Sunflower sprouts are a superfood high in calcium, so even though they are pricy, their nutrient density makes them a good value. If you cannot find sunflower seeds substitute any other sprout such as the soybean sprouts shown in the image. Soybean sprouts are especially high in phytochemicals such as isoflavones, saponins, phenolic acids (caffeic acid, ferulic acid, coumaric acid), glucosinolates, isothiocyanates, quercetin, kaempferol. These all contribute to the prevention of disease and inflammation. Spouts are one of the most powerful anti-cancer foods.
We tend to think of meat to get our protein and iron, but that is a fallacy. Here you see you get 20 g of protein in these vegetarian tacos. You can make them vegan by omitting the Parmesan cheese. But parmesan is quite different in its biochemical makeup than other cheeses. For one it is aged for a longer period, and like other hard cheeses, is lactose free. Lactose is the milk sugar that 80% of the population loses their ability to digest after 7 to 12 years of age. That is at 7, most children lose a proportion of the expresion of their lactose enzyme (lactase), and then by 12 the majority of the expression of lactase enzyme is turned off. This effect is most pronounced the more melanin you have in your skin. This is because people that lived in cold places most of the year relied more on milk for nutrition and vitamin D than the sun and plants that could grow. These people tend to be of nordic ancestry and other ancestry with lighter skin.
The second reason parmesan cheese is an all around appropriate food is because it is high in selenium. Selenium is not found in a great number of foods. This is primarily because selenium is a mineral that has been depleted in the soil, therefore foods are lower in selenium than they once were. But selenium is an extremely vital nutrient. Read the section on selenium metabolism below after you make these fast and easy tacos.
Tip: Boil your red potatoes the night before or when you buy them, so you can easily use them in salads, tacos, and as quick side dishes. Boiled potatoes can become the base of any easy and quick dinner. Have a mixed veggie plate with some hummus and cold boiled potatoes, add broccoli, some Swiss chard in ghee, and roasted red peppers or caramelized onions. Dinner does not have to be an elaborate recipe, instead start with two ingredients that are plants, and add two more.
Prep and Cook Time: 7-10 minutes, if your potatoes are already boiled.
Servings:1
6-7 colored or purple and red new potatoes, boiled
1/4 c veggie soy chorizo*
3 Non-GMO corn tortillas
2 T grated Parmesan cheese or other hard fermented cheese
1/2 c sunflower sprouts or soybean sprouts
Fry your soy chorizo in your pan as you quarter the baby potatoes or cut larger red potatoes into 1 in pieces. Add the potatoes, and more olive oil if your chorizo is sticking to the pan (lacking in fat) as you turn up the heat for 3 minutes. After you have some nice browned crust on your potatoes, cover your mixture with your three tortillas and cover the frying pan with a lid. After 30 seconds, turn off the flame. Get your other ingredients.
After 3-5 minutes, open your lid and your tortillas should be perfectly steamed and soft. Serve and top with the parmesan cheese and sunflower sprouts.
*Soy Chorizo Substitute
1/4 c tofu or tempeh
2T expeller pressed coconut oil
sprinkle of cumin, coriander, and smoked paprika
Nutrition Facts
1 servings per container
| Amount Per Serving | ||
|---|---|---|
| Calories | 652 | |
| % Daily Value* | ||
| Total Fat 8 g | 12 % | |
| Saturated Fat 3 g | 13 % | |
| Trans Fat 0 g | ||
| Cholesterol 10 mg | 3 % | |
| Sodium 218 mg | 9 % | |
| Total Carbohydrate 130 g | 43 % | |
| Dietary Fiber 17 g | 67 % | |
| Total Sugars 5 g | ||
| Includes – Added Sugars | ||
| Protein 20 g | 41 % | |
| Vitamin D 0 µg | 0 % |
|---|---|
| Calcium 208 mg | 21 % |
| Iron 6 mg | 33 % |
| Potassium 2,525 mg | 54 % |
*Percent Daily Values are based on a 2,000 calorie diet.
The vital role of selenium in your physiology.
Selenium’s Main Functions
Selenium plays a crucial role in the formation of selenoproteins, which are essential for various bodily functions. These selenoproteins are involved in antioxidant defense, immune system regulation, fertility, thyroid function, and muscle development. Notably, tumor cells can exploit selenoproteins for their own protection, highlighting the broad impact of selenium on health. Without selenium your body cannot efficiently detoxify itself or neutralize free radicals as selenium is part of the main antioxidant enzyme system, Glutathione-Glutathione Peroxidase.
Selenium’s Role in Growth and Endocrine Regulation
Proteins that utilize selenium, selenoproteins, are vital for endocrine regulation, metabolism, appetite, growth, and energy homeostasis. They play a significant role in reproduction, fertility, and development by stimulating follicle growth and implantation (Ojeda et al., 2021). Selenium is present in the thyroid gland and is vital for its proper functioning. Selenium is indispensable to pregnancy and lactation and further contributes to healthy immune function (Farias et al., 2020) .
Selenium’s Role in Fetal Development and Pregnancy Progression
Higher selenium intake is required during pregnancy as it acts as a precursor for factors vital for implantation, such as prostacyclin (Widasari et al., 2020). Sufficient selenium during early pregnancy is critical to support implantation and subsequent development. This means if you are having early miscarriages, or are unable to get pregnant due to failed implantation, you might need more selenium. This would be the case if the contributing sperm was healthy as well as your eggs. Selenium influences the expression of selenoproteins in the placenta and uterus that are crucial for embryogenesis (Lu & Holmgren, 2009). Insufficient selenium intake can impair peripheral thyroid function, affecting the conversion of T4 hormone into the active T3 form. These peripheral actions include the placenta, uterus, and cerebellum (Widasari et al., 2020). This underscores the importance of ensuring adequate selenium levels for optimal fetal development and a healthy pregnancy. So even though selenium was ommitted from the most recent 2020-2025 RDA set by the USDA/American Dietetics Association, it is an indispensable nutrient. The previous 2005 recommendations for this nutrient are as follows:
| 60 μg/day/ 70 μg/day[1] for pregnancy/lactation. Athough in instances of greater oxidative stress an intake of 100-200 μg/day is appropriate. Less is more in the case of selenium as it has a U shaped efficacy curve and amounts that are too low and too high are both toxic. The TUL of 400 μg/day should be strictly adhered to when it comes to supplements, though this level is not as concerning when selenium comes from food because the form in food has lower absorption as well as must be converted into the active form that is found in supplements. |
References
Ojeda, M. L., et al. (2021). “Fetal Programming Is Deeply Related to Maternal Selenium Status and Oxidative Balance; Experimental Offspring Health Repercussions.” Nutrients 13(6).
Nutrients consumed by mothers during pregnancy and lactation can exert permanent effects upon infant developing tissues, which could represent an important risk factor for diseases during adulthood. One of the important nutrients that contributes to regulating the cell cycle and tissue development and functionality is the trace element selenium (Se). Maternal Se requirements increase during gestation and lactation. Se performs its biological action by forming part of 25 selenoproteins, most of which have antioxidant properties, such as glutathione peroxidases (GPxs) and selenoprotein P (SELENOP). These are also related to endocrine regulation, appetite, growth and energy homeostasis. In experimental studies, it has been found that low dietary maternal Se supply leads to an important oxidative disruption in dams and in their progeny. This oxidative stress deeply affects gestational parameters, and leads to intrauterine growth retardation and abnormal development of tissues, which is related to endocrine metabolic imbalance. Childhood pathologies related to oxidative stress during pregnancy and/or lactation, leading to metabolic programing disorders like fetal alcohol spectrum disorders (FASD), have been associated with a low maternal Se status and intrauterine growth retardation. In this context, Se supplementation therapy to alcoholic dams avoids growth retardation, hepatic oxidation and improves gestational and breastfeeding parameters in FASD pups. This review is focused on the important role that Se plays during intrauterine and breastfeeding development, in order to highlight it as a marker and/or a nutritional strategy to avoid diverse fetal programming disorders related to oxidative stress.
Farias, P. M., et al. (2020). “Minerals in pregnancy and their impact on child growth and development.” Molecules 25(23): 5630.
Lu, J. and A. Holmgren (2009). “Selenoproteins.” Journal of Biological Chemistry 284(2): 723-727.
Widasari, L., et al. (2020). “The role of multimicronutrients on improving better pregnancy outcomes: A literature review.” A multifaceted review journal in the field of pharmacy.
[1] IOM, Meyers, L. D., Hellwig, J. P., & Otten, J. J. (2006). Dietary reference intakes: the essential guide to nutrient requirements. Washington DC: National Academies Press. . The most recent RDA’s omit selenium from recommendations.
