The Best Healthy Appetizers to Make for a Fiesta

For as long as I can remember when asked the question, “What do you want for dinner?” my answer has been “a fiesta”—a spread including soft tortillas, shredded lettuce, sour cream, lots of cheese, taco-seasoned beef, shredded chicken, refried and black beans, and Tostito scoops paired with so much salsa. 

While this is still a meal I cook often, I have been looking for ways to mix up the traditional fiesta food I grew up on and make them a little healthier. Here are a few wellness-focused appetizers to make for your next fiesta. 

The best part is that each recipe:

-Includes 10 or fewer ingredients 

-Takes 30 minutes or less to prepare

-Is a crowd-pleaser at social events 

AND these recipes include a spectrum of vitamins and health benefits. [More on the benefits of eating a variety of different colored foods below] 🌈

Ever Heard of Eating the Rainbow? 

According to Health Line, “plants contain different pigments, also known as phytonutrients, which give them their color. Different-colored plants are linked to higher levels of specific nutrients and health benefits.” 

Phytonutrients are also very functional, which means they help the body’s natural detoxification systems and boost immune systems. Some examples of phytonutrients include vegetables, fruits, spices, whole grains, herbs, legumes, nuts, and seeds. A lot of these nutrients are already in your pantry or fridge. What makes a plate of food even more beneficial to overall health? If it looks like a rainbow. 

• Yellow foods are anti-inflammatory and promote eye, skin, brain, and heart health
  examples: squash, opal apples, bananas, yellow pepper
• Green foods are also anti-inflammatory, they support the liver, and are vital for brain and heart health            examples: kale, cucumber, zucchini, avocado, leeks, green pepper
• Blue and purple are anti-cancer, anti-inflammatory, and are especially good for the brain
  examples: blueberries, grapes, plums, blackberries
• Red can boost your immune system, help reduce cancer risk, and enhance brain health
  examples: red pepper, radish chili tomato, beets
• Orange also helps improve the immune system and optimize skin/eye health
  examples: acorn squash, butternut squash, carrots, pumpkin, sweet potatoes
• White and tan foods are great in fighting infection and regulating hormone health
  examples: cauliflower, garlic, onions, mushrooms, potatoes, jicama

One way that I optimize health is by trying a new meal and/or produce item every week. Some of my recent favorites: golden kiwi, hearts of palm, dates, and tahini. 

🥭Mango Shrimp Ceviche

1 lb shrimp, medium-sized
½ cup cucumber 
2 roma tomatoes
½ cup cilantro
1 mango
sea salt to taste
1 tbsp olive oil, extra virgin
¼ cup orange juice, freshly squeezed

Directions

• If shrimp are frozen, place bag the bag in a bowl with warm water and let quick thaw while chopping the produce
• Dice roma tomatoes, cucumber, cilantro, and mango
• Juice the orange
• Once shrimp are thawed, chop into smaller, more salsa-sized pieces
• Combine all ingredients into a bowl and toss

Ways to eat it: 
-Serve with tortilla chips
-Use as a garnish on a white flakey fish
-Or, just dig in with a fork/spoon!

🤠Cowboy Salsa

15 oz corn, canned, whole kernel
15 oz black beans, canned, drained
1/2 lime, freshly squeezed
1/2 cup cilantro, fresh
1/3 cup red onion
2 roma tomatoes
1/4 tsp Salt
1 tsp garlic Powder
2 tsp apple cider vinegar
1/2 tsp black pepper, ground

Directions

• Drain and rinse the canned corn and black beans 
• Dice red onion and tomatoes
• Chop the cilantro
• Combine spices, vinegar, veggies, corn, and beans in bowl 
• Toss and serve

Ways to eat it: 
-Serve with tortilla chips 
-Use as a filling in street tacos
-Add to a taco salad for extra fiber

🧀Cheese-y Cauliflower Nachos

1 medium head of cauliflower
1/2 cup cherry tomatoes 
1/4 cup cilantro, fresh
1 jalapeno
1 tea Sea salt
1 tbls olive oil
1 tsp garlic powder
1/2 cup sautéed yellow onion
3/4 cup Mexican cheddar cheese

Optional—add a source of protein:
Black beans
Shredded chicken
Ground beef

Directions

• Cut cauliflower heads into smaller pieces and wash
• Chop yellow onion
• Combine olive oil and garlic powder
• Drizzle cauliflower and onion with olive oil mixture
• Top with sea salt
• Cook at 400 degrees for 30 minutes—toss occasionally 
• Dice tomatoes, cilantro, and jalapeño
• Once cauliflower and onions are soft, remove from oven
• Top with cheese and cook for 10 more minutes
• Remove and add tomatoes, cilantro, and jalapeño on top
• Serve!

🥑Avocado Crema

½ cup Mexican crema
2 ripe avocados
Sea Salt
Half a lime

Directions

• Wash lime and avocados in veggie wash, I like to use this one. 
• Mash avocado with sea salt and juice from half a lime
• Add crèma and serve!   

Note: Mexican Crema is a creamy and slightly tangy condiment very similar to sour cream. It’s thicker and richer than American sour cream, but not as thick and rich as French crème fraiche.

Grocery List under $50

• Bundle of fresh cilantro
• Cherry tomatoes
• 1 Head cauliflower
• 4 Roma tomatoes
• 1 Yellow onion
• 1 Red onion
• 2 Avocados
• 1 Jalapeno
• 1 Lime 
• 1 Mango
• 1 Orange
• 1 lb Shrimp
• 1 Cucumber
• 1 Can of corn
• 1 Can of black beans
• Mexican cheddar cheese

On the Menu for Next Week

1. Thai Peanut Tofu Bowls
2. Pear + Brie Cheese Salad Skewers
3. Coconut Crème (pie) Chia Pudding

Conclusion

Eating a wellness-focused diet can feel daunting and like a void of where do I start? But with simple recipes like these fiesta appetizers can help make healthy eating easy, quick, and delicious. Also, check out 3 Easy to Make Recipes For a Balanced Diet for more ideas!

xxx

Allie M

Citations:

https://www.healthline.com/nutrition/eat-the-rainbow#benefits