Spending time in the kitchen is a great way to bond as a family and Tostadas Deliciosas is an easy way to introduce your child to simple cooking techniques. From slicing lettuce leaves to crumbling queso fresco, there is a job for everyone. While this recipe can be easily customized based off what you have on hand and your family’s taste preferences, aim to include foods from each food group to make this meal as nutritious and filling as possible.
- Fruits and Vegetables: Each different color of fruits and vegetables contains different vitamins and minerals that help your body perform its best. Make it a goal to include as many colors as possible to get the most health benefits. This recipe calls for lettuce leaves, Roma tomatoes, and avocado but you can use whatever produce you prefer! Matchstick carrots, crunchy cabbage, sliced bell pepper, and other leafy greens such as kale would all be delicious on a tostada.
- Grains: When it comes to grains, choosing whole grains is always the best choice. They are a great source of B vitamins, minerals, and fiber. They may also help prevent risk factors associated with heart disease, type 2 diabetes, obesity, and even certain cancers. Instead of a fried tortilla shell, this recipe uses a baked corn tostada.
- Protein: Protein helps keep our muscles and organs strong and healthy. These tostadas use nonfat refried beans, which are a plant-based version of protein.
- Dairy: Dairy provides calcium, vitamin D, and protein. We’re using queso fresco which will add a creamy and salty flavor. Cotija, cheddar, or Monterey Jack would all be delicious too!
- A squeeze of lemon or lime juice will help keep the avocado from turning brown.
- Add a wedge of queso fresco to a self-sealing bag and crumble it while it’s in the bag. This is a great way to prevent a mess, plus the bag can store whatever you don’t use.
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