Inspired by the dynamic duo of Dr. Roizen and Chef Jim at the Cleveland Clinic, where I interned last summer, I’m embarking on a mission to introduce culinary medicine in an accessible way – through social media. Every Friday, I’ll be sharing a “Functional Foodie” recipe as part of my job as Patient Care Navigator at Princeton Integrative Health.

Last week, one of my patients mentioned their love of Chipotle and it got me thinking – as I often do – on how I can their dishes in a “from scratch” way. This lead me to create my own Cool Beans Tacos, inspired by Chipotle’s fajitas and black beans.

Why make this from scratch? While I do love a Chipotle bowl on occasion, there are a couple reasons why it’s not always my top choice:

• Sodium Content: Many of Chipotle’s ingredients, including their salsas, beans, and seasoned meats, can be high in sodium. Consuming too much sodium can lead to increased blood pressure and other health concerns.
• Added Sugars: Some ingredients, like the BBQ sauce and certain marinades, can contain added sugars, which can contribute to excessive sugar intake if not controlled.
• Processed Ingredients: While Chipotle emphasizes fresh ingredients, some components, like their tortillas and salad dressings, may contain processed ingredients or additives.

With that in mind, I set out to make my own twist. That’s the beauty of making things yourself: you can control the ingredients and express your creative side too.

Vamos! Let’s taco ’bout the star ingredients:

• Green Bell Peppers. Green bell peppers are an excellent source of vitamin C, which acts as an antioxidant and supports immune health. They also provide dietary fiber and various vitamins and minerals. A study published in the “Journal of Nutrition and Metabolism” highlighted the high vitamin C content in green bell peppers and its positive impact on the immune system. (Source: Journal of Nutrition and Metabolism, Volume 2013, Article ID 575838)
• Cassava. Cassava is a good source of carbohydrates and dietary fiber. It provides vitamins like vitamin C and folate, as well as minerals such as manganese and potassium. A study in the “Journal of Nutrition and Metabolism” demonstrated the nutritional value of cassava, including its contribution to dietary fiber intake and its potential role in preventing nutrient deficiencies. (Source: Journal of Nutrition and Metabolism, Volume 2012, Article ID 902818)
• Onions. Onions are rich in flavonoids and sulfur-containing compounds. In particular, the vibrant red or purple color of red onions is due to the presence of anthocyanin pigments, which are antioxidants that may offer potential health benefits. They may have anti-inflammatory, antioxidant, and potential heart health benefits. Research in the “Journal of Medicinal Food” discussed the potential cardiovascular benefits of onion consumption, attributed to its antioxidant and anti-inflammatory properties. (Source: Journal of Medicinal Food, Volume 14, Issue 6, 2011, Pages 610-617)
• Garlic. Garlic contains allicin, a compound with potential health benefits, including antimicrobial properties. It is also a source of vitamin C and other antioxidants. Numerous studies have explored the health benefits of garlic, particularly in relation to its potential role in reducing the risk of cardiovascular diseases and its antimicrobial effects.
• Oregano. Research published in the “Journal of Medicinal Food” has shown that oregano contains compounds like carvacrol and thymol, which have antioxidant and antimicrobial properties, potentially supporting overall health. Additionally, oregano is a source of vitamins and minerals, including vitamin K and manganese, that contribute to a well-rounded diet and may have various health implications when consumed as part of a balanced meal plan.
• Black Beans. Black beans are a rich source of dietary fiber, protein, vitamins, and minerals. When paired with foods high in vitamin C, such as lime, they enhance iron absorption. A study in the “Food Chemistry” journal highlighted the nutritional value of black beans, emphasizing their fiber and protein content. The combination of black beans with vitamin C sources like lime can improve iron absorption. (Source: Food Chemistry, Volume 119, 2010, Pages 643-648)
  • Choose BPA-free and organic: Choosing BPA-free and organic canned black beans is important because BPA (Bisphenol A) is a chemical commonly used in can linings that may leach into food and has been associated with potential health risks.
• Cilantro. Cilantro is a source of vitamins A, C, and K, as well as antioxidants like quercetin. It may have anti-inflammatory and detoxifying properties. While cilantro is often included as part of a balanced diet for its flavor and potential health benefits, specific scientific studies on cilantro’s health effects are limited.

The crispy taco shell cradles the tender, sweet onions and slightly smoky, charred green bell peppers. The spicy kick from chipotle-infused black beans adds a delightful heat, perfectly complemented by the creamy richness of ripe avocado slices. To finish, a sprinkling of fresh cilantro and a zesty squeeze of lime elevate this dish by balancing the earthy, spicy notes with a burst of citrusy freshness.

I like to put these in Siete’s crunchy grain-free cassava taco shells because they’re light, flavorful, and made of high quality ingredients. Also, who doesn’t love to support a family-owned business? For a kid-friendly packable school lunch, brown rice is also an excellent pairing.

For my other Mexican dish, check this out.

COOL BEANS TACOS, GF + V
Serves 5

Ingredients

• 10 Siete grain-free cassava taco shells

For the fajitas

• 4 green bell peppers, thinly sliced
• 1 large red onion, thinly sliced
• 1 tbsp olive oil (for sautéing red onion)
• 2 cloves sliced garlic
• 1 tsp dried oregano
• Salt and pepper

For the black beans

• 1 tbsp olive oil
• 1 yellow onion, chopped
• 2 BPA-free cans of organic black beans, rinsed and drained
• 1.5 tsp chipotle spice mix
• 1.5 tsp smoked paprika
• Salt to taste

For topping

• 2 Avocados
• Bunch of chopped cilantro
• 2 Jalapeños, thinly sliced
• Fresh lime wedges

How to

1. In a large pan over medium heat, drizzle 1 tablespoon of olive oil and add in the thinly sliced red onion, seasoning with salt. Cover and stir every 2 minutes for the next 7 minutes, adding splashes of water as needed to prevent sticking. Once the red onion becomes soft and caramelized, add in the green bell peppers and garlic. Season with more salt and generous black pepper. Cover with a lid to expedite the cooking process.

2. In a separate pan, heat olive oil over medium heat. Add in the chopped yellow onion and stir until it becomes soft, which should take about 3 minutes. Add in the drained organic black beans, chipotle spice mix, smoked paprika, and salt to taste. Stir until the ingredients are well combined and heated through.

4. Check on the caramelized peppers and add 1 teaspoon of dried oregano to them. Stir and cover again for another 4 minutes. Remove both pans from the stovetop and set them aside.

5. To assemble the tacos, fill each taco shell with a generous portion of the fajitas. Top with black beans. Finish off each taco with slices of avocado, chopped cilantro, jalapeño slices for a kick, and a refreshing squeeze of fresh lime.