Healthy Meals in a Snap

Are you looking for a really quick and healthy meal?

Do you have some family members that are picky eaters?

A “taco bar” can be a great choice. This is where each filling and each topping is in a separate bowl and everyone is invited to serve themselves. It’s quick and easy to prepare, and since each family member gets to build their own taco, you can accommodate different tastes.

Tacos can be a part of almost any healthy eating plan when they are prepared in the right way. Here are some tips for making healthy tacos:

Tortillas: First, always use soft corn or flour tortillas (corn is preferred). Never use hard shells, since they contain more fat and calories. Second, heat your tortillas by steaming, not frying. If you don’t have a tortilla steamer, you can place them in foil, add a few drops of water, then fold the foil over loosely and seal. Place them in the oven at 225 degrees (or the lowest your oven will go as long as it’s above 212 degrees) for 15 to 20 minutes. The water will boil, turning to steam inside the foil. This keeps the tortillas soft as they heat up and also helps to distribute the heat evenly.

Filling: There is an almost endless variety of things you can use. We especially like barbequed fish, but you can use shredded chicken, pork or ground beef instead. One thing to avoid is refried beans. These tend to be loaded with fat and calories. Instead, if you want something other than meat, try tofu, sautéed mushrooms and onions, or rice.

Toppings: You can top tacos with shredded lettuce, cilantro, tomato, avocado, shredded cabbage, onion, radish – the list goes on and on. Use your imagination!

Salsas: There are so many ready-made salsas available that there’s bound to be one for every taste. They run the gamut from super-spicy to mild and sweet. Most salsas tell you how spicy they are on the label, so don’t be afraid to experiment.

A taco bar can be great fun! It is a great way to involve your children in cooking too! Have them select some of the items that they like and help with the preparation. It’s also a great way to start conversations with your kids about healthy eating and the nutritional value of different foods.

Tacos provide a great opportunity to experiment too. After all, if you don’t like it, just open the tortilla and take out whatever is bothering you, then put something else in.

Though tacos are most often associated with Mexican food, there’s no reason that they have to be. Want to try something different? How about sliced steak with crumbled blue cheese and lettuce – yum! Or, how about trying grilled salmon with shredded cabbage and green salsa – let your imagination run wild.

Plan a taco bar at your house, and enjoy this healthy meal in a snap!


Remember, healthy choices you make each day can transform your family for generations! What choices will you make today?
You may also want to read: Want Your Kids to Eat Better? Here’s How, Dealing with Picky Eaters, 6 Tips for Enjoying Dessert Without Feeling Guilty

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One Response to Quick and Easy: How About a Taco Bar for Dinner?

  1. kayla says:

    taco bar. I never tried this. I will try it someday. Lets see how it tastes. My family members are very taste oriented. If it tastes good, they will order everyday. Otherwise a big no. But thanks for sharing this. I will try this.
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