March is National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics to educate on food choices, healthy eating and physical activity. This year’s theme is “Celebrate a World of Flavors,” a chance to learn more about your own food culture and those around you. Learn how to eat a well-balanced meal with lots of flavors! Expand your diet by learning how to make an authentic Latin American dish and dine at a Blue Zones Project ApprovedTM Restaurant!
Flauta, or a rolled taco, is a traditional dish that can be topped with a range of ingredients. Mango is added to this dish, which consists of more than 20 vitamins and minerals, including vitamin C. Vitamin C helps defend cells from damage and aids the immune system.
Baked Flautas with Mango Salsa
American Heart Association
Ingredients:
Baked Flautas:
- 1 cup cooked yellow saffron rice, cooked according to package omitting added salt
- ½ cup canned black beans (drained, rinsed)
- ½ cup chopped green onions
- ½ cup coarsely chopped baby spinach
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- ½ cup no-salt-added tomato sauce
- 6 six-inch corn tortillas
Mango Salsa:
- 1 cup chopped mango (fresh, frozen or canned)
- 1 cup chopped pineapple (fresh, frozen) OR 1 cup canned, crushed pineapple (drained)
- ½ cup chopped cucumber (about half a cucumber)
- 2 teaspoons chopped jalapeño peppers
- 1 tablespoon lime juice
Directions:
Baked Flautas
- Preheat the oven to 425°F. Cover a baking pan with foil and coat with nonstick cooking spray.
- In a large bowl, combine the cooked rice, black beans, green onion, spinach, chili powder, cumin and tomato sauce, mixing well.
- Spoon 1/3 cup mixture on each tortilla and roll up tightly. Place seam side down on the prepared pan. Lightly spray the tops of each flauta with nonstick cooking spray. Bake 15 minutes or until crispy and light brown.
Mango Salsa:
- In a medium bowl, combine all ingredients. Refrigerate.
Blue Zones Project Approved Restaurants
- Coyote Cantina
- Día de Campo
- El Gringo
- Havana Mania
- Maderos Cocina Mexicana
- Natural World Market & Café
- Natureba Juice Bar
- Ocho Mexican Grill
- Panelas Brazil Cuisine
- Silvio’s Brazilian BBQ
- Superbowl Acai & Brazilian Juice Bar
- The Grain Café
For more details and the complete list of the Blue Zones Project Approved Restaurants, visit bchd.org/restaurants.
Source:
Is mango the luscious superhero of fruit? | American Heart Association
