Sunday, June 21, 2009

Follower Sunday: “Thank You Readership!” Guest-Chef & Author, Elizabeth Ward Inspires us: Healthy Taco Salad

By Anthony J. Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce this week, my colleague, Guest-Chef and Author of,  Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy,  Elizabeth M.Ward, MS,RD.



Elizabeth M. Ward, MS, RD

Elizabeth M. Ward, M.S., R.D., is a freelance writer and nutrition consultant. She is the author of The American Dietetic Association’s Expect The Best: Your Guide to Healthy Eating Before, During, and After Pregnancy (Wiley, 2009); The Pocket Idiot’s Guide to the New Food Pyramids (Alpha Books, 2006); The Complete Idiot’s Guide to Feeding Your Baby and Toddler (Alpha Books, 2005); Healthy Foods, Healthy Kids, A Complete Guide to Nutrition for Children from Birth to Six Years Old (Adams Media, 2002). Ward writes on a regular basis for several publications including Men’s Fitness and She is also a contributing editor for Environmental Nutrition.  She can be reached at



©  Elizabeth Ward’s Taco Salad

Recipe reprinted with permission by .


Taco Salad

Serves 1.

Black beans and corn lend fiber, phytonutrients, and protein to this nutritious and delicious main-dish salad.


2 cups leafy greens, such as romaine lettuce

1 medium tomato, chopped

¼ avocado, peeled and sliced

½ cup canned black beans, drained and rinsed well

½ cup cooked corn

½ cup crumbled baked tortilla chips

¼ cup grated reduced-fat cheddar cheese

1 teaspoon olive oil

1 tablespoon lime juice

Chopped fresh cilantro (optional)


In a medium bowl, toss together the greens, tomato, avocado, beans, and corn. Toss with the tortilla chips and grated cheese. Dress with the olive oil and lime juice. Transfer to a plate and garnish with cilantro, if desired.

Per Serving

Calories: 484

Total fat: 14 grams

Saturated fat: 3 grams

Trans fat: 0

Cholesterol: 8 milligrams

Sodium: 749 milligrams

Carbohydrate: 73 grams

Dietary fiber: 15 grams

Protein: 23 grams

Calcium: 260 milligrams

Iron: 4 milligrams


Visit Elizabeth at the following: .


  1. Great idea! :) I will look forward to a new recipe every Sunday!

  2. Thank you for stopping by Danille. Glad you'll look forward to Sunday's Healthy Recipe.