I've always been a fan of Mexican food but after I met my husband Jack (a Texan), corn tortillas became a definite staple in my diet. From a nutritionists point-of-view, here's what so great about them:
Corn tortillas count as a whole grain.
Whole corn is a powerhouse member of the whole grain family. A recent study found that corn has almost twice the antioxidant activity of apples!
Taco-sized tortillas are quick calorie cutters.
Using two 6-inch soft yellow corn tortillas instead of the same sized flour version saves 110 calories and adds an extra gram of fiber to your daily intake. That's nothing to sneeze at since shaving off 110 calories a day can mean losing (or not gaining) 10 pounds in a year's time.
They can be made from a variety of whole grains.
Great choices for wraps and tortillas include corn as well as multigrain (mixtures of whole wheat, rye, barley and oats), brown rice, hemp and teff (a whole grain staple in Ethiopia that has a sour dough taste and provides over twice the iron and twenty times the calcium of other grains). Variety is key because the nutrients and antioxidants in each type of whole grain differ. For example, corn is rich in lutein and zeaxanthin, known to protect vision, while polyphenols in brown rice have promising anticancer properties. (See a doctor's list of cancer-fighting foods here).
They're extremely versatile.
I typically fill corn tortillas with black or pinto beans, lots of veggies and sliced avocado or guacamole, but I use them for sweet treats too. The flavor of corn blends well with just about everything, so I also like to spread mini corn tortillas with nut butter (cashew, peanut or almond) and fill them with fruit. I also make chocolate "pizzas" with cinnamon dusted whole grain flour tortillas, melted dark chocolate, colorful sliced fruit and slivered almonds. Yum!!!
For more info about wraps and tortillas, including some common “wrap traps†(hint: notice I didn't recommend spinach tortillas) check out my column here.
3 healthy tortilla recipes:
Mexican Chicken Tortilla Soup
Spicy Chicken Tortillas with Mango Salsa
Cheese & Black Bean Casserole
