Our Spicy Vegetarian Taco Burger is perfect for taco and burger lovers alike. Bite into a bell pepper bun layered with walnut taco meat (yes, you read that right!), cilantro garlic farmer cheese, sliced tomato, avocado, and lettuce leaves. This healthy vegetarian burger is loaded with flavor, nutrition, and spice. It’s also keto-friendly and low-carb!
What The Experts are Saying
Previous studies have shown that walnut consumption is associated with a lower risk of diabetes for women, improve memory and concentration, and lower risks of certain types of cancer. In short, eating walnuts regularly is linked to living a longer, healthier life. Knowing that eating a small handful of walnuts for the occasional snack can lead to some pretty impressive health benefits, we weren’t in the least surprised to learn that these new research studies found more to love about walnuts, specifically in regards to their ability to lower cholesterol in middle-aged adults. According to one study conducted by researchers at research Loma Linda University and Hospital Clinic of Barcelona, eating one serving (or “dose”) of walnuts every day showed a significant reduction in LDL (bad) cholesterol, without adverse effects on body weight. Walnuts also feed the good bacteria in your gut helping to produce SCFA (short-chain fatty acids) that support butyrate production in the gut. This helps keep the good bacteria in your gut thriving and growing. Studies are consistently pointing to SCFAs as the must-have factor for a healthy microbiome. Kefir and farmer cheese also support SCFA growth as well.
By the Numbers
If better memory, lower bad cholesterol, and a reduced risk of diabetes aren’t enough reasons to add walnuts to your diet, their nutritional content might just convince you. Per one-ounce serving, walnuts will provide you with:
- 185-190 calories
- 3 grams of protein
- Almost 2 grams of fiber
- 5 grams of healthy fats (omega 3 and omega 6)
They’re also high in the vitamins and minerals copper, folic acid, manganese, and vitamin B6. And while walnuts are an energy-dense, high-calorie food, studies show that they don’t increase the risk of obesity when replacing other foods in your diet. That means you can reap the many health benefits – and enjoy a delicious snack – without worry!
Your Gut Matters
Eating habits also play a role in mental health. Research has shown that probiotic-rich foods decrease anxiety and boost the mood. That makes kefir a great well-being tool because it contains 12 live and probiotic cultures. Psychiatrist James Greenblatt explained that “‘the gut is really your second brain. There are more neurons in the GI tract than anywhere else except the brain.’” As research continues to develop, it’s becoming more and more apparent that there is a link between the gut and the brain. What was once suspected as one-way communication (brain to gut) is now understood to be more of a two-way system. Thus, the health of our gut may directly impact the health of our minds.
Cultured Dairy: The Nutrition Benefits You Actually Need to Know
With increasing research linking the correlation between probiotics, gut health, and immunity, it’s no secret that the integrity of our gut is vital to our health. Although additional factors such as stress, antibiotic usage, and individual health conditions can contribute to the condition of our gut, a focus on healthy food choices is one of the easiest ways to support the microbiome. Several studies have shown a strong association between the gut-brain-microbiota. Probiotics introduced to the gut have been found to support immunity, improve allergies, and improve digestion. Studies have shown that reduced diversity of healthy gut bacteria during early years is associated with an increase in food allergies during school-age years. In addition, kefir made from whole milk helps absorb key nutrients such as Vitamins A, D, E, and K. Vitamin K is important because it helps your bones absorb calcium. It’s important to know that kefir contains a unique trio: vitamin D, K, and calcium – all three crucial elements to support bone health. Lifeway Farmer Cheese is also a great source of all these nutrients!
Prebiotics + Probiotics = a Healthy You
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular. Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive systems.
- 2 cups walnuts, raw
- 2 cloves garlic
- 1 tbsp oregano, dried
- 1/4 cup onion
- 1/4 cup soy sauce
- 1 tsp cayenne pepper
- 2 tbsp nutritional yeast
- 2 tbsp avocado oil
- 2 tsp cumin powder
Taco Burger Toppings
- 1/2 avocado, slices
- 1 slice of a large beefsteak tomato or large heirloom
- 1 thin slice of a onion
- 2 leaves of lettuce
Cilantro Garlic Kefir Spread
- 1/2 cup Farmer Cheese
- 1/4 cup fresh cilantro, chopped
- 1 garlic glove, small
- pinch of salt
Walnut Burger:soak Walnuts in warm water for 20-25 minutes. Drain and add them along with the rest of the ingredients into a food processor. Pulse the mixture until it looks similar to ground meat in texture. Once you find the consistency to your liking, scoop out and place into a bowl.
Bell Pepper Buns:cut the bell pepper in half and trim till you get two sleeves that can be used as buns. You can drizzle the peppers with olive oil and place on a baking sheet to broil in the oven till a touch golden and softened.
Cilantro Garlic Kefir Spread:mix everything together!