Can You Eat Nachos?

Find out if indulging at your next party is A-OK.

Q: It's Super Bowl time. Hello, nachos! Can we all indulge?

Oz Says: Yes, you can!

Nachos qualify as healthy — when you do them right. Let's start with the crunch factor: Homemade chips are the best option. Cut a stack of corn tortillas into wedges, brush with canola oil, sprinkle with a bit of salt, and bake at 350°F for 8 to 12 minutes or until they're golden, flipping halfway through. Now the fun part: toppings! Add protein — black beans or ground turkey sautéed with taco seasoning — so you'll feel fuller. For a cheese fix, use sharp cheddar or Monterey Jack, and stick to 1 ounce per person — about ¼ cup, shredded and lightly packed. (I see you, overstuffers.) Pop the topped chips back in the oven to melt the cheese. Take them out and pile on veggies. I like chopped tomatoes, sliced radishes, and green onions, but play around. Finish with salsa or hot sauce and 1 tablespoon each of guacamole and plain nonfat Greek yogurt (instead of sour cream) per serving. Football fans get their nachos, minus the food coma.

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Spice It Up Yourself

To make a standout taco seasoning mix with a lot less sodium than the prepackaged kind has, mix equal parts chili powder, onion powder, garlic powder, ground cumin, paprika, and dried oregano. Store in an airtight container.

We Taste-Tested Tortilla Chips

Too crunched for time to make your own? Opt for chips with 100 mg of sodium or less per serving. These three drew staff raves:

  • Garden of Eatin' White Corn Tortilla Chips,
  • Jackson's Honest Organic Yellow Corn Sea Salt Tortilla Chips,
  • Simply Tostitos Organic Yellow Corn Tortilla Chips,

Did you know corn chips are whole-grain, but "multigrain" chips may not be. They contain multiple grains, not necessarily whole ones.

This story originally appeared in the January/February 2017 issue of Dr. Oz The Good Life.

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