Month: November 2023

Here’s a heart-healthy recipe for plant-based nachos that packs in flavor without the added fat and cholesterol found in traditional versions.

Heart-Healthy Plant-Based Nachos Recipe

Ingredients:

• 1 bag (about 8 oz) of baked tortilla chips or homemade tortilla chips made from corn tortillas
• 1 cup black beans, rinsed and drained
• 1 cup cooked pinto beans, rinsed and drained
• 1 large tomato, diced
• 1 ripe avocado, diced
• 1 red onion, finely chopped
• 1/2 cup corn kernels (fresh, frozen and thawed, or canned with no added salt)
• 1/2 cup sliced black olives
• 1/2 cup cilantro, chopped
• 1 jalapeño, sliced (optional)
• 1 lime, cut into wedges
• 1 cup shredded lettuce
• Salsa (fresh or no-added-salt store-bought)
• Nutritional yeast (for a cheesy flavor)

For the Cheese Sauce (Optional):

• 1/2 cup raw cashews, soaked for 4 hours or overnight and drained
• 1/4 cup nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• Juice of 1/2 lemon
• Salt to taste
• Water for blending

Instructions:

1. Preheat the Oven: Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius) if you’re using an oven for warming up the components.
2. Prepare the Cheese Sauce: In a blender, combine the soaked and drained cashews, nutritional yeast, garlic powder, onion powder, smoked paprika, lemon juice, and salt. Add water slowly until you reach a smooth, creamy consistency similar to nacho cheese sauce. Taste and adjust seasonings as needed.
3. Layer the Chips: Spread the tortilla chips in an even layer on a baking sheet lined with parchment paper. If you’re not using the oven, you can layer them directly on the serving platter.
4. Add Beans and Veggies: Scatter the black beans and pinto beans over the chips, followed by the tomato, onion, and corn. If using the oven, place the baking sheet in the oven for about 5 minutes to warm the chips and toppings. Watch carefully to prevent burning.
5. Drizzle Cheese Sauce: Remove the baking sheet from the oven if using and drizzle the cheese sauce over the warm chips and toppings.
6. Add Fresh Toppings: Sprinkle the diced avocado, black olives, sliced jalapeño (if using), shredded lettuce, and chopped cilantro over the nachos.
7. Serve Immediately: Serve the nachos immediately with lime wedges and salsa on the side. Sprinkle nutritional yeast over the top for an additional cheesy flavor.

These nachos swap out high-fat cheese and meat for heart-healthy alternatives without sacrificing flavor. The use of beans adds fiber and protein, making them nutritious and satisfying. Enjoy your healthy, hearty nachos!

Source: ChatGPT