How to Create the Ultimate ARFID-Friendly Taco Recipe: A Delightful Twist for Picky Eaters!

At first glance, Taco's seem overwhelming and foreign to many people with ARFID. However, Mexican-inspired food is common, making familiarity with it socially beneficial (a major part of ARFID treatment is the social impact of eating barriers), and tacos are very easy to adjust to individual tastes, comfort level and current stage of ARFID recovery. There are ways to approach taco-tuesday that present a fantastic solution to common ARFID challenges. They are fun to assemble, customizable, and perfect for introducing new flavors in a relaxed environment. This guide will walk you through creating a taco recipe that caters to ARFID-friendly dining, keeping flavors simple and delicious.

Taco night is fun and tasty - it can be simple or as complex as your willing to make it!

Disclaimer: This blog article may be overwhelming due to the number of options I included. The intent is to be a brainstorm for you to pick the best options for where you or your loved one is in recovery, and options that are slight challenges but sound interesting and tasty. I recommend picking things that the person with ARFID is confident in, and a few things just outside the box, while also thinking about what the rest of the family will want. The goal is to have a sure-hit recipe for the whole family.

The Philosophy of Taco's (for ARFID)

The stated goals of this blog is helping people with ARFID take the step from comfort with individual food items or ingredients to more complicated recipes or combinations of ingredients. We can think of Taco's as exactly this - they are parts to be individually assembled. If we think of categories of these parts - the shell, the protein, and the toppings - the entire endeavour becomes less overwhelming. A taco can be as simple as a shell and meat - this opens the door to a lot of social events and restaurants, and allows the family to do taco night without alienating the family member with ARFID. Additionally, this lends itself to pushing your limits: maybe you're comfortable with the good-ole American ground-beef taco, but you want to try one bite with cheese or salsa. No pressure to go any further! But there are usually leftovers - trying the same new ingredient multiple times in close succession is key to overcoming challenging new foods.

Additionally, a taco-night preparation is a great opportunity for practicing sensory interventions prior to the meal. The sound and smell of the sizzling protein cooking, and the bright colors of the toppings displayed a-la-carte for each individual to make their own taco. If this peaks interest in one new food item or taste, it is a successful meal and step in recovery. Try to say at least 1 positive thing about the smells and colors, even if that doesn't mean committing to trying those food items.

Taco Base: Choosing the Right Shell

Choosing the taco shell is the first crucial step. Many individuals prefer simpler textures, so consider the following options:

• Soft Flour Tortillas: These have a mild flavor and soft texture that many find comforting. For example, using a 6-inch tortilla can be less daunting than an 8-inch one, and provides more opportunity to make a second or third taco if you want to try new flavors.

  
  

• Corn Tortillas: If gluten-free options are necessary, corn tortillas can be excellent. They might be a bit chewier, which some might not like, so always check preferences first. They have a bit more flavor, and are more traditional.

  
  

• Hard Shell Corn Tacos: Also gluten-free with a milder, more familiar tortilla-chip taste than the soft corn tortilla shells, and a crunchy texture.

  
  

• Tortilla Chips: Especially of a whole taco feels overwhelming in terms of commitment or familiarity, any of the toppings can be added to tortilla chips. Many people find it a good entry point into Mexican (Mexican-American) cuisine to try one or two ingredients on a chip at a time. Alternatively, you can go Nacho's-style, adding favorite ingredients to a handful of chips.

  
  

• Alternatives: A rice or salad bowl is also an increasingly common option and worth considering if the above options do not work. Add the other ingredients over a bed of rice or leafy green of your choice (romaine or iceberg are common, but spinach offers more nutritional value).

  
  

Size matters too. Mini taco shells or medium-sized tortillas are usually less intimidating than large ones.

The Meat of the Matter: Choosing a Protein

1. Ground Beef, Turkey or Chicken

Lean ground beef, or ground turkey or chicken offers a mild and soft texture. While 80/20 ground beef is great for grilling burgers, it is too much fat for cooking in a pan - 90/10 is better for tacos. Choose a taco seasoning, mild spice and low-sodium are typically best for ARFID and more can be added later to taste. Alternatively, make your own seasoning with any of the following ingredients:

• Paprika provides the pretty color, and a mild sweet, smokey taste.

• Salt - Maldon smoked salt is milder than some alternatives while adding a smokiness

• Chipotle powder is a spicy smoked pepper powder common in chili-powder mixes. A pinch will do!

• Garlic - while garlic powder is easy and will work, nothin rivals the flavor of fresh garlic. It is more mild in flavor and aromatically as well. If you get in the habit of using it, I highly recommend a garlic press / mincer for ease of use and to save your hands from smelling!

2. Meat, not ground

• Grilled chicken, fish or steak cut into chunks or strips is a great, healthy option. Using taco seasoning or a some of the above ingredients listed under ground-beef preparation.

  • For Fish and Chicken, I personally like smoked paprika, smoked salt, pepper and garlic for a blackened-style preparation. While cod and tilapia are common options for fish tacos, Mahi Mahi and Red Snapper are particularly good if in budget.

  • Hanger or Flank steak are common, affordable options for beef, but can be chewy - a difficult texture for some folks with ARFID. Additionally, due to the texture, they are typically cooked medium-rare, which can be an acquired taste.

• Chicken Tenders while not at all traditional can provide an easy bridge, starting with a chicken-tender wrap and building up to more ingredients and other proteins.

  
  

2. Slow Cooked Beef or Pork

• Prepared using the same seasonings listed for ground meat (either taco seasoning or individual seasonings), and slow-cooked in a crock pot or pressure cooker. Choose beef, such as chuck or round (and might also come pre-cut into cubes for stewing), or pork shoulder.

  • I use a pressure cooker for about 90-minutes

  • Remove and shred the meat with a fork, while letting the remaining liquid simmer. Discard any excess fat or gristle that hasn't rendered.

  • Pour the liquid into a glass bowl, return the meat to the pressure cooker to keep warm and add just enough liquid to season and keep moist. Add more as needed, if it dries out.

• This recipe provides a great opportunity for sensory interventions - the house will fill with a warm aroma, inviting appetites and interest leading up to the meal.

  
  

2. Meat Alternatives

• Tofu, Seitan and Beans are all high-protein alternatives or additions to meat. Tofu can be seared in a small amount of oil, while beans or refried can be warmed over a low heat. While many home-cooking recipes suggest discarding the liquid from canned beans, consider keeping it with the means while warming them as their own sauce.

Toppings

1. Sauce

Let's start here because my personal taco-philosophy is that a good Salsa and Guacamole covers all the veggie basses to begin with. If the person with ARFID is ok with these textures, sauces can check a lot of boxes. Attend to spice levels of each of these and match it to the family's needs.

• Salsa covers just about all the veggie needs for my taco appetite. I prefer and recommend the fresh salsa's made by the store over the larger-brand-made bottled ones.

• Guacamole is an excellent source of healthy fats for anyone who is ok with a creamy texture.

• Chipotle aioli provides a creaminess with a touch of spice, most common on fish tacos but also not a no-no for just about any dish.

• Sour Cream is maybe the most divisive, but if it is your kinda thing, I wanted to make sure to include it!

2. Cheese

Whether the person with ARFID is ready for cheese or not, it is a must-have in an Ameri-Mex spread.

• Shredded mexican-style cheese is the American classic. This is a great alternative to the other proteins listed above in a soft-shell taco, heated in a frying pan - AKA, a quesadilla. Adding a little bit of chicken and dipping in salsa can be a comfortable entryway into taco-Tuesday.

• More traditional cheeses like cotija and chihuahua can't be overlooked.

• Queso sauce is a guilty pleasure! Consider this if it is most familiar.

3. Veggies

Now, if anything in this world is divisive, this is. Sauteed or raw veggies!?!? I'm a fan of raw veggies - I want the full flavor and crunchy texture, but I get the whole fajita sauteed veggie thing too, and I won't turn my nose up at that. Think about preferred texture. Consider:

• Bell Peppers - red being the sweetest and green being the most acidic.

• Onion - sweet onions are the most widely palatable but white and red onions provide a lot of flavor.

• Shredded lettuce provides a fresh counterbalance to meat-based proteins

• Rice or quinoa as an alternative. This is healthy, filling, familiar, and can balance out the seasonings if they are too much or unfamiliar.

• Sliced avocado is a good alternative to guacamole for a slightly firmer texture and more predictable flavor (as it is one ingredient).

• For extra flavor, fresh cilantro and slices of lime to squeeze on top!

Final Thoughts

Creating an ARFID-friendly taco recipe can open the door to introducing new flavors and ingredients to picky eaters while providing a sense of control over their meal. Keeping flavors simple and allowing for customization helps individuals feel safe while exploring new textures and tastes. With this taco recipe, prepare to create a delightful dining experience that respects each person's unique preferences, making mealtime enjoyable and stress-free.

Roll up your sleeves, gather your ingredients, and bring a world of flavors to the table—one taco at a time!

A colorful taco station with an array of toppings ready for assembly.