So have you heard that October 4 is National Taco Day? According to the National Taco Day people, last year we ate more than 4.5 billion tacos. While taco is essentially the synonym for a sandwich in a tortilla, I want to take this one step further and talk about a sandwich in a bowl, what we call Taco Soup.
If you’re like me, a soup named “Taco Soup” sounds a little spooky—it connotes Tex-Mex flavors, but then I have images of previously crisp taco shells mixed with lettuce, tomato and cheese floating around! However, this poorly named soup is actually the number one, hands down favorite “go-to” recipe for legions of people who have attended our week long Cooper Healthy Living program over the years. It’s a workhouse of a dish exactly like all the various kinds of soft tacos. We incorporate leftover bits of protein with fresh crisp vegetables and salsa! But I digress.
Nutrition is a huge interest for most people, and in the Cooper Healthy Living program we spend about a third of our time either talking about food, or eating! In addition to workshops on optimal nutrition, stocking your pantry and refrigerator and dining out, each session includes two cooking schools and numerous healthy eating cooking demonstrations. This soup often turns up sometime throughout the week and so far, everyone loves this soup!
The recipe makes serious cooks scoff—definitely a semi-homemade recipe, if ever there was one! And yet it tastes delicious, healthy and somehow unhealthy all at once. You know what I’m talking about when I say it tastes “unhealthy”—it’s so delicious it’s hard to believe it’s really a terrific option when you’re trying to eat well and maybe even lose a few pounds!
When we talk with all the folks who have come to Cooper to live a healthier life, a concern for most is that they just don’t have time, or are simply too overwhelmed to figure out how to get a great, good-for-you meal on the table every night. Enter Taco Soup, dinner in a bowl.
Director of Nutrition for Cooper Healthy Living, Kathy Duran-Thal, RDN, LD, was thinking about the harried home cook when she concocted this soup. This recipe is quick and easy and it’s adaptable, exactly like building individual tacos. Do you like things hot and spicy? Add a can of green chilies or a can of Ro*Tel®. Hate bell pepper? No problem, just leave it out! Does your kid think they really only like corn? Add an extra can! Want to expand the recipe as you’re having more people for dinner than expected? Again, not a problem!—Add a couple more cans of beans, corn and/or hominy.
All of us on the Cooper Healthy Living team make this recipe and we all make it a bit differently. At my house, I always use two cans of fire roasted tomatoes, a big can of green chilies and three cans of beans (usually one each of pinto, red kidney and black). I sometimes add a second can of hominy (and yes, the yellow and white taste the same). All of us like to make as big a pot of soup as possible as, sans the garnishes, it freezes beautifully.
On nights when we get home late, or are just too tired or busy to think about dinner, I pull out a dinner-for-two sized container from the freezer and pop it into the microwave. As the soup heats, I set out bowls and dig through my pantry and refrigerator for garnishes. While fresh lime, chopped cilantro and a dollop of sour cream are my favorites, fresh diced raw onion (any type) and pickled jalapenos are also wonderful.
In Cooper Healthy Living we teach the science of nutrition, but within the framework that healthy food should taste good and be easy and attainable. And this soup fills that bill. With a little bit of lean protein, beans for fiber, corn and tomatoes as vegetables, and a little bit of fat, this magic combination makes for an entree that will keep you full for the next 5 or 6 hours. It’s truly a perfect example of healthy eating.
If you need help in making sense out of your health and incorporating some healthier habits into your routine, think about coming to spend the week with us. Until then, enjoy a delicious bowl of Taco Soup. Share in the comments how you and your household adjust this recipe to make it your favorite soup, too!
- 1 yellow onion, diced
- 1 bell pepper, any color, diced (we like red)
- 2 tsp olive oil
- 1 lb lean (97/3) ground beef or turkey
- 15 oz. can low sodium pinto beans, undrained
- 15 oz. can low sodium corn, undrained
- 15 oz. can yellow hominy, drained
- 15 oz. can Muir Glen fire roasted diced tomatoes
- 1/4 cup low sodium chicken broth
- 1 package reduced sodium taco seasoning mix
- 1 package (dry) Hidden Valley Ranch salad dressing mix
- Fresh lime (optional as garnish)
- Chopped Cilantro (optional as garnish)
- Light Sour Cream (optional as garnish)
- Saute yellow onion and bell pepper in olive oil. Set aside.
- Cook ground beef and drain.
- Combine vegetables and meat into a medium soup pot. Add beans, corn, hominy, tomatoes, and chicken broth (optional).
- Stir in taco seasoning and Hidden Valley Ranch mix. Cook until warm and combined, about 10 minutes.
- To serve, fill bowl and garnish with fresh lime, chopped cilantro and a dollop of sour cream.
One Serving | One Cup
Protein: 6 g
Fat: 1 g
Sodium: 650 mg
Carbs: 28 g
Kathy Duran-Thal, RDN, LD, has been the Director of Nutrition for Cooper Wellness for more than 25 years and all who interact with her praise her extensive knowledge, ability to relate and fun personality. In January, Kathy helped kick off the H-E-B Slim Down Showdown, a 12-week health and fitness program for H-E-B grocery store partners (employees) and customers. She spent a week teaching 30 program participants nutrition the Cooper way.
In the weeks since then, participants have had individual phone coaching with Kathy, logged their food, exercised and shared their journey in personal blogs. Kathy recently traveled to San Antonio for the H-E-B Slim Down Showdown finale.
Elizabeth Sandoval, a quality assurance technician at H-E-B’s bakery in Corpus Christi, and Richard Arrington, an H-E-B shopper from Aransas Pass, Texas, were two of the participants Kathy coached. Each of them won a $5,000 “Healthy Hero” prize for their involvement and dedication to the program. Richard, who originally weighed in at 385 pounds, improved his cholesterol by 75 percent, decreased his body fat by 36 percent and lost a total of 66.6 pounds. And Elizabeth improved her cholesterol by 28 percent, decreased her body fat by 36 percent and dropped 46.8 pounds. Read the news release and watch the video below to celebrate their success in their journey to live longer, healthier lives.
To learn about Cooper Wellness, click here or call 972.386.4777.
Many of us seem to do really well getting vegetables or fruits in our daily eating, but not necessarily both. One-half cup of cooked vegetables, or one cup of fresh vegetables or greens counts as one serving towards our goal of “five a day”. Registered dietitian at Cooper Clinic Kathy Duran-Thal shares ten helpful ways to work more veggies into your daily diet.
1. Eat twice the servings of vegetables as starches per meal. In other words, 2 cups vegetables for 1 cup of rice, pasta or potato.
2. Strive to have one colorful, veggie-packed salad each day. Suggestions: dark leafy greens (spinach, kale), mixed leaf lettuce, shredded red cabbage, broccoli slaw, carrots, bell peppers, celery, cherry tomatoes, cucumber and red onion.
3. Eat two or more meatless, vegetable-rich meals a week.
4. Keep fresh veggies handy for quick and easy snacks. Sugar snap peas, carrots, bell pepper slices and celery sticks are easy on-the-go snacks. Also carrots and celery sticks will stay fresh for several days in a container of water in the refrigerator.
5. Add fresh veggies to tuna or chicken salad. Popular ingredients include onion, celery, water chestnuts, etc. We’re talking veggies today, but apple slices or Ocean Spray Craisins (cranraisins) are also delicious.
6. Add vegetables to sandwiches. Opt for onions, bell peppers, bean sprouts, cucumber, tomato and lettuce. Build your sandwich like a local sub—shop and pile your veggies a mile high. Remember, vegetables not only add nutrients, color, flavor and volume, but they fill us up!
7. Add vegetables to your pot of beans—canned or fresh tomatoes, onion, carrots and celery.
8. Make your homemade soups and stocks chock full of your favorite vegetables. Cabbage, bok choy, spinach, carrots, onion, celery and tomatoes are great in a slow cooker.
9. Prepare a “stir-fry” and try experimenting with some new and exciting vegetables to tempt your palate while broadening your cooking horizons. We like bok choy, bean sprouts, bamboo shoots, carrots, scallions, celery, kale, water chestnuts, and various colorful peppers, including jalapenos.
10. Add some flavor pizzazz to your vegetables by sprinkling on a zesty seasoning blend or melting an ounce of grated cheese over the top. Try spritzing lemon on broccoli, glazed carrots, or baked asparagus, topping cauliflower with Gruyere cheese (1 ounce grated cheese will flavor an entire head of cauliflower), and sprinkling tarragon on squash and zucchini and thyme on baked sweet onions.
For more information about Cooper Clinic Nutrition Services or to schedule a nutrition consultation, click here or call 972.560.2655.
It’s the start of a new year. For some it’s a time to look back and assess the previous year. For others it’s a time to set goals and resolutions. However you approach the new year, we want to help you make healthier choices and Get Cooperized in 2013.
With the launch of our new Pinterest channel, we are sharing a daily inspirational quote in January. Below are a few quotes to inspire you to make healthy choices this week.
My parents are from New York City and Italy, so in our house, we appreciate a good piece of pie. Yet many people think pizza cannot be part of a healthy diet. Think again! Don’t automatically assume that dinner at your favorite pizza joint is out of the question when eating healthy.
It is possible to eat out and eat healthy. Since pizza is made-to-order, simply choose a thin-crust pizza and ask for half or a third the usual amount of cheese. With plenty of flavorful toppings, the reduction in cheese is usually not missed – plus, you’ll enjoy the added benefit of a pizza crust that stays crisp longer.
I am definitely a plain jane when it comes to my pizza, but there are ways to save even more calories when choosing your toppings. Pick vegetable toppings and leaner meats. Canadian bacon and pineapple are delicious, and so is grilled chicken with onions and peppers or a bit of goat cheese.
If portion control is a problem, order the smallest size, and share with a friend. My husband and I always share a salad, too. So the pizza sitting on the table isn’t the only temptation, order the salad to come with your pizza – that way you’ll have a full plate which will contribute to your overall satiety.
Pizza can also be a quick and easy meal to make at home. Check out this recipe from one of our registered and licensed dietitians, Kathy Duran-Thal, RD. You can also use a ready-made, wholewheat pizza dough, which is widely available at most grocery stores. Just be sure to check the label and avoid any that contain trans fats. Also substitute low-fat cheese to lower saturated fat and cholesterol.
Make it pizza night tonight!
This was written by Christine Witzsche former Communications Director at Cooper Aerobics. Christine is no longer with Cooper Aerobics and we wish her all the best with her future endeavors.