Patrick Oconnell
Cheese nachos are a beloved snack worldwide, but are they healthy? While traditional nachos are loaded with saturated fat, there are ways to make this dish healthier. For example, you can use baked tortilla chips instead of fried ones, and top them with healthy fats like avocado, protein-rich cottage cheese, and lots of vegetables. You can also make a healthier cheese sauce by using a base of cottage cheese and adding in shredded cheddar, taco seasoning, garlic powder, and salt to taste. This way, you get the creaminess of the cheese with added protein and reduced saturated fat. So, while classic nachos may not be the healthiest, there are definitely ways to enjoy this snack in a more nutritious way.
| Characteristics | Values |
|---|---|
| Nutritional value | High in protein, fiber, and healthy fats |
| Healthier alternatives | Baked tortilla chips, whole-wheat tortillas, low-fat cheese, Greek yogurt instead of sour cream, lean ground turkey or chicken instead of beef |
| Toppings | Avocado, black beans, pico de gallo, hummus, feta cheese, tomatoes, eggs, Hatch Chile Verde Salsa, fresh salsa, corn, peppers, cucumber, lettuce, sweetcorn, jalapeños, cilantro, chicken |
| Health benefits | Probiotics, antioxidants, lower saturated fat |
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What You'll Learn
Baked tortilla chips
To make baked tortilla chips, you will need tortillas, oil, salt, and lime juice. Cut the tortillas into triangles—you should get about eight chips out of each tortilla. Combine lime juice and oil in a spray bottle or brush and apply it to the tortilla wedges. Sprinkle salt, cumin, chilli powder, or any other desired spices over the chips.
Bake the chips in a preheated oven at 350-375°F (190°C) for 7-12 minutes, flipping and reseasoning halfway through. The chips are done when they are lightly browned and crisp. They will continue to crisp up as they cool, so let them cool slightly before serving.
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Cottage cheese
While nachos are often associated with being unhealthy, there are ways to make them more nutritious. For example, using whole-wheat tortillas, low-fat cheese, and Greek yogurt instead of sour cream can make the dish healthier. You can also add more vegetables, such as chopped bell peppers, onions, lettuce, sweetcorn, and cucumber.
One way to make nachos healthier is to use cottage cheese, which is a low-calorie and nutritious dairy option. It is made from curds that form when acid combines with pasteurized nonfat, low-fat, or whole-fat cow's milk. The curds give cottage cheese a unique texture, and it is available as small or large curds.
In addition to its high protein content, cottage cheese contains essential nutrients such as calcium, phosphorus, and selenium. These nutrients have been linked to improved bone health and a lower risk of insulin resistance, which can lead to type 2 diabetes and heart disease. The curdling process used to make cottage cheese also adds beneficial bacteria, promoting better gut health.
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Avocado
While cheese nachos are a tasty treat, they are often loaded with saturated fat and salt. However, there are ways to make this snack healthier. For example, you could use whole-wheat tortillas, low-fat cheese, and Greek yoghurt instead of sour cream. You could also add black beans, which are full of protein and fibre, and avocado, which is a good source of healthy fats.
The healthy fats in avocados can also help improve brain function and eye health. Avocados contain lutein, an organic pigment that is important for cognitive function and eye health.
In addition to the above, avocados are also a good source of folate, which is important for a healthy pregnancy, helping to reduce the risk of miscarriage and neural tube abnormalities. Adequate intake of folate has also been linked to better mental health, with studies showing that low levels of folate can be associated with depression.
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Lean meats
Cheese nachos can be made healthier by using whole-wheat tortillas, low-fat cheese, and Greek yogurt instead of sour cream. Lean meats are a great source of protein and can be used as a substitute for beef in nachos. Lean meats include beef, lamb, veal, pork, kangaroo, and lean (lower salt) sausages. Chicken and turkey are also lean meats and are great substitutes for beef in nachos. When choosing chicken or turkey, opt for the breast as it is the leanest part of the bird.
Fish and seafood are also considered lean meats and are a great source of protein and healthy fats. Some examples include shrimp, crab, lobster, mussels, oysters, scallops, clams, and fish such as salmon or tuna. If you're looking for a plant-based source of lean protein, legumes, beans, peas, lentils, nuts, seeds, and tofu are all great options.
To ensure you're getting enough iron and zinc, it is recommended that about half of your protein intake comes from lean meats. Lean meats are also a good source of B vitamins, selenium, and zinc. When preparing lean meats, some tips to keep in mind include skimming and draining excess fat before and after cooking, respectively, and using spices to add flavor without increasing fat, salt, or sugar content.
In summary, cheese nachos can be made healthier by using whole-wheat tortillas, low-fat cheese, and Greek yogurt, as well as substituting beef with lean meats such as chicken, turkey, or fish. Lean meats are a great source of protein and essential nutrients, making them a healthy addition to any diet.
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Low-fat cheese
Cheese nachos can be made healthier by using low-fat cheese. While cheese can be a part of a healthy, well-balanced diet, it is important to choose the right kind of cheese and watch your portions.
When making cheese nachos, you can use low-fat cheese and Greek yogurt instead of sour cream to lower the amount of saturated fat in the dish. You can also add protein and fiber by using whole-grain tortillas. To further reduce the amount of saturated fat, you can mix 2% fat cottage cheese with hot sauce and dollop it over the melted cheddar cheese. This will also add a creamy flavor to the nachos.
By making these simple swaps, you can enjoy cheese nachos as part of a healthy, well-balanced diet while still satisfying your cravings.
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Frequently asked questions
Cheese nachos can be made healthier by reducing the amount of cheese and using baked tortilla chips instead of fried ones. You can also add vegetables like avocado, corn, and peppers to increase the nutritional value.
If you're looking for a healthier option, you can replace the cheese with a protein-packed cottage cheese or a plant-based alternative. You can also use Greek yogurt instead of sour cream to reduce saturated fat.
Healthy toppings for cheese nachos include avocado, beans, salsa, and vegetables like peppers, onions, and lettuce. You can also add chicken or ground turkey instead of beef to reduce fat and increase protein.
