21 Aug Recipe Redux: A Better Breakfast Burrito
Back to school, back on a schedule, back in the swing of things. It’s time, once again, to start thinking about the benefits of breakfast: the most important meal of the day. Studies have shown eating breakfast can improve memory and attention.
Mood, motivation and mental performance are all enhanced by diet. Whenever you are improving your cardiovascular health, you are increasing healthy blood flow to the organs in your body, including the brain.
That incredible edible egg is a go-to guest to invite to the breakfast table as an efficient source of choline, a B-vitamin which boosts alertness and enhances memory. Nutrient-rich spinach sautéed in a healthy monounsaturated fat like olive oil adds additional fuel for your body and brain for the day ahead. And trading fat-laden bacon or sausage for shaved honey ham keeps breakfast lean and mean. Get the school year off to a great start with this month’s Recipe Redux: Still Delicious, Now More Nutritious, A Better Breakfast Burrito.
But, wait. Who in the world has time to whip up a breakfast burrito before heading out the door in the morning? Well, you do, when the start to finish time clocks in at just under fifteen minutes. Fast, fresh and family-friendly, here’s this month’s all-in-one entrée, Recipe Redux: Still Delicious, Now More Nutritious, A Better Breakfast Burrito.
Healthy highlights of this month’s Recipe Redux: A Better Breakfast Burrito include:
- Sautéed spinach- a good source of dietary fiber, vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium. The B vitamins in spinach bring oxygen to the brain. Antioxidants from spinach prevent brain cell loss. Iron-rich spinach provides fuel for the brain and promotes energy production.
- Eggs- whole eggs contain choline, a B vitamin which has been shown to enhance memory and boost alertness.
- Shaved honey ham- a better source of protein with less fat and calories than bacon or sausage.
- Garlic- can improve cardiovascular health in your body through regulation of blood pressure and cholesterol levels. Consuming garlic has been shown to improve iron metabolism in your body. Garlic may reduce plaque buildup in the brain and increase blood flow.
- Whole wheat tortilla- Three servings a day of whole grains can improve your cardiovascular health producing better blood flow to organs in your body, including the brain.
- Butter with canola- lower in saturated fat than butter. Canola oil contains omega-3 fats which benefit the brain and nervous system.
- Olive oil- a healthy monounsaturated fat (MUFA), when used in moderation.
Recipe and food photography by Sydne George.
Recipe Redux: A Better Breakfast Burrito
2 tbsp. olive oil
1 clove garlic, minced
2 cups (packed) spinach
Dash of salt
Freshly ground pepper, to taste
Heat olive oil in medium sauté pan over medium high heat. Add garlic and spinach and sauté briefly, just until spinach is wilted.
1 tsp. butter with canola
½ cup shaved honey ham, sliced into thin strips
2 tbsp. Parmesan cheese
Melt butter with canola in medium pan over medium heat. Whisk eggs in medium bowl until mixed. Pour eggs into pan with melted butter and let cook until edges are set. Top eggs with shaved ham strips and fold in half in pan, using rubber spatula.
Sprinkle Parmesan cheese over eggs and turn, cooking just until set. Do not overcook. Remove from heat. Top eggs with sautéed spinach.
4 whole wheat tortillas
Place damp paper towel over tortillas and warm briefly in microwave.
Divide egg mixture among the four warmed tortillas. Roll up burrito style and skewer with toothpicks to hold. Slice in half diagonally and serve.
Traditional breakfast burrito made with bacon, egg, American cheese and white tortilla tips the scales at 483 calories, 28 grams of total fat and over 11 grams of saturated fat per serving.
Recipe Redux Better Breakfast Burrito with honey ham, egg, sautéed spinach, Parmesan cheese and whole wheat tortilla boasts 300 calories, 19 grams of total fat and just 4 grams of saturated fat per serving as well as all of the brain-boosting benefits in the Healthy Highlights breakdown.
Sydne George is a food journalist specializing in recipe development, food writing and food photography. She can be reached at firstname.lastname@example.org . Sydne’s recipes from “Recipe Redux: Still Delicious, Now More Nutritious” are archived at http://sydnegeorge.com/blog/.