Category: Recipes

Easy recipes full of good nutrition for you to fuel up!

Very Veggie Burrito

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there is a ton of nutrition inside this vegetarian burrito!

Enjoy this veggie burrito and get a hearty dose of fiber, protein, and a ton of vitamins including vitamin C, and beta-carotene (a precursor form of vitamin A that can be converted by your body). This easy-to-make dinner is filling, completely vegetarian and delicious! Enjoy with a few friends or eat 1/4 of the contents (for one serving) and save the rest for a meal later in the week. Craving more protein? Add in some tofu! However, rice and beans do offer all essential amino acids, when combined, meaning that this meal offers a complete protein – sans meat!

Ingredients (serves 4):

4 whole wheat tortillas (approximately 6″ in diameter)

2 C brown rice (cooked)

2 C black beans (if using canned, rinse and drain prior to using)

1 small onion

1 red bell pepper

2 oz reduced-fat shredded cheddar cheese

1/8 tsp chili powder

1/8 tsp cumin

1/8 tsp ground black pepper

1 Tbsp olive oil


Directions:

1. If using dried black beans, soak overnight according to package directions. If using canned beans, skip this step.

2. Cook rice according to package directions.

3. While rice is cooking, chop onion and bell pepper. If using canned beans, rinse and drain beans. If using pre-soaked dried beans, remove from fridge and drain.

4. Pour olive oil in medium skillet and warm on medium-heat.

5. Add onion, pepper and spices (chili powder, cumin, ground black pepper). Allow to cook 8-10 minutes, until onion and pepper is tender. Stir occasionally.

6. Once rice is done cooking, add rice and beans to skillet. Allow to cook approximately 5 minutes. Stir occasionally.

7. Warm tortillas in microwave (approximately 15-30 seconds).

8. Remove burrito contents from heat. Divide contents between 4 tortillas (or eat 1/4 now and save the rest for leftovers!)

9. Sprinkle cheese (about .5 oz) on top on each burrito, while opened.

10. Wrap burrito by folding in opposite sides. Enjoy!

The Goods: What’s Inside?

now just wrap it up!


Nutritional Analysis Per Serving (1 burrito):

Calories 390 cals, Fat 10 g, Saturated Fat 3 g, Cholesterol  8 mg, Carbohydrates 59 g, Fiber 18 g, Sugar 2 g, Protein 17 g, Sodium 368 mg, Calcium 283 mg

Wrap Up Some Good Nutrition for Breakfast With This Healthy Breakfast Burrito!

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On the go or right at home, this recipe is a breakfast MUST! This breakfast burrito takes less than 15 minutes to make and can be wrapped up to eat once at your desk, or it can be enjoyed steaming hot – right off the stove. This is a tasty, satiating breakfast that offers up some great nutrition to fuel your body for the day! I recommend using whole eggs, since most of the nutrition is in the yolk (most scientific studies suggest that the cholesterol in eggs does little to affect cholesterol levels, but if you are concerned about cholesterol or calories, use egg whites instead). Feel good fueling up, knowing that you are supplying your body with folate, beta-carotene, vitamin C, fiber, protein and a ton of other nutrients to get your day going!

Breakfast Burrito

Breakfast Burrito

Ingredients (serves 1):

.5 oz low-fat feta, crumbled (approx 1 Tbsp)

2 Tbsp onions, chopped

1/2 C spinach, raw

2 eggs (or egg white equivalents)

1/2 small tomato

Nonstick vegetable oil cooking spray

1 whole wheat or multigrain tortilla (approx 6 inches in diameter)

Dash ground black pepper

almost done!

Directions:

1. Spray small skillet with nonstick vegetable oil cooking spray. Warm skillet on medium heat.

2. Crack 2 eggs (or pour egg whites into bowl). Scramble with fork or whisk. Set aside.

3. Chop onions. Place in skillet. Allow to cook 5-10 minutes, until translucent and slightly browned. Stir occasionally with spatula.

4. Chop tomato. Add to skillet.

5. Add spinach to skillet. Cook until wilted, approximately 2 minutes. Stir occasionally with spatula.

6. Pour scrambled eggs into skillet. Allow to cook until dry, stirring occasionally  with spatula (approximately 7 minutes.

7. Add feta cheese. Cook for 1 minute, until cheese is slightly melted and warmed. While cheese is warming, place tortilla on microwavable-safe plate and warm in microwave (approximately 20-30 seconds).

8. Transfer skillet contents to center of tortilla. Fold in opposite sides of tortilla to wrap up and slice in half. Enjoy!

*If you are on the go, wrap up the breakfast burrito in tin foil to keep hot and consume as soon as possible.

The Goods: What’s Inside?

now just wrap it up!

Nutritional Analysis Per Serving:

*note: nutritional analysis uses 2 large eggs (not egg whites)

Calories 275 calories, Fat 14 g, Saturated Fat 4 g, Cholesterol 376 mg, Carbohydrate 18 g, Fiber 9 g, Sugar 3 g, Protein 20 g, Sodium 593 mg, Calcium 162 mg

The Best Breakfast You Will Ever Eat

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Enjoy waking up to this hearty breakfast! A perfect start to your day that is packed with fiber, protein and tons of vitamins and minerals! For extra antioxidants, enjoy with a steaming hot mug of green tea – Good morning!

Whole Wheat Blueberry Granola Pancakes with Fruit Topping

Ingredients (serves 4):

1 C whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1 large egg, beaten

1 C low-fat buttermilk

1 Tbsp honey

1/4 C granola (try making your own, if you’re up to it!)

1/4 C blueberries

2 1/2 C mixed berries, set aside (blackberries, strawberries, blueberries – or choose your favorite!)

1/4 C cane sugar

Nonstick vegetable oil cooking spray

Directions:

1. Whisk whole wheat flour, baking powder and baking soda in large mixing bowl

2. Combine wet ingredients (egg, buttermilk and honey) in separate bowl

3. Combine wet and dry ingredients in the large mixing bowl

4. Add granola and 1/4 C blueberries to batter

5. Place small pot on stove and warm over medium heat. Add 2 1/2 C mixed berries and the cane sugar. Allow to cook for 5 minutes, stirring occasionally. Reduce to low heat and allow to cook for 15 minutes, stirring occasionally.

6. While berry topping is cooking, spray large skillet with nonstick vegetable oil cooking spray and warm over medium heat. Place batter on skillet in 1/4 – 1/2 C portions (depends on how small or large you prefer your pancakes!) *Note: one serving is either two 1/4 C portions or one 1/2 C portion.

7. Cook batter until edges are browned (about 5 minutes)

8. Flip pancakes and cook on opposite side another 3-5 minutes, or until browned

9. Place pancakes on plate and top with 1/4 C fruit topping. Serve.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 312 calories, Fat 5 g, Saturated Fat 1 g, Cholesterol 49 mg, Carbohydrates 58 g, Fiber 8 g, Sugar 24 g, Protein 9 g, Calcium 169 mg, Sodium 419 mg,