Low-Carb Taco Bowls: A Protein-Packed, Heart-Healthy Meal for Seniors

Healthy Recipe, Taco Bowls

Reigning in the carbs and calories at a Super Bowl gathering can be a challenge. Instead of nachos or cheesy dips and chips, consider this healthier but just as scarfable alternative adapted from Arash Hashemi’s “Shred Happens.” A simple well-seasoned ground beef filling serves as the main protein source. No need for tortillas here — just arrange it in a bowl with homemade guac and piles of sauteed veggies, lettuce and rice (a low-carb rice or cauliflower rice if you prefer or skip the grain altogether). Add a spoonful of creamy, flavor-packed aioli and you won’t miss the cheese, either. Use plant-based products in place of the mayo and the meat and vegan viewers will be happy. Set out all the components on the table and get ready for action. Serves 4-6. — Susan Puckett

Guacamole:

·       1 large avocado, peeled, seeded, and cut in chunks

·       2 tablespoons minced red onion

·       1 tablespoon minced jalapeno pepper

·       2 tablespoons lime juice

·       1 garlic clove, minced

·       Salt and freshly ground pepper

Sauteed Veggies:

·       1 tablespoon avocado oil or other neutral oil

·       1 large red onion, thinly sliced

·       2 bell peppers, thinly sliced

·       1 ½ teaspoons onion powder

·       1 ½ teaspoons smoked paprika

·       Salt and freshly ground pepper

Meat:

·       1 tablespoon avocado oil or other neutral oil

·       1 pound lean ground beef or meat substitute

·       1 ½ teaspoons chipotle powder

·       1 ½ teaspoons smoked paprika

·       1 teaspoon ground cumin

·       ½ teaspoon onion powder

·       ½ teaspoon garlic powder

·       ½ teaspoon dried oregano

·       Salt and freshly ground pepper

Smoky Chipotle Aioli:

·       ¼ cup mayonnaise

·       1 tablespoon lime juice

·       1 teaspoon minced garlic

·       ½ teaspoon chipotle powder

·       ½ teaspoon sweet paprika

·       ¼ teaspoon onion powder

·       ¼ teaspoon ground cumin

·       Salt and freshly ground pepper

Other accompaniments:

·       8 ounces low-carb rice, cauliflower rice, or regular rice, cooked according to package instructions (optional)

·       1 head romaine lettuce, shredded

·       1 jalapeno, sliced

Instructions

1.     Make the guacamole: Combine the avocado, onion, jalapeno, lime juice, and garlic in a medium bowl. Roughly mash the mixture, leaving some chunks of avocado, and season to taste with salt and pepper. Set aside, or cover with plastic wrap, pressing down directly on the surface of the guacamole to prevent browning, and refrigerate up to 24 hours in advance.

2.     Sauté the veggies: Heat the oil in a large skillet over medium heat. Add the onion and bell pepper slices, onion powder, and smoked paprika; cook, stirring occasionally, until the onions and peppers brown slightly around the edges. Season to taste with salt and pepper. Remove from the skillet and set aside.

3.      Cook the meat: Heat another tablespoon of oil in the empty skillet and add the ground beef, chipotle powder, smoked paprika, onion powder, garlic powder, and oregano, and cumin. Sauté until browned and crispy. Season to taste with salt and pepper and set aside.

4.     Make the aioli:  In a small bowl, mix the mayonnaise, lime juice, chipotle powder, garlic, onion powder, oregano, cumin, and paprika. Season to taste with salt and pepper. Serve right away or cover with plastic and refrigerate for up to a week.

5.     To assemble: Place a serving of rice in the center of each bowl, add some taco meat and the sauteed veggies, and add mounds of lettuce and guacamole. Drizzle with some of the aioli and garnish with jalapeno slices.

Why This Recipe is Great for Senior Fitness

• High in Protein for Muscle Maintenance: Lean beef and plant-based substitutes provide essential protein to help seniors preserve muscle strength and mobility.

• Heart-Healthy & Low-Carb: Avocados, olive oil, and spices deliver healthy fats and antioxidants, while low-carb rice or cauliflower rice keeps blood sugar stable.

• Supports Digestive Health: Fiber-rich bell peppers, onions, and romaine lettuce promote gut health and aid digestion for overall well-being.