Forget about that bowl of cold breakfast cereal or the same old sandwich for lunch. It’s time to give those meals a healthy makeover. And tortillas are just the ingredient to put a healthy meal together in minutes.
Elizabeth Somer, registered dietician and nutritionist, has some easy and delicious ideas for wrapping up healthier meals every day.
•“The most important thing you can do to boost your nutrition is to double your current intake of vegetables,” says Somer. Sneak them into your favorite foods—add baby spinach to a veggie or bean wrap made with whole wheat tortillas; add green peas and carrots to canned soups; or include a salad in at least one meal every day.
•To ensure strong bones throughout life, make sure to get at least three servings of calcium and vitamin D-rich foods each day. Nonfat milk is an obvious source, but there are other ways to get calcium, too. “For example,” says Somer, “you get the calcium equivalent of a glass of milk in every Mission Life Balance tortilla. Or, drink calcium and vitamin D-fortified orange juice.”
•To keep carbs under control, skip the sandwich and whip up an Asian Barbeque Chicken Wrap. This recipe uses tortillas with as few as five net grams of carbs, depending on the size.
•The omega-3 fat DHA found in fatty fish, such as salmon, lowers risk for heart disease and possibly numerous other disorders, from dementia and Alzheimer’s to depression. Somer recommends eating two servings a week of salmon. “Or look for foods fortified with the omega-3 fat DHA, such as soymilk with DHA or Mission Heart Healthy tortillas.”
To get more recipe ideas for any time of day, visit MissionMenus.com.
Prep time: 20 minutes
Cook time: 6 minutes
6 Mission 96% Fat Free Heart Healthy 8-inch Soft Taco Tortillas
1-1/2 cups diced, peeled papaya
1/4 cup chopped fresh cilantro
2 tablespoons diced red onion
2 tablespoons fresh lime juice
1 cup (4 ounces) crumbled goat cheese
1/4 cup bottled, roasted bell peppers, chopped
1/2 cup nonfat cream cheese, softened
1 teaspoon minced, seeded jalapeños
Vegetable cooking spray
Combine papaya, cilantro, red onion and lime juice in a bowl; stir well. Cover, chill and reserve.
Combine goat cheese, bell peppers, cream cheese, and jalapeños in a bowl, and stir well.
Spread about 2 tablespoons cheese mixture over each tortilla, and fold in half.
Cook quesadilla in a large non-stick skillet with cooking spray over medium heat, approximately 3 minutes per side. Cut each quesadilla half into thirds (each person gets 3 wedges).
Arrange quesadilla halves and 1/4 cup papaya mix on each of 6 plates. Garnish with cilantro sprigs if desired.
Prep time: 10 minutes
Cook time: 15 minutes
1 Mission 10-inch Burrito Carb Balance Whole Wheat Tortilla
1 tablespoon canola oil
1 boneless chicken breast, sliced thinly
1 tablespoon fresh cilantro, de-stemmed and slightly torn
1/3 cup Napa cabbage or bok choy, julienned
1/4 cup red pepper sliced thinly
1/4 cup sesame seeds
1/4 cup prepared Asian barbeque sauce
Place oil in a large or medium sauté pan; place on high heat. When oil is very hot, add chicken and cook for about 2 to 3 minutes on all sides until chicken is done. Remove the chicken from the pan and place on a paper towel to remove the excess oil.
Add cilantro, cabbage, red pepper and sesame seeds and toss for 2 to 3 more minutes until slightly tender. Place chicken back in the pan and toss together.
Add barbeque sauce and stir until everything’s nice and hot. With tongs or a slotted spoon, drain excess juice, and place the stir-up at the bottom of the tortilla. Fold bottom of tortilla over and roll it all up. Serve.
Hint: Using fewer sesame seeds is an easy way to cut calories.
Prep time: 5 minutes
1 Mission Multi-Grain 8-inch Soft Taco Size Flour Tortilla
2 tablespoons creamy peanut butter
2 tablespoons squeeze grape jelly
1/3 cup granola, finely crushed
1 tablespoon dried cranberries
1 tablespoon white baking chips (optional)
Combine peanut butter, grape jelly and crushed granola in a small bowl.
Spread mixture evenly on tortilla to within 1/2 inch of the edge. Top with cranberries and white baking chips.
Roll up filled tortilla. Cut in 1-inch slices. Lay slices on side to make pinwheels. Serve immediately.
Prep time: 3 minutes
Cook time: 1 minute
4 Mission Life Balance Whole Wheat Tortillas warmed
12 eggs, whole
Salt to taste (optional)
Pepper to taste (optional)
Vegetable cooking spray
12 slices fully cooked bacon chopped into bite size pieces
4 tablespoons grated cheddar cheese
In a small bowl; whisk eggs with salt and pepper (optional), to evenly combine.
To make 1 burrito: heat non-stick sauté pan over high heat.
Spray pan with vegetable spray; add equivalent of 3 whole eggs to pan. Soft scramble eggs, taking approximately 30 to 45 seconds.
Add 2 tablespoons chopped bacon (equals 3 strips chopped) and 1 tablespoon cheddar cheese to eggs and stir to combine, melting cheese.
Spoon hot egg mixture into center of a warmed tortilla; roll burrito style and serve. Repeat steps 2 to 5 for remaining 3 tortillas.
Hint: Add red or green pepper and garnish with chopped green onion to add flavor and color