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Mexican Beef Taco Bowls
(high protein, gluten free, family friendly)

These Mexican beef taco bowls are a high protein, gluten free meal that is kid approved!  These build-your-own taco bowls are totally going to become a family favourite! ​

Consuming a diet that consists mostly of nutrient dense fruits and vegetables is one of the healthiest ways of eating. At each meal, aim to fill half your plate with bright coloured fruits and vegetables - think rainbow, or Mexican fiesta in this case!

As a mom, I am always looking for ways to get my kids to enjoy more fruits and vegetables. At this point, my kids seem to be leaning more towards becoming carnivores, but I am not giving up!  I am convinced meals like this one are slowly winning them over.  My kids love tacos (who doesn't!?! even Dragons Love Tacos), mostly because they love eating with their hands and adding their own toppings.  

This delicious dish is bursting with some of my favourite Mexican flavours. This recipes is an easy weeknight meal. It's rich in protein and loaded with nutrient dense fruits and vegetables. Both kids and adults will love adding their favourite toppings.

​WHAT DO I NEED TO MAKE THIS RECIPE?
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Hello, I’m Keely! I'm a Canadian Registered Dietitian, an avid food and recipe writer, travel bug and nutrition expert. For more information about me, check out my bio here.
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This is one of those recipes that sneak a lot of veggies into something that is fully packed with kid-friendly ingredients. To make these Mexican beef taco bowls,  you’ll need:
  • long grain or brown rice
  • lean ground beef (look for local and/or grass fed, if it's available)
  • homemade taco seasoning  (recipe below) or store bought kind is ok too. 

For toppings you can choose whatever you like. Some of my family's favourite toppings include; 
  • fresh cilantro 
  • homemade pico de gallo or store bought salsa 
  • avocado or if you're felling fancy, gucamole
  • cherry tomatoes
  • red or green onions
  • lime 
  • sour cream
  • black beans 
  • sweet corn​ (fresh, frozen or canned) 
  • cheese (our favourites are crumbled feta or shredded cheddar)
  • tobassco (this takes the heat up a notch, which I love)

​ANY TIPS FOR MAKING MEXICAN BEEF TACO BOWLS?
My biggest tip for this recipe is to resist the temptation to assemble the bowls yourself, especially for young children. Part of the joy of eating is allowing everyone to choose their own toppings. It can be a bit messy, but totally worth it! Allowing children to choose from the foods offered at the table helps build eating competence. Allow children to touch, taste, smell and try new or not so favourite foods without feeling pressured to eat.  Make family meal time pleasant by using this time to share and connect with one another. 

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​I AM VEGETARIAN, CAN I MAKE THIS RECIPE WITHOUT THE MEAT?
Yes, absolutely! You can easily alter this recipe to make it meat-free but still high in protein. Leave out the ground beef and fry up your favourite beans with a bit of onion and homemade taco seasoning- delicious! If you're using canned beans, look for low sodium/ less salt varieties and remember to rinse them well with water to remove excess sodium before you cook them. 

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​Mexican Beef Taco Bowls
(high protein, gluten free, family friendly)

Recipe Makes: 4 servings 
Prep Time: 15 minutes 
Cook Time: 10-15 minutes ​
Total Time: 25-30 minutes 
These Mexican beef taco bowls are a high protein, gluten free meal that is kid approved!  These build-your-own taco bowls are totally going to become a family favourite! ​
INGREDIENTS

Spicy Beef 
600 g lean ground beef 
1 medium onion, minced 
2 clove garlic, minced 
60 mL (1/4 cup) water 
30 mL (2 Tbsp) tomato paste 
30 mL (2 Tbsp) homemade taco seasoning (see recipe) 

Zesty Lime Rice 
2 cups cooked long grain or brown rice 
zest from one lime 
juice of one lime 
large handful of fresh cilantro (coriander), washed and minced  

Toppings ​(your choice!) 


​Homemade Taco Seasoning

15 mL (3 Tbsp) chili powder 
5 mL (1 tsp) ground cumin 
​2.5 (1/2 tsp) ground corriander 
5 mL (1 tsp) smoked paprika 
5 mL (1 tsp) sugar 
fresh ground pepper to taste
2.5 mL (1/2 tsp) salt ​
  • Avocado
  • Shredded cheese
  • Black beans 
  • ​Red onion 
  • Fresh corriander/ cilantro 
  • Salsa ​
  • Green onions ​
  • Sour cream or yogurt ​​
  • Corn​
INSTRUCTIONS

​1. Start by cooking the rice as per package instructions.

2. While the rice cooks, begin preparing the ingredients you will use for toppings. Place each topping in an individual bowl to create a mini buffet for people to choose from. At my house we love to adding diced avocado, pico de gallo, sour cream, cheese and corn, but you can add whatever strikes your fancy! 

3. When the rice is cooked, drain and zest the lime directly into the hot rice. Then, cut the lime in half and squeeze in the juice. Toss in the fresh cilantro and stir to combine.  Cover the rice to keep it warm and set it aside until you're ready to eat. 

4. In a non-stick pan, add the beef, onions and garlic and cook over medium high heat. Cook and stir until beef is lightly browned and cooked through (this will take about 4-5 minutes). Add water, tomato paste and homemade taco seasoning. Stir well to combine ingredients and continue cooking for another 2-3 minutes, then remove from the heat and transfer to a serving bowl. 

5. Now you're ready to assemble your bowls. Divide the rice equally between four serving bowls. Top with a hearty scoop of the spicy beef mixture and then allow everyone to add their own toppings.

Enjoy! 
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Keely Fraser, MSc, PDt. 
Keely Fraser is a Canadian Registered Dietitian (PDt), an avid food and recipe writer, travel bug and nutrition expert. For more information, check out Keely's bio here. 
Nutrition Counseling and weight management programs. The information on this site is intended to inform, not prescribe.      
​For diagnosis and treatment medical and health related concerns, please seek the advice of a qualified physician. 


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