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Chicago Health Coach Mike Ockrim is a Certified Strength and Conditioning Specialst (CSCS) with the National Strength and Conditioning Association (NSCA) and a Certified Personal Trainer with the American Council on Exercise (ACE) that will engage you in functional movement training programs, nutrition and cooking education, and sleep improvement plans to live a healthy and active lifestyle.

Easy Healthy Recipe: Baked Veggie Tostada

Baked veggie tostadas are a delicious and nutritious meal that can offer a variety of health benefits for those who include them in their diet. They are a tasty way to get in your daily serving of vegetables and provide a balance of nutrients that can support overall health.

Health Benefits of Baked Veggie Tostadas:

  1. Vegetables: Baked veggie tostadas are a great way to incorporate a variety of vegetables into your diet, providing essential vitamins and minerals such as vitamin A, vitamin C, and potassium.

  2. Fiber: The beans and vegetables used in baked veggie tostadas are rich in fiber, which promotes digestive health and helps regulate blood sugar levels.

  3. Low-fat: Baked veggie tostadas are typically prepared using baked tortillas instead of fried, reducing the amount of unhealthy fats and calories in the meal.

  4. Antioxidants: Many of the ingredients used in baked veggie tostadas, such as peppers and tomatoes, are high in antioxidants that protect against cellular damage and may reduce the risk of chronic diseases.

Recipe for Baked Veggie Tostadas: Ingredients:

  • 6 corn tortillas

  • 1 can of black beans

  • 1 red bell pepper, diced

  • 1 yellow onion, diced

  • 1 cup of cherry tomatoes, halved

  • 1 avocado, diced

  • 2 cloves of garlic, minced

  • 2 tablespoons of olive oil

  • Salt and pepper, to taste

  • 1 cup of shredded cheese (optional)

Instructions:

  1. Preheat your oven to 400°F.

  2. Arrange the tortillas on a baking sheet and bake for 8-10 minutes, or until crispy.

  3. In a large pan, heat the olive oil over medium heat. Add the onion, garlic, and bell pepper and cook until softened, about 5 minutes.

  4. Add the black beans to the pan and cook for another 2-3 minutes, until heated through.

  5. Spread the black bean mixture onto each crispy tortilla.

  6. Top each tostada with cherry tomatoes, avocado, and shredded cheese (if desired).

  7. Place the tostadas back in the oven and bake for another 5-7 minutes, or until the cheese is melted.

  8. Serve hot and enjoy!

In conclusion, baked veggie tostadas are a delicious and nutritious meal that can offer a variety of health benefits. They are a tasty way to get in your daily serving of vegetables and provide a balance of nutrients that can support overall health. So why not try this recipe for yourself and enjoy the many health benefits that baked veggie tostadas have to offer!