Chicken Tacos
A comforting, vibrant dish featuring curcumin, red pepper flakes and garlic. Perfect for taco Tuesdays, chilly evenings, or as condiment for a nice salad.
Serving size: 4
Ingredients
2 tablespoons olive oil or butter
3 garlic cloves, minced
Curcumin spice to taste
Black Pepper
1 lemon
1 pack of boneless chicken thighs
Taco corn or flour tortilla wraps
GARNISH
1 avocado
½ onion
2 tomatoes
Fresh Cilantro to taste
1 Lime
APPROX. Timing
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Instructions
Slow heat the oil in a large saucepan over low heat. Add the minced garlic.
Incorporate the chopped chicken thigs and mix with the garlic. Let it cook.
When chicken is almost done, add the curcumin and the red pepper flakes to taste and squeeze the full lemon.
To make the garnish. Chop half an onion is tiny pieces. Chop the tomatoes in tiny pieces. Mash up the avocado to make some guacamole. Add a little salt to taste.
Tips and variations
This recipe is with chicken, but you can opt to use instead pasture raised and grass-fed beef, salmon or shrimp too. You can also opt to substitute the taco shells by a bed of greens and make it a delicious salad. If you want to spice up the greens with some dressing use olive oil and lemon or cider vinegar. You can substitute the taco shells with rice and beans.
Ingredients’ goodness
Olive oil: Contains monounsaturated fats, Omega 6, which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. This reduces the risk of heart disease. It is rich in antioxidants, including polyphenols and vitamin E. These antioxidants combat oxidative stress and inflammation, protecting cells from damage.
Considerations for consumption
The recommended daily intake of olive oil is up to 1 tablespoon for adults.
Choose extra virgin olive oil for the most health benefits.
Use olive oil in moderation as it is high in calories.
Garlic: Enhances heart health, stronger immunity, and anti-inflammatory effects. To maximize these benefits, it is generally recommended to consume garlic raw, since heat can reduce the potency of allicin.
Raw garlic provides the most health benefits, as it contains higher concentrations of allicin, the compound that gives garlic its antimicrobial and immune-boosting properties. To maximize benefits when cooking, crush or chop garlic and let it sit for about 10 minutes before adding it to your recipe. This allows the allicin to form. Also, add garlic toward the end of the cooking process to avoid excessive heat, which can destroy the allicin.
Lemon: An excellent source of vitamin C, an antioxidant that supports immune function, collagen production, and protects against cellular damage. The citric acid in lemons stimulates saliva production and gastric juice, which helps improve digestion. The fiber in lemons also promotes regular bowel movements.
Chicken thighs: They are a good source of protein, essential for muscle growth and repair. They contain healthy fats, such as monounsaturated and polyunsaturated fats, beneficial to maintain heart health. They are also rich in vitamins and minerals, including iron, zinc, selenium, and vitamin B12.
Consideration for consumption:
It's important to remove the skin before consuming chicken thighs to reduce fat intake. Moderation is key, as chicken thighs are delicious but they can be higher in calories and fat compared to other cuts of chicken.
Curcumin: It is the primary active compound in turmeric, and it is known for its powerful antioxidant and anti-inflammatory properties.
Considerations for consumption:
Low Bioavailability: Curcumin on its own is poorly absorbed by the body. To enhance its absorption, it is often recommended to consume it with piperine, a compound found in black pepper, which can increase its bioavailability significantly.
Potential Side Effects and Precautions: While generally considered safe, high doses of curcumin can cause mild side effects in some people, such as upset stomach, nausea, or diarrhea. It's also important to be aware of potential interactions:
Blood Thinners: Curcumin has natural blood-thinning properties, so people on anticoagulant medications (like warfarin or aspirin) should consult a doctor before taking curcumin supplements.
Gallbladder Issues: Curcumin can stimulate bile production, which may worsen conditions like gallstones or bile duct obstructions.
Pregnancy: Medicinal amounts of turmeric should be avoided during pregnancy as they might stimulate the uterus.
Iron Deficiency: Curcumin may interfere with iron absorption.
Other Medications: Curcumin may affect how your body processes certain medications, including some for chemotherapy, diabetes, and others. Always consult with a healthcare professional before starting any new supplement, especially if you are on other medications.
Black pepper: it contains Piperine which is known for significantly helping your body absorb other compounds more effectively. This is particularly notable with:
Curcumin: Piperine can increase the absorption of curcumin (the active ingredient in turmeric) by up to 2,000%. This is why black pepper is often paired with turmeric in supplements and recipes to maximize its anti-inflammatory effects.
Beta-carotene: It can improve the absorption of beta-carotene, an antioxidant found in vegetables like carrots and sweet potatoes, which the body converts into vitamin A.
Vitamins and Minerals: Piperine may also enhance the absorption of other nutrients like selenium and B vitamins.
Corn or flour tortilla wraps: Corn shells are generally lower in fat and higher in fiber, providing digestive support and aiding satiety, while flour shells may offer added iron and folate from fortification, though they are often higher in calories and refined carbohydrates. Recommended brands: Mi Rancho thin corn tortillas,Vista Hermosa flour tortillas ( Whole Foods).
Tomatoes: An excellent source of lycopene, a powerful antioxidant that protects cells from damage caused by free radicals. They are also a good source of vitamin C, an essential nutrient for a strong immune system. Tomatoes are a good source of fiber, which aids in digestion and promotes gut health.
Consideration for consumption
When eating tomatoes, consider potential acid reflux symptoms, as their acidity can trigger heartburn in sensitive individuals. Other factors include washing raw tomatoes to remove pesticides and being aware of potential digestive issues like bloating from fructose and lectins. If you have a nightshade sensitivity or take certain medications, like blood thinners, speak with a doctor about potential effects.
Avocado: They contain monounsaturated fatty acids, which lower bad (LDL) cholesterol and raise good (HDL) cholesterol, reducing the risk of heart disease. Avocados are high in fiber, which aids in digestion and prevents constipation. They contain vitamin K and calcium, essential for maintaining strong bones and reducing the risk of osteoporosis. Avocados are rich in Potassium, and antioxidants like vitamin C, E, and glutathione, which protect cells from damage caused by free radicals.
Considerations for consumption:
When consuming avocados, key considerations include their high calorie and fat content, requiring attention to portion sizes to avoid weight gain. Be mindful of Vitamin K if you are on blood-thinning medications, and ensure avocados are ripe (not slimy, moldy, or sour) to avoid illness.
Cilantro: Contains antioxidants, such as vitamin C, vitamin A, and polyphenols, which help protect cells from damage caused by free radicals. Cilantro contains fiber and enzymes that aid in digestion. It is rich in potassium and vitamin K, which contribute to maintaining healthy blood pressure and reducing the risk of heart disease.
Lime: Limes are an excellent source of vitamin C, potassium, magnesium, and antioxidants. Lime juice can stimulate saliva production and improve digestion.
Yellow onions: They contain quercetin, a potent antioxidant that combats oxidative stress and reduces inflammation. Prebiotics in yellow onions promote the growth of beneficial gut bacteria, improving digestion and boosting immunity. They are a good source of vitamins (C, B6, folate), minerals (potassium, manganese), and antioxidants. They contain Chromium which helps regulate blood sugar levels.
