I prioritize lifestyle elements that help my husband and me stay strong and healthy. We walk at least four miles daily (although Ric, being an athlete, runs anywhere from two to nine miles a day), and we engage in regular resistance training. Eating nutritious, organic meals is also crucial for maintaining our health. One of our favorite dishes is this Southwest Taco Salad, which supports our goal of keeping our brains and bodies functioning at peak capacity – and it is delicious!
Finding Joy in the Food We Eat
Finding joy in the food we eat—its beauty, taste, and texture—has always been important to me. I cherish cooking for people and love conversations with friends and family around a table while enjoying a great meal. Even dining alone, I savor the flavors and appreciate a quiet moment.
The Happiness Connection
Studies consistently show that happiness positively impacts our health and well-being. Research from Harvard University indicates that happier individuals tend to have lower levels of the stress hormone cortisol, reducing the risk of chronic diseases like heart disease and diabetes. It’s also been shown that happiness can improve our ability to fend off the common cold and other viruses.
Embracing Happiness in Everyday Life
It’s essential to find happiness wherever we can, even on difficult days. It may sound sappy, but take the time to notice the good around you. Appreciate simple things like flowers, a happy child, or a playful pet as you walk down the street. Step outside, marvel at the blue sky and take a moment to breathe. Focus on what you have, not on what is missing.
The Goodness of Southwest Taco Salad
This salad is not only delicious but also packed with a variety of nutrients that contribute to a balanced diet. I love how easy it is to throw together and how it can be eaten as a side dish or, as we usually enjoy it, as a meal.
The Nutritional Breakdown of the Southwest Taco Salad
- Romaine or Green Leaf Lettuce: Low in calories, rich in vitamins A and K, essential for healthy vision, skin, and bones.
- Black Beans: Excellent plant-based protein and fiber source, supporting muscle health and digestion.
- Corn Kernels: Adds a sweet crunch and provides fiber, vitamins, minerals, and antioxidants for cell protection.
- Tomatoes: Rich in vitamins C and K, tomatoes provide antioxidants that support heart health and protect against cancer.
- Quinoa: A complete protein rich in fiber, magnesium, and iron, crucial for energy production and muscle function.
- Red and Green Bell Peppers: Rich in vitamin C to boost the immune system, adding vibrant color and a satisfying crunch.
- Red Onion: Packed with antioxidants and anti-inflammatory compounds, adding flavor to the salad.
- Cilantro: A flavorful herb that aids digestion and has antimicrobial properties.
- Avocado: Full of healthy fats essential for brain health, providing fiber, vitamins, and minerals.
- Pumpkin and Sunflower Seeds: Gives a crunchy texture, rich in healthy fats, protein, and essential nutrients like magnesium and zinc.
- Pickled Red Onion: Adds a tangy flavor and is an excellent source of probiotics for gut health.
- Optional: Cheese: Adding shredded cheddar or Monterey Jack cheese increases the protein content and adds a creamy texture.
Southwest Taco Salad
Ingredients
- 1 head romaine or green leaf lettuce washed and dried
- 1 cup cooked and drained black beans
- 1 cup corn kernels
- 1 cup cherry tomato halves
- 1 cup cooked quinoa
- 1/3 cup diced red onion
- 1/4 cup diced green bell peppers
- ¼ cup diced red or yellow bell pepper
- ¼ cup minced cilantro
- 1 ripe avocado
- 2 tablespoons pumpkin seeds
- 1 tablespoon sunflower seeds
- ¼ cup pickled red onion slices
- One or two handfuls of tortilla chips
- Optional: shredded cheddar or Monterey Jack cheese
Instructions
- Chop the lettuce and place it in a large salad bowl.
- Add the black beans, corn, quinoa, red onion, bell peppers, and cilantro.
- Dice the avocado and sprinkle it over the salad, along with the pumpkin and sunflower seeds.
- Add the cheese now if you are using it.
- Drizzle the dressing over the salad and toss.
- Divide the salad onto individual plates or bowls.
- Top each salad with pickled red onion slices and crushed tortilla chips.
- If desired, sprinkle with shredded cheese.
Notes
Make a Southwest Taco Bowl
Switch things up and serve this as a bowl. For another serving option, layer the ingredients, beginning with the lettuce, in individual shallow bowls and drizzle with dressing.Nutrition
Southwest Taco Salad Dressing
Ingredients
- ¾ cup olive oil
- ½ cup mayonnaise sour cream or yogurt
- ¼ cup lemon juice
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 3/4 teaspoon ground cumin
- 1 teaspoon honey
- 1 clove garlic minced
- ¼ teaspoon black pepper
- Salt to taste
Instructions
- In a medium-sized bowl, combine the olive oil, mayonnaise (or sour cream or yogurt), honey, and lemon juice.
- Add the smoked paprika, chili powder, and ground cumin to the bowl.
- Mix in the minced garlic and black pepper.
- Whisk Together: Whisk all ingredients together until the dressing is smooth and well combined.
- Taste the dressing and add salt to suit your preference.
- Drizzle the dressing over your Southwest Taco Salad and toss to coat evenly.
Enjoy the vibrant flavors and health benefits of our Southwest Taco Salad!
Research Sources:
- Harvard Health Publishing – The Happiness-Health Connection
- Harvard Study of Adult Development
- Psychosomatic Medicine – Positive Affect and Health
Discover more from Epicurean Eva
Subscribe to get the latest posts sent to your email.