -Almonds

   -Lean ground meat- for our weekly Taco Thursday Dinner!

   -2 bottles of Wine- Cory and I are huge vino lovers

   -Specialty Gouda Cheese- I sampled this in the store and decided it was a perfect food pairing for the wine.

   -Onion, Tomatoes, Chili Peppers, Mexican Cheese Blend, & Light Sour Cream-  all for an Avocado & Crab Quesadillas recipe I plan on making this week.  Can you believe I couldn’t find low fat shredded cheese at Whole Foods?!

   -Papertowels

All of this for $82 (before tax)… I took advantage of some sales and had a couple coupons.  Luckily, the freezer is stocked with local crab, shrimp, and fish.  The fridge still has lots of staples like eggs, WW (whole wheat) tortillas, WW pasta, WW bread, and my beloved almond butter

Hope everyone is having a great week and enjoying some nice weather!

~Kasey

So think about it… what did you eat yesterday?  Were the foods eaten less healthy than your healthy intentions?  A lot of times not having a plan is what to blame.  The planning begins with your grocery list.  If you do not buy fresh fruits, vegetables, and whole grains from the grocery, it is likely you will not consume fruits, vegetables, and whole grains on a regular basis.  Some of my weekly grocery staples include:

 -100% Whole Grain Bread

-100% Whole Grain Tortillas

-Whole Grain Cereal (As a general rule, I recommend a cereal with at least 3 grams of fiber)

-Brown Rice

-Beans

-Hummus

-Skim Milk or Almond Milk

-Nonfat or Low fat cheese and yogurt

-All Natural Peanut Butter or Almond Butter (I love almond butter!)

 -Fresh Fruit (bananas, grapes, kiwis, nectarines, strawberries, blueberries, & raspberries are just a few that make frequent appearances in my house)

-Fresh or Frozen Vegetables (spinach, sugar snap peas, asparagus, carrots, and cucumbers are in my regulation rotation)

-Nuts (cashews, almonds, walnuts)

-Eggs

-Lean Meats (chicken, turkey, extra lean ground meat)

-Fish and Shrimp

Aiming for the least processed foods is always a great strategy at the grocery market.  The outside parameter of the store is where I buy the bulk of grocery items… there you can find fresh fruits, vegetables, lean meats, low fat/nonfat dairy, and eggs.  Also, generally the fewer ingredients listed on the Nutrition Facts Label the better.  If you cannot pronounce an ingredient, it is probably highly processed.

Next time you are at the grocery, remember your good intentions of eating healthy and make them happen.

~Kasey