Tweak the Tacos

Making sure we eat healthy food is especially important with a chronic illness. Add to that the fact that it's hard to make food when feeling unwell. While some people with chronic conditions might be able to prep ingredients, others won't have the physical capacity. If you do have anyone to help, you can have them prep ingredients for you so you can have a healthy food option waiting for you. If you don't have anyone to help, another option might be to buy precut vegetables to add to your tacos. You can also keep it very simple with only a couple of fillings like beans, salad greens, and a bottled dressing or a squeeze of lime.

The recipe is meant to be a launch pad for us to add our own tweaks and make tacos how we like them. I tried to make the recipe versatile so you can use what you have in the cabinet or fridge. Try out the recipe and comment below with how you liked it, or tell us how you tweaked it in the comments.

Ingredients

To create the ultimate vegan tacos, gather these simple ingredients:

• For the Filling:

  - 15 ounce can of beans, drained and rinsed

  - 1 cup of frozen corn

  - 1 bell pepper (any color), sliced

  - 1 small red onion, thinly sliced

  - 2 minced cloves of garlic or sub 1/2 teaspoon garlic powder

  - 2 teaspoons of cumin

  - 1 teaspoon of smoked paprika

  - salt and pepper to taste

- fresh salad greens

  - fresh cilantro for garnish (i cut mine with scissors to make it easy)

- 1 ripe avocado, sliced

• For the Wrappers

  - To wrap tacos, use soft corn tortillas, large outer cabbage leaves, or romaine leaves

• For Garnishes

  - Cut one lime into wedges

  - Serve with a side of fresh salsa or pico de gallo

- A sprinkling of vegan shredded cheese

Step-by-Step Recipe Instructions

Step 1: Dry Sauté the Vegetables

The instructions here use a dry sauté method without cooking oil, but you can use oil if you prefer. I put the veggies into a pre-warmed pan until they release their moisture, which keeps them from sticking.

Using a large skillet, warm the pan on medium heat. Try adding a couple of pieces of onion. The ingredients should sizzle when you add them. When your pan is ready, add the remaining diced onion and bell pepper, stirring occasionally until they soften. This should take about 5 minutes. If the veggies begin to stick, lower the heat slightly, and add a tiny amount of water one tablespoon at a time.

Step 2: Add Garlic and Spices

Once the onions and bell pepper have softened, add the minced garlic, cumin, smoked paprika, and fresh ground black pepper. Adjust the seasonings to taste. Stir everything together for about 1 minute until the spices are fragrant.

Step 3: Prepare the Tortillas or Cabbage Leaves

While your filling is cooking, warm the tortillas or cabbage leaves until they are soft. You can use a steamer, a dry skillet over low heat, or you can heat them directly on top of your fillings.

Step 4: Incorporate Beans and Corn

Add the beans and corn to the skillet. Gently stir to combine. Cook for another 5 to 7 minutes until everything is heated through.

Step 5: Assemble Your Tacos

To assemble, place the warm tortillas or cabbage leaves on your plate. Add a generous scoop of the filling. Top with sliced avocado, chopped fresh cilantro, salad greens, salsa, and lime juice.

Tips to make Vegan Tacos work with chronic illness

1. Experiment with Fillings: Swap in different beans, grains, or vegetables based on what is possible for you to eat and what you have on hand. Try using chickpeas, quinoa, or roasted sweet potatoes, which are excellent additions that add unique flavors and textures.

   
   

2. Make it pretty if you can: Arrange your tacos neatly on a platter and garnish with fresh toppings. A beautiful presentation can add some extra joy to your day. We all need some extra joy, right? (Post a picture in comments if you want.)

   
   

3. Prep ahead or have someone prep ingredients for you to save your spoons*:  Make the fillings in advance and keep them in the refrigerator for a quick meal. Pre-chopping your vegetables can also save energy. If you have care providers, ask them to pre-chop veggies, and drain / rinse beans to make it easier to eat when you're on your own.

   
   

4. Make your own salsa ahead of time: Fresh salsa amplifies flavor. Combine diced tomatoes, onion, cilantro, lime juice, and jalapeño for a colorful topping that enhances your tacos. I find it better to have it made for me ahead of time. You can freeze salsa in small batches to take out the night before to make eating easier.

   
   

Savoring Your Taco Experience

Vegan tacos are a joyful, colorful dish that can be easy and fun to eat. They come together quickly, making them perfect for chronically ill people. I hope this recipe serves as a base for your creativity, allowing you to make the recipe to suit your ability while incorporating the foods you are able to eat.

Enjoy the goodness of nourishing plant-based meals with this versatile vegan taco recipe. Be bold, and explore new flavors whenever you can. Happy eating!

*Spoon theory is a metaphor describing the amount of physical or mental energy that a person has available for daily activities and tasks, and how it can become limited. The term was coined in a 2003 essay by American writer Christine Miserandino. In the essay, Miserandino describes her experience with chronic illness, using a handful of spoons as a metaphor for units of energy available to perform everyday actions. The metaphor has since been used to describe a wide range of disabilities, mental health issues, forms of marginalization, and other factors that might place unseen burdens on individuals.

Quoted from https://en.wikipedia.org/wiki/Spoon_theory