Diabetic Heart Attack Tacos 🌮

Give your arteries & pancreas a good cleansing!

⏲️ Start to finish time: less than 30 minutes.

I was just gonna call them Heart Attacos, but that’s a bit much, right?

WARNING!

For anyone taking diabetes or heart medications.

This meal has such healthy ingredients that can they dramatically lower blood sugar and LDL (bad) cholesterol when taken with insulin or heart medications, like statins, so check with your doctor first if you are taking heart or diabetes medications¹.

Burrito style 🌯 packed with purple yams!

No nuts, no corn, no gluten, no oil, no sugar, no salt, no soaking, no meat, no dairy, and no compromise on flavor or the simplicity of tacos.

One tasty meal vs. two of the biggest killers in the world: type 2 diabetes (T2D or 2 DM) and cardiovascular disease (CVD).

At the same time! In a single pan!
And also… did I mention, TACOS!

They will also help you to:

• Lose weight faster! ²

• Improve face and skin elasticity! ³

• Improve fertility & libido! ⁴

• Improve your vision! ⁵

• Help treat gingivitis!? ⁶

• …read on to find out more…

Some case studies even reported the reversal of type 1 diabetes in children as old as 10 🤯 and lowered insulin dependence in adults as old as 45!⁷…

But it’s still just a case study—a case study is, basically, just watching what people do/say over time and reporting it, but it seems worth a try when the downside is to eat these tacos!

But let’s not get ahead of ourselves.
First the food, then the science.

---

🧰 Equipment Needed

• A seasoned (steel or cast iron) frying pan

• A metal spatula (or similar)

• A clean spice or coffee grinder (you could be inventive, I'm sure, if you needed)

• A bowl for mixing

• A knife

Something to cut on and eat out of are ideal, but you follow your heart/situation. (We've all seen r/WeWantPlates on Reddit, right?)

🥣 Ingredients

Makes 2 servings (~640 kCal per serving)

Tortillas:

• Dry Ingredients:

  • 1 cup oats or 1/2 cup lentils, or a mix of each!

  • 6 tbsp whole raw flax seeds (4 tbsp if ground/milled)

  • (1 tbsp nutritional yeast, if you want)

• Wet Ingredients:

  • 1 cup water

  • 1 tbsp white wine vinegar, or 1/4 tbsp white vinegar, or 2 tbsp apple cider vinegar

Filling:

Honestly, this is ultimately up to you, but these are my NCD fighting suggestions, still, remember: it’s tacos!

• 1/2 cup lettuce or spinach
  (go for red lettuce if you can, or arugula if you’re a big spender)

• 1/2 cup diced/chopped tomatoes (try grape tomatoes)

• 1/2 cup avocado

• 8-10 strips of sliced red pepper (about a 1/4 cup)

• (1/2 cup dry fried button mushrooms)

• (Beans! Black beans, Pinto, Kidney, you can even put lentils in a lentil taco shell!)

• (I used purple sweet potatoes here! I medium size)

• I like broccoli, just saying.

Other Veggie suggestions

Shredded purple cabbage, corn, zucchini, eggplant, plantains, hot peppers, tempeh, shelled edamame, red rice, quinoa, farrow, etc.

🥄 Optional Sour Creamy Sauce

This dairy-free sauce is thick, rich, and tangy like sour cream.

If you’re going to make this sauce then MAKE THIS SAUCE FIRST! otherwise, don’t.

• 4 tbsp tahini

• 2 tbsp lemon juice (about 1/2 of a medium lemon) or apple cider vinegar

• 2 tbsp water

• 1/8 tbsp garlic powder

If you want a Ranchy dressing add 2 tbsp apple cider vinegar, a pinch of dry/fresh dill weed and ground black pepper.

Add 1 tbsp at time of lemon juice to the tahini and stir it until it absorbs it and thickens back up, then repeat. It should lighten up and turn white. (Use a fork, spoon, or spork, or if you have one, then a whisk will definitely work too.)

Now do the same with the water by adding and mixing only 1 tbsp at a time. Mix garlic powder in well.

If it’s too thin add more tahini. It should taste fairly sour and bitter—basically, it should taste pretty bad. So if it tastes kinda horrible, well, then: great job!

Now we put it in the freezer until everything else is ready, at least 10 minutes—to reduce the acidity of any apple cider and the bitterness of the tahini—which will make it taste great, again, for the first time.

🥄 Optional Pico Salsa

• 1/2 cup diced red onion

• 1/2 cup diced tomato

• 4-6 tbsp lime or lemon juice (and citrus zest, if you can zest it!)

• 1/4 tbsp cumin — highly recommend because:
  “cumin has anti-obesity effects on obese people.” ⁸

• 1/4 tbsp garlic powder

• (1/4 tsp ground coriander seeds; if you have it)

• (1 tbsp chopped cilantro, if you don’t despise it)

• (1 tbsp jalapeno, or other pepper, the most you can handle, if any at all)

Mix everything together, making the sure juice gets on all the veggies, add more if needed, let marinade for 5-10 minutes or longer for deeper flavors.

---

🔪Directions

Before we get started you're going to need a steel or cast iron frying pan that's seasoned, or that we will season.

Seasoning a stainless steel pan:

I dunno who that chef is, by the way, but it’s not me, seriously.

Here’s a short video on why seasoning works (like with molecules and junk).

Give the pan an extra good wipe after to remove any residual oil—we don't need oil now! (this works with pots too 😉)

Try to avoid non-stick cookware if you can because even the“new [non-stick] alternatives are also suspected to have similar toxicity,”⁹ and using the seasoning method, you just saw above, you could fry an egg in that steel pan and have it dance and jump'n around on the surface like a world-class figure skater—I have no Nancy Kerrigan jokes though, sorry.

---

We have choices for our tacos, we can use: oats or lentils which are both good for diabetes (Lentils¹⁰ Oats ¹¹) and heart disease (Lentils¹² Oats¹³).

With lentils I pick through and make sure they are clean and remove any debris like small stones—anything that looks like might break my spice grinder, or my teeth. You can always wash and dry lentils first, too, but that takes more time or foresight than is always available.

Oats just go right in the grinder, like this, see:

1. Put oats/lentils and flax in the grinder and if it’s lentils blend them very very well.
   
   For oats, I personally pulse them and add back in some whole oats so you can get the chewy/glueten-like texture and, still keep it from spiking glucose—whole oats can blunt glycemic spikes from ground oats and other high GI foods¹⁴ .

   

2. In your bowl you mix the tortilla's wet and dry ingredients together and wait about 2 minutes for it to thicken.
   
   It should be like a thin pancake batter, or a thickness similar to a heavy cream, so that you can still poor it and it will spread out a bit but isn’t a liquid either.
   
   We’re basically making crepe batter here. Add more liquid or oats/lentils if needed.
   

3. Get your seasoned pan on medium heat and when a drop of water will sizzle and dance when dropped on the surface—then it’s ready.
   

4. Pour half of your batter in the center of the pan, now lift up the pan and tilt it so the tortilla batter circle becomes larger by tipping it in one direction or another until it’s a larger circle-esk shape.

   

   Oat tortilla batter: just poured

5. When the top side of the tortilla is no longer wet then it is time to flip (you can flip earlier for a more uniform looking texture, but you risk breaking it).

   

   Lentil tortilla batter: time to flip!

6. Use the spatula to flip the tortilla (or the pan flip if you’re a pro!). If you seasoned the pan correctly it should release with little to no effort at all.

   

   Chunky oat tortilla flipped!

7. Place the cooked tortilla on a plate (ideally wrapped in a warm clean towel) then repeat with the other tortilla(s), and save them in a stack in the towel or oven. The tortillas are done.
   

8. If you are cooking any veggies then it’s now time to dry-fry them. If they start to stick I recommend using some white wine vinegar or apple cider vin. to help them release.

For my purple yams cut them up into thick half coins and start with 1/2 cup water in the pan until they soften up a bit, then dry fry them until the water is absorbed, and then add other veggies.

9. Assemble Tacos! That’s it, add your veggies, salsa, sauces and eat: tacos!

Lentil taco with spinach and cherry tomatoes

TACOS TACOS!

Extra chunky tacos with corn and black beans

Thick Purple Yam & Broccoli Tacos

Oat taco with pinto beans & Ranchy Dressing

🧂If you absolutely must add salt then try to add it to taste, and in small amounts, mostly to the salsa or sauces. The same goes for other “less healthy” additions, but the idea should be to try to slowly limit and remove them when you are ready.

Suggest Sides

Make this a complete meal with added synergy by including any of the following:

• Elotes¹⁵ (basically whole corn on the cob that’s quartered and covered lime and spices) want a recipe? Let me know.

• Blackbean soup¹⁶ want a recipe for this too?

• You could also make the cheese sauce from the Mac & Cheese for Cancer recipe and drizzle it on your tacos 🤤

Please let me know how it turned out, any changes or additions you might have made, and any thoughts 💭 and feedback 📢 is most welcome!

Recipe requests are also welcome! What unhealthy meal do you want to see transformed next?!

---

🔬The Science

🧪 This section tells you all about the ingredients' scientific effects, from the latest medical research, and cites sources so you can investigate further.

Cumin: is an amazing spice, it may take time to get used to but it’s worth it. If you missed it then “cumin has an anti-obesity effect on obese people” from a meta-study of randomized control trials, find the link to the study in the salsa ingredients.

In this other randomized triple-blind placebo-controlled study on metabolic syndrome, the cumin patients showed reduced factors for metabolic syndrome—which is basically all the shared symptoms of both heart disease and diabetes¹⁷. This other study reports a decrease in “blood glucose, HbA1C, triglyceride, leptin and ox-LDL” ¹⁸

Flax seeds: The lignans in flax seeds (and our tahini) we’ve talked about before in Mac & Cheese for cancer, but “the cardiovascular effects of dietary flaxseed have included an antihypertensive action, antiatherogenic effects, a lowering of cholesterol, an anti-inflammatory action, and an inhibition of arrhythmias,”¹⁹ and for diabetes another trial showed that flax reduced blood glucose in pre-diabetics between meals.²⁰

Vinegar: This study showed that after 8 weeks patients showed a statistically significant decrease in glucose and LDL (bad) cholesterol taking vinegar vs a control. ²¹

Lettuce / Spinach: In a meta-analysis of cohort studies they found that “higher fruit or green leafy vegetables intake is associated with a significantly reduced risk of type 2 diabetes,” and that “relatively high fruit or [green leafy vegetable intake] may still decrease the risk of T2D”²² This meta-study found reduced Cardiovascular disease and diabetes from higher intake of green leafy veggies like lettuce and spinach. ²³

Tomatoes: This study said “…200 g raw tomato per day had a favored effect on blood pressure and apoA-I, so it might be beneficial for reducing cardiovascular risk associated with type 2 diabetes.” ²⁴ And in this meta-study found “significant reduction in total cholesterol, [triglycerides], and LDL and increase in HDL levels that is caused by tomato consumption.”²⁵

Red Onion & Garlic: This meta-study mentions how red onion and garlic are protective against not only diabetes and heart disease, but also protective in general against everything from headaches and colds to cancer! ²⁶

Cumin: This article references how cumin can drop lipid and glucose levels²⁷ and cumin is so high in natural aspirin that a teaspoon a day can help you fight off every NCD²⁸ ²⁹

Avocado: This study from the American Heart Association found reduced risk of CVD from higher avocado intake³⁰ This study also “…observed an association of avocado intake with better glucose/insulin homeostasis, especially in those with T2D.” ³¹

Bell Pepper: This meta-study of tests done on samples from subjects—so tests done in test tubes from human subjects—”…concluded that red pepper had beneficial effect on metabolic syndrome and could decrease the risk of mortality due to cardiovascular diseases”

Sweet Potatoes: This study says that “consumption of sweet potatoes rich in anthocyanins is closely associated with a lower risk of diabetes, cardiovascular disease, and cancer, and has also been associated with improved cognitive function.”³²

Tahini: Tahini is magical. “This is the first study to report that tahini consumption can lower blood pressure and pulse rate and improve endothelial function, suggesting a healthy snack in place of others with a less desirable lipid profile.”³³

Another study “…finds that sesame is a safe and effective complementary approach to improve hyperglycemia in clinical practice.” ³⁴

The Sabra Dipping Company, LLC., also funded an amazing study touting the marvels of tahini, but I feel it might be a tad biased 🙃 ³⁵

Lemon (& Garlic): This randomized crossover trial found that lemon juice reduces the glycemic response to bread in healthy patients.³⁶ So basically blunting glucose spikes.

This controlled trial found that “…garlic plus lemon juice resulted in an improvement in lipid levels, fibrinogen and blood pressure of patients with hyperlipidemia.”

---

Nutritional Facts

Tacos (makes 2 servings):

🔥 490 Calories (single serving size: 1 taco)

🧈 17g Fat

🌾 73g Carbs

💪 17g Protein

🥬 16g Fiber

🧂 4mg Sodium

Sour Creamy / Ranchy Sauce:

🔥 400 Calories

🧈 34g Fat

🌾 8g Carbs

💪 14g Protein

🥬 6g Fiber

🧂 1mg Sodium

Pico Salsa:

🔥 40 Calories

🧈 0.16g Fat

🌾 10.94g Carbs

💪 0.97g Protein

🥬 0.16g Fiber

🧂 4mg Sodium

---

The final note: even adding healthier additions to your normal meals can improve your physical health, but mental health is just as important so remember that all forward progress—no matter how small—is progress, so above all else: be kind to yourself.

If I’ve made any mistakes, or something doesn't make sense, or if you want more/less details, please let me know.

Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???

Thanks for reading! Please subscribe and share! 🙏

Sources

1. https://www.mayoclinic.org/drugs-supplements-flaxseed-and-flaxseed-oil/art-20366457#:~:text=Flaxseed%20might%20lower%20blood%20sugar%20levels.,have%20an%20anti%2Destrogen%20effect.

2. https://www.sciencedirect.com/science/article/abs/pii/S2451847621000245

3. https://pubmed.ncbi.nlm.nih.gov/35037373/

4. https://pubmed.ncbi.nlm.nih.gov/30255750/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7692753/

6. https://pubmed.ncbi.nlm.nih.gov/35037373/

7. https://doi.org/10.22230/ijdrp.2019v1n1a23

8. https://www.sciencedirect.com/science/article/abs/pii/S2451847621000245

9. https://pubmed.ncbi.nlm.nih.gov/28913736/

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10574713/#sec5-nutrients-15-04222title

11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9736284/

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10945126/#:~:text=Studies%20have%20linked%20lentil%20consumption,et%20al.%2C%202023).

13. https://pubmed.ncbi.nlm.nih.gov/34444718/

14. https://pubmed.ncbi.nlm.nih.gov/26330200/#:~:text=Whole%2Dgrain%20oats%20have%20been,may%20influence%20human%20glycaemic%20response.

15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8622886/

16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555112/#:~:text=These%20results%20support%20regular%20consumption,mellitus%20in%20adults%20with%20MetS.

17. https://pubmed.ncbi.nlm.nih.gov/30762267/

18. https://pubmed.ncbi.nlm.nih.gov/28357199/#:~:text=Cumin%20group%20showed%20decrease%20in,E%20and%20cumin%20essential%20oil.

19. https://pubmed.ncbi.nlm.nih.gov/29101172/#:~:text=The%20cardiovascular%20effects%20of%20dietary,and%20an%20inhibition%20of%20arrhythmias.

20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8445494/#:~:text=Flaxseeds%20play%20role%20in%20treating,reduces%20the%20fasting%20plasma%20glucose.

21. https://pubmed.ncbi.nlm.nih.gov/38028980/

22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4225228/

23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4973479

24. https://pubmed.ncbi.nlm.nih.gov/21138408/#:~:text=In%20conclusion%2C%20200%20g%20raw,associated%20with%20type%202%20diabetes.

25. https://pubmed.ncbi.nlm.nih.gov/21138408/#:~:text=In%20conclusion%2C%20200%20g%20raw,associated%20with%20type%202%20diabetes.

26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7919894/

27. https://pubmed.ncbi.nlm.nih.gov/16608205/

28. https://pubmed.ncbi.nlm.nih.gov/16608205/

29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7373714/#:~:text=Beyond%20CVD%2C%20low%E2%80%90dose%20aspirin,mortality%20and%20other%20chronic%20conditions.

30. https://www.ahajournals.org/doi/10.1161/JAHA.121.024014

31. https://pubmed.ncbi.nlm.nih.gov/37798236/

32. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9495970/

33. https://pubmed.ncbi.nlm.nih.gov/34707227/

34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8545509/

35. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760696/#notes-a.h.btitle

36. https://pubmed.ncbi.nlm.nih.gov/32201919/