Foods, Uncategorized

On-the-Go Breakfast Burrito

Health and WEllness Associates

EHS – Telehealth

 

On-the-Go Breakfast Burrito

onthegoburrikto.JPG

There’s no excuse to skip breakfast when you have this burrito recipe in your collection. Fluffy eggs are teamed up with high protein ham, cheese, peppers, and whole grains for a handheld meal that you can enjoy on the run. Prep the ingredients the night before and breakfast will be ready in minutes.

Ingredients

  • 1 large egg
  • 1 large egg white
  • 1/8 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 slice uncured ham, chopped
  • 2 tablespoons cheddar cheese, shredded
  • ¼ cup green bell pepper, diced
  • 1 medium whole wheat tortilla

Preparation

  1. In a small bowl whisk together egg and egg white. Season with salt and pepper; set aside.
  2. Heat a nonstick skillet over medium heat and spray with nonstick cooking spray.
  3. Place chopped ham skillet and cook for one to two minutes.
  4. Add eggs, cheese, and pepper and cook, scrambling gently until eggs are fluffy, approximately five minutes more.
  5. Pile egg mixture in the center of tortilla.
  6. To roll: fold in the sides towards the middle, then roll up from the bottom (the part closest to you), making sure to roll completely around so that the end of the tortilla is tucked under the bottom of the burrito.

Ingredient Variations and Substitutions

In this wrap, lower fat ham takes the place of higher calorie ingredients like bacon. Look for an uncured ham such as Applegate or substitute Canadian bacon or a piece of turkey.

Use a gluten free tortilla (like a corn tortilla) for a celiac-friendly version of this recipe.

Cooking and Serving Tips

To help prevent the ingredients from leaking out of the tortilla (this is especially important if taking this meal to-go) wrap entire burrito tightly in parchment paper and cut in half; peel back the paper as you eat.

Health and Wellness Associates

healthwellnessassociates@gmail.com

FACEBOOK:  https://www.facebook.com/HealthAndWellnessAssociates/

Advertisements
Foods, Uncategorized

Quick and Easy Egg McMuffin-Style Sandwich

Health and WEllness Associates

EHS – Telehealth

 

Quick and Easy Egg McMuffin-Style Sandwich

EggSammie-59ce8cf3aad52b0011cdc76b

If a take-out egg muffin sandwich is always on your breakfast menu, we don’t blame you—it’s quick, easy to eat, and tasty. Add another characteristic—nutritious—when you make your own. It’ll be cheaper, too.

This version comes with unique anti-inflammatory properties—the eggs are scrambled with turmeric, a spice that has been shown to fend off inflammation in the body. The eggs also offer a generous helping of protein: 12 grams! Plus, fresh basil is tossed into the egg scramble for a flavor and nutrition boost.

To add a creamy, healthy fat kick plus plenty of potassium, avocado slices are nestled in between the nooks and crannies of a whole wheat English muffin. This simple sammie is sure to fill you up and fuel your body at any time of day.

Ingredients

  • 1 whole wheat English muffin, toasted
  • cooking spray
  • 2 large eggs, scrambled
  • 1 teaspoon ground turmeric
  • 1 teaspoon garlic powder
  • 2 fresh basil leaves, sliced
  • 1/8 teaspoon kosher salt
  • 1/4 of a small avocado, sliced
  • 1 thin slice beefsteak tomato

Preparation

  1. Put each half of the English muffin in the toaster. Allow toasting until the edges are crisp and slightly browned.
  2. In a small skillet on the stovetop over medium-low heat, apply a spritz of cooking spray. In a small bowl, scramble eggs with turmeric, garlic powder, basil, and salt. Pour into heated skillet. With a spatula, scramble the eggs until light and fluffy. Remove from heat.
  3. Place the scramble on half of the toasted muffin. Top with avocado and tomato slices.
  4. Top with the half of the muffin. Serve while warm.

Ingredient Variations and Substitutions

This sandwich is versatile, as you can add any vegetables to the egg scramble. Try adding diced bell peppers, onions, and mushrooms or baby spinach and kale.

Jack up the heat with a hint of jalapeno pepper or hot Giardiniera. Add a dollop of Dijon mustard on top before closing the sandwich for a unique, sophisticated flavor boost.

For additional nutrition, use sprouted whole grain muffins. Sprouted grains are a bit lower in gluten and high in protein, primarily the amino acid lysine.

Cooking and Serving Tips

This sandwich tastes best when served immediately. The crunch of the toasted muffin and creaminess of the fluffy eggs and avocado combination are at their peak right after preparing. That’s a good thing, as you can make this five minutes before guests arrive or right before you are heading out the door to fuel you up well for your next adventure.

healthwellnessassociates@gmail.com

 

Health and WEllness Associates

FACEBOOK:    https://www.facebook.com/HealthAndWellnessAssociates/

Foods, Uncategorized

Asian Chicken Stir-Fry

Health and WEllness Associates

EHS – Telehealth

 

Asian Chicken Stir-Fry

 

Asian Chicken Stir-Fry

Asian cuisine is often discouraged in people who are following low-sodium diets since many of the traditional sauces pack a significant salt load. This recipe uses reduced sodium soy sauce, which adds great flavor when mixed with other lower sodium seasoning options such as ginger and garlic.

People with chronic kidney disease often say that they feel limited in the vegetables they can eat. This is mostly due to the potassium content many vegetables have. This recipe provides a good mix of vegetables​ but keeps the portions moderate enough to keep potassium levels in check. In addition, vegetables provide fiber, which helps people with CKD to more efficiently excrete potassium.​

Ingredients

  • 2 cups broccoli florets
  • 2 cups baby bella mushrooms
  • 1 cup red bell pepper
  • ½ cup white onion
  • 3 cups cooked white rice (3/4 cups dry)
  • 2 tablespoons reduced sodium soy sauce
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 2 cloves of garlic
  • 1 teaspoon ground ginger
  • 1 tablespoon brown sugar, packed
  • 2 tablespoons olive oil
  • ½ pound (8 oz) boneless chicken breast

Preparation

1. Chop your broccoli, mushrooms ,red pepper, and onion.

2. Cook rice according to package directions, omitting any butter or salt.

3. Blend soy sauce, sesame oil, rice vinegar, garlic, ginger, and brown sugar in a small blender.

4. Heat olive oil over medium heat. Add chopped vegetables and sauté until soft, about 5-6 minutes. Set aside.

5. Cut chicken into strips. Cook your chicken in the same pan as the vegetables were in over medium heat for 3-4 minutes on each side.

6. Add vegetables to the pan with the chicken. Add sauce and mix well.

7. Serve each plate with ¾ cup cooked rice and top with chicken/vegetables mixture.

Ingredient Variations and Substitutions

Tofu or shrimp are additional protein options that work well in this dish.

Brown rice should be substituted if you do not have issues with high potassium or phosphorus in your blood.

 

Health and Wellness Associates

Archived Article

healthwellnessassociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

Foods, Uncategorized

Triple Tomato Pasta With Spinach and White Beans

Health and Wellness Associates

EHS – Telehealth

 

Triple Tomato Pasta With Spinach and White Beans

tripletomatoe

Tomatoes get their red color from lycopene, an antioxidant that may help to prevent cancer and cardiovascular disease. Cooking tomatoes actually helps to increase lycopene content, therefore potentially boosting its disease-fighting power.

In addition to lycopene, this recipe also provides great nutritional benefits from the cannellini beans. These beans are full of fiber, at 6 grams per half cup serving. They are also one of the highest potassium beans out there, a micronutrient and electrolyte that can help lower blood pressure.

 

Ingredients

  • 8 ounces whole wheat penne pasta
  • 1 can low sodium cannellini beans
  • 1 tablespoon olive oil
  • 1 package baby spinach
  • 2 cups cherry tomatoes, diced
  • 1 cup sun-dried tomatoes in oil
  • ¼ cup sliced/slivered almonds
  • 1 tablespoon tomato paste
  • 1 teaspoon balsamic vinegar
  • 2 cloves garlic (or 1 teaspoon minced)
  • 2 teaspoons dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • ¼ teaspoon crushed red pepper

Preparation

  1. Cook pasta according to package directions.
  2. Combine pesto ingredients in a food processor and blend until mostly smooth; some small chunks are okay. You may need to a litter water to thin, but do not add more than a few tablespoons since the sauce is meant to be thick.
  3. Drain and rinse cannellini beans.
  4. Add olive oil to a pan and heat to medium high. Add baby spinach and cook until wilted. Remove from heat.
  1. Combine the pasta, beans, spinach, and tomatoes into one large pot. Add the pesto and mix well.
  2. Divide into 4 bowls and serve.

Ingredient Variations and Substitutions

If you cannot find sun-dried tomatoes in oil, then you can substitute ¾ cup bagged sun-dried tomatoes with ¼ cup olive oil. It works best if tomatoes are soaked in the oil for at least an hour.

Cooking and Serving Tips

Leftover pesto tastes delicious as a sandwich spread. It also freezes well.

 

Health and Wellness Associates

Archived Article

healthandwellnessassociates@gmail.com

 

FACEBOOK:  https://www.facebook.com/HealthAndWellnessAssociates/