Overnights In "Oatober"

Yes, oatmeal isn’t just for breakfast anymore. Besides the steamy cup with a plethora of add-ins, oatmeal can be savory, used as a flour substitute and giving a boost to your meat loaf. The health benefits of oatmeal make it a perfect addition to other foods to boost nutrition in baked goods and stuffing.  

First a primer on the various kinds of oatmeal:  Oatmeal is available in different varieties such as old-fashioned oats, oat groats, steel-cut oats and oat bran. Some quick-cooking varieties include cooking oats and instant oatmeal. The different types of oat products are a result of the kind of processing they undergo, but all retain most of their fiber and nutrient content.


Some of the most prominent nutritional benefits of oatmeal can be summarized as the following:


1. BOOSTS ENERGY
Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism found consuming a low-glycemic meal, such as oatmeal, three hours prior to a run gives you better endurance than a high-glycemic meal. Foods such as oatmeal tend to cause a slow rise in glycemic levels, which is ideal for increasing fat-burning during exercise.


2. SUPPORTS WEIGHT LOSS
Oatmeal is an appetite suppressor that can be an integral part of any weight loss diet. Cholecystokinin, a hunger-fighting hormone, is increased with the oatmeal compound beta-glucan. A 2009 study published in the journal Molecular Nutrition and Food Research found satiety increased as a result of eating foods containing beta-glucan. 


3. PREVENTS DIABETES
Oatmeal’s low-glycemic index is beneficial when it comes to reducing the risk of diabetes. This helps the stomach empty its contents slowly, which affects blood sugar levels and has a positive effect on our insulin sensitivity. A 2006 study published in The American Journal of Clinical Nutrition found a diet that produces a low-glycemic response is associated with less insulin resistance and a lower prevalence of type 2 diabetes than a diet that produces a high-glycemic response.


4. BOOSTS HEART HEALTH
Foods rich in whole oat sources of soluble fiber have been linked to good heart health. Oatmeal contains both calcium and potassium, which are known to reduce blood pressure numbers. A 1999 study published in The American Journal of Clinical Nutrition found whole-grain consumption was associated with a reduced risk of coronary heart disease due to its soluble fiber. 


5. REDUCES COLON CANCER
A high-fiber diet can be beneficial when it comes to reducing the risk of colorectal cancer. Its soluble fiber and insoluble fiber can help speed up the passage of food and waste, which prevents constipation. This is what promotes good colon health. A 2011 study published in the BMJ found total fiber intake, as well as fiber from whole grains and from cereals, was strongly associated with a reduction in colon cancer. 

I am very fond of oats this time of year because they are cozy, filling and delicious.  Overnight oats are  my favorite because I can prepare ahead of time and have breakfast every day of the week. The best part is you can be creative and add anything your little heart desires. This month, I had a food experience with my favorite flavor this month, S'mores Overnight Oats. This tasty recipe is courtesy of Quaker Oats and you can find the recipe HERE.

S’mores Overnight Oatmeal

Serves 1

Ingredients:

½ cup old fashioned oats

½ cup lowfat milk (I love Fairlife milk, more protein!)

1 Tablespoon mini chocolate chips

1 Tablespoon mini marshmallows

1 graham cracker

Preparation:

1. Add oats to your container of choice , pour in milk and layer mini chocolate chips, marshmallows, and graham cracker.
2. Refrigerate overnight and enjoy in the morning.

Happy Oatober!


~Crazy

Cheeseburger in Paradise

Summer for me equals a plethora of events absorbing my weekends. The best part about the majority of my summer travels is that my childhood home and my Mom is quaintly nestled between Waukee and Omaha via an easy exit off I-80 down Highway 191. 

I get to stop by for a visit, a little spoiling and A LOT of food options. Why is it when I go home and have a craving my Mom has everything I need to make it? 

Recently when I was back home, we decided to whip up a couple of delicious  cheeseburgers to kick off summer. These burgers were HUGE. Prior to dinner, we indulged in a "few" kettle chips and bowls of white cheddar popcorn as appetizers before dinner, resulting in my eyes being bigger than my tummy. I was totally down for leftovers the next day. 

However, leftovers sounded amazing at 9 am in the morning. I decided to channel my inner Chef Cool and think out of the breakfast box. I really wanted my cheeseburger but I really wanted eggs and bacon. Boom! WELCOME to the WORLD CHEESEBURGER OMELET!!!! (Can you tell how very proud I am of my recipe baby?)

This recipe couldn't be simpler and I know you will have grilling leftovers at some point over this season. I simply took my leftover bun, burger and pickles and diced them up. I popped the cubed bun in the broiler on low for about 2 minutes to make them into croutons. I shredded some of the sharp cheddar cheese with sliced for the burger. 

In a medium heat butter coated non-stick skillet, I cracked 2 eggs and until blended the yolk with the white with my spatula. Once the eggs were 1/2 cooked (about 2-3 minutes), I placed the burger ingredients in and let cook for another 2 minutes. 

I then topped off my omelet with about 1/2 cup of cheese and let cook for about 1 minute to start the cheesy goodness melting process. Finally flip one side over of the omelet. Reduce heat to low and let the cheese finish melting for about one more minute. 

Here it is!  Seriously, one of my most favorite omelets to date. If you have your fancy pants on, top it off with pretty decorative ribbons of ketchup and mustard with a few sprinkles of diced dill pickles. I chose to get my red and yellow from raspberries, mangos and peaches.

Being home may not be a tropical beach but I was lucky to have 2 versions of cheeseburgers in my hometown with my Mom, which is pretty close to my idea of paradise. 

Cheeseburger in Paradise Omelet

Serves 1

2 eggs, whisked together 

1/2 cooked 4 ounce hamburger, diced 

1/2 hamburger bun, toasted and diced 

1/4 cup diced dill pickles 

1/2 cup shredded sharp cheese 

Ketchup, mustard as garnish, optional

1. Heat a non-stick small skillet over medium heat and place 1/2 tsp of butter in the pan

2. Add eggs, let cook for about 2 minutes.

3. Add burger, bread and pickles. Let cook for another 2 minutes. 

4. Add cheese and cook for 1 minute. 

5. Flip over one side of the omelet with a spatula, turn heat to low and finish melting the cheese for 1 minute. 

6. Decorate top of the omelet with ketchup, mustard and pickle sprinkles.

~Crazy 

Don't Be Too Busy for Breakfast

School has been in session for about a week. I know we all have the best intentions as the school year starts to have healthy breakfast and lunch every day for the kiddos. But after the first week, things head south in the health department, because life is just busy. Keep the school year consistent by making a healthy breakfast part of it (for parents and kids).  Breakfast is truly the most important meal to eat.   Studies show kids who eat breakfast are more likely to:

 

§  Have higher test scores in school

§  Concentrate better with problem-solving skills used in reading, writing and math

§  Have healthier body weights 

§  Have lower blood cholesterol levels

 

Follow the 3R’s to help your kids make healthy breakfast choices.

Rev Up Metabolism

Breakfast simply means to “break-the-fast”.  Your body tends to burn fewer calories as you sleep.  Burn more calories and jump-start your metabolism by eating breakfast.

 

Reach For Protein and Fiber

Smart breakfast choices should include two or three foods groups.  Include protein and fiber in your breakfast to keep you feeling full longer and less likely to overeat calories later in the day.  

 

Good protein breakfast choices:  peanut butter or almond butter, walnuts, almonds, sunflower seeds, eggs, hard-boiled eggs, string cheese, low-fat yogurt, low-fat milk including chocolate or strawberry milk, drinkable yogurt, lean ham and sliced deli meat.

 

Good fiber breakfast choices: choose a whole grain cereal with at least three to five  grams of fiber, Fiber One chewy granola bar, South Beach granola bar, Kashi bars, whole grain bread or English muffins, Western bagel, banana, orange, apple, strawberries.

 

Ready-To-Go In One Minute

Don’t have enough time in the morning to eat breakfast?  Here are ten quick grab-and-go breakfast ideas that take less than one minute to prepare. 

 

• Fiber One chewy bar, drinkable yogurt. 
• Wrap string cheese with slice of DiLusso deli ham; wrap buttered whole grain bread around meat and cheese, 100% grape juice.

• Clif Kid twisted fruit rope, yogurt.
• Spread peanut butter on toasted whole grain waffles or Hint of Salt Triscuits, chocolate milk.
• Hard-boiled egg, tomato juice or spicy V8 juice
• Mini bagel with Laughing Cow cheese, orange.
• Cinnamon oatmeal with a handful of Sun Maid raisins, single-serve milk chug.
• Breakfast-in-a-bag: whole almonds, golden Sun Maid Raisins, Kashi Heart to Heart cereal, and chocolate Chex.  Mix and pre-portion ahead of time in snack-size bags.  
• Breakfast parfait: layer strawberry yogurt, grape nuts and sliced banana, or stir 2 tablespoons powdered peanut butter into vanilla yogurt, top with crushed graham crackers.

• Breakfast taco:  ¼ cup Hy-Vee 2% milk. Shredded Cheddar cheese on a Hy-Vee flour tortilla. Microwave 30 seconds; roll while warm.   Add salsa, if desired.  4 ounces of 100% juice.

 

Bottom line: Don't skip the healthiest part of the day! 

~Crazy

Making It Monday: Frozen Foods Fit!

How many times a week are you thinking about what is for dinner at 3:00 p.m. in the afternoon?   Maybe this week you have not had much time to plan your meals as you would like and dining out is calling your name. As much as we’d all love to serve our families from-scratch meals seven days a week, life happens; we are busy, and that isn’t always possible. This is why you should take advantage of the benefits that frozen foods provide; they are quick, convenient and easy. I take advantage of frozen foods daily because I am right along with the rest of Americans; I usually only consume 1/3 of my daily need of fruits and vegetables and I usually have no idea what I am having for dinner until 2 hours before I am ready to eat.

Frozen foods are full of nutrition. During the winter months, a variety of fresh fruits and vegetables are not as readily available and as nutrient dense as they are in the warmer months of the year. Frozen produce is picked at its peak ripeness, which locks in the foods high nutrient content at that time. Once the food is picked, it is blanched and then flash frozen to lock them into their most best tasting state. In terms of calories, frozen fruits and vegetables are just as healthy as fresh and have no added sodium as a preservative.  Living in the Midwest, I also take advantage of the options of frozen fish. Frozen fish is a great way to get the freshness from a same-day catch on the coast.

Frozen foods help you save money. When purchasing frozen foods, you can use exactly what you need and keep the rest frozen. There is less waste and spoilage when using frozen foods as part of your weekly meal planning. I recommend purchasing 1/3 of your foods fresh and 2/3 of your foods frozen for the week to reduce foods waste from spoilage. I always recommend using the fresh first and then fillling in with frozen the rest of the week.

Frozen foods are easy to prepare.  Since most of us are on a time crunch, most frozen foods can be prepared in less than 15 minutes. Fruits and vegetables are peeled and cut, so you spend less time prepping for your meal. Frozen meats are usually individually packaged and trimmed for quick preparation. Most cook methods are simple and fast as well. I prefer steaming, sautéing, and microwaving frozen foods for the best taste and nutritive value.

Frozen foods provide healthy and sensible options.   As a dietitian, I am a big fan of following proper portion sizes and frozen foods help me achieve my healthy eating goals.  I take out the exact portion I need.  Most all fruits and vegetables do not have anything added to them when they are frozen, so it is just like eating fresh. I love the variety of stir fry vegetable options to mix with my favorite lean protein for a fast and satisfying meal and frozen fruit for my daily morning smoothie.

Frozen foods can be exciting. Be creative with your meal planning! Try something new and add additional vegetables to your favorite pasta dish, try a new fruit to top your oatmeal with, or start incorporating vegetables into breakfast with the delicious recipe below (of which I wish I could claim that I created this masterpiece but I cannot!). This will make your meal look like a larger serving and will add even more nutrition and control calories. Be creative!  Frozen does not have to be uninspired!

Southwestern Sunrise Skillet

Recipe developed by Chef Stacey Wertzberger

Serves 4

Ingredients:

¼ c. Millet

¾ c. Water

½ c. low-sodium vegetable juice

½ tsp. Sea Salt

¼ tsp. cumin

1/8 tsp. cayenne

8 oz. Pork Chorizo Sausage, casing removed

1 c. Frozen roasted corn blend  (corn, black beans, peppers, onions)

4 eggs

2 tbsp. butter

1 avocado, garnish

¼ c. diced cilantro, garnish

Directions:

In a small saucepan add in the millet, and toast over medium heat for 4-5 minutes or until it turns golden brown or becomes fragrant.  Add in the water, V8, salt, cumin, and cayenne and give it a good stir.  Increase the heat to high and bring the mixture to a boil.  Decrease heat to low, cover the pot, and simmer until the grains have absorbed most of the water, about 15 minutes.  Remove from heat.  In a large skillet add in the chorizo, and cook until browned and cooked throughout, about 10 minutes.  Add in the frozen vegetables, millet and cook for one to two minutes until all combined.   Divide onto 4 plates.  Add butter to a large skillet and cook eggs according to your liking (over easy, scrambled, over hard).  Add one egg per plate over the chorizo millet mixture and garnish with avocado and cilantro.

 

THIS RECIPE IS SOOOOO GOOD!  YOU HAVE TO MAKE IT!

 

~Crazy

Party it Up with Pork!

                                      

October is National Pork Month and a great time to power up your plate with pork. (I know, there is no pork in this picture, but it is how I start my day. It reminds me to "be inspired"). The high quality of protein in pork may help you feel fuller longer, provide you with an excellent source of many B vitamins for energy and may even help you lose weight.

For a healthy and balanced diet, choose lean cuts of pork. To identify lean cuts of pork at the grocery store, look for the word “loin” on the label, such as pork tenderloin or loin chop. Pork tenderloin is just as lean as a skinless chicken breast. An analysis by the U.S.Department of Agriculture found there are six cuts of pork that are considered either extra lean or lean by labeling standards (less than 10g of fat, 4.5g saturated fat, and 95 mg of cholesterol per serving). These include pork tenderloin, pork boneless top loin chop, pork top loin roast, pork center loin chop, pork sirloin roast and pork rib chop.

The U.S. Department of Agriculture recommends that the safe end-point for cooking pork is now 145oF(lowered from 160oF). At 145oF, the pork will be a little pink in color, but is safe to eat. Since today’s pork is leaner than ever, the lower cooking temperature results in a juicier, more flavorful meat. Always use a meat thermometer to ensure proper cooking temperature.

Check out this informative video about pork farmers and the care the put into raising this delicious and healthy protein (oh and it's features your favorite crazy dietitian):

                                 http://youtu.be/8bN1Ta4Nn5M

Pork is a versatile product that can easily be incorporated into all your meals. Try these simple ideas and remember to choose lean cuts of protein:

At breakfast: 

- Make your own healthy breakfast sandwich at home. Start with a light whole wheat English muffin and top with an egg, Canadian bacon (more lean than regular bacon) and low-fat cheese.

- Scramble together eggs, Canadian bacon and veggies and place on a whole wheat tortilla. Serve with your favorite salsa.

- Try Stick-With-You Sunrise Muffins (recipe below).

At lunch:

- Substitute pork for chicken in your favorite homemade chicken noodle soup recipe, or substitute pork for beef in your traditional chilirecipe

- Top romaine lettuce, spinach or kale with thinly sliced pork tenderloin, black beans, pineapple and one of your favorite citrus fruits.

- Fill a whole wheat wrap with lean pork, avocado, red onion and diced green chiles.

At dinner:

- Stir-fry cubed pork loin with your favorite vegetables and serve with quinoa.

- Consider lean pork as a pizza topping; use a whole wheat pizza crust and top with lots of vegetables and 2% shredded cheese.

- Make stuffed peppers using 96%-lean ground pork.

                              

Today I started off with great workout in this snazzy t-shirt and a powerful punch of protein from pork with these simple and delicious muffins:

Stick-With-You Sunrise Muffins

All you need:

•​Hy-Vee olive oil spray

•​6 tablespoons minced green onion

•​9 tablespoons chopped red bell pepper

•​Freshly ground black pepper, to taste

•​12 ounces baby spinach leaves

•​8 large eggs and 4 large egg whites

•​3/4 cup skim milk

•​24 slices Amana Canadian bacon

•​4 ounces grated reduced–fat crumbled feta cheese

All You Do: 

1.​Heat oven to 350 degrees F and arrange rack in middle. Spray muffin pan with olive oil spray.

2.​Spray olive oil in a large frying pan and heat to medium. Add onion and bell pepper; season well with freshly ground black pepper and cook until softened, about 1 minute. Add spinach and cook until spinach is well wilted, about 2 minutes

3.​In a bowl, scramble eggs and egg whites and mix with skim milk. 

4.​Place 2 Canadian bacon slices in the bottom of each muffin cup to line it and top with vegetable mixture

5.​Divide eggs into muffin cups and divide feta cheese evenly among the cups.

6.​Put muffin tin on a baking sheet and bake for about 15 to 18 minutes.

Easy Tip:  Prepare multiple muffins and keep frozen. Muffins can be easily microwaved for 1-2 minutes to re-heat for an easy grab-and-go breakfast.

Serving size:  2 muffins

Serves:  6

Adapted from the National Pork Board

~Crazy

 

From the Kitchen Friday: Cookies for Breakfast?

Happy Friday! Now that you have gotten to know me a little more, you know my passion for nutrition and for cookies!  Recently, I had a friend of mine ask if there was such a thing as a healthier cookie (because I guess mine were adding a few inches to the waistline) and of course I said yes!  Combining my passions make me happy, so I decided it was time to share my breakfast cookie. 

Cool has a delicious one too that she will share during a later post, but I thought this was perfect timing with all the buzz about the importance of eating breakfast.

 

Breakfast truly is the most important meal of the day. You need something to kick start your metabolism in the morning, otherwise your calorie burning furnace gets started too late in the day. Many people think they need to have an elaborate meal for breakfast but it doesn’t have to be. It just needs to have balance, meaning you need a good high fiber carbohydrate with a good quality protein. By the way, coffee and/or soda do not count!  However, a nice black cup of coffee compliments my delicious cookies very well, go ahead and have a cup! 

 I bake up a batch once a week to have them ready to go when I am running late. They are also great as a quick snack or when you have a sweet craving.  Who would skip breakfast if they knew they could have cookies?

The Right Start

Get the day off to a great start by making a good breakfast a part of it.  Breakfast is truly the most important meal to eat. 

Studies show kids and adults who eat breakfast are more likely to:

 

§  Concentrate better with problem-solving skills used in reading, writing and math

§  Have healthier body weights

§  Have lower blood cholesterol levels

 

Follow the 3R’s to help yourself make healthy breakfast choices.

 

Rev Up Metabolism

Breakfast simply means to “break-the-fast”.  Your body tends to burn fewer calories as you sleep.  Burn more calories and jump-start your metabolism by eating breakfast.

 

Reach For Protein and Fiber

Smart breakfast choices should include two or three foods groups.  Include protein and fiber in your breakfast to keep you feeling full longer.  Our bodies love carbohydrates.  They are easy to digest and give quick energy.  Proteins take a little longer to digest, therefore providing energy when the carbohydrates are gone.

 

Ready-To-Go In One Minute

Don’t have enough time in the morning to eat breakfast?  Here is a great recipe for a breakfast cookie to start the day!  

 

Blissful Breakfast Cookies

Makes 12 cookies, or 6-2 cookie servings

All You Need:

·         1 c unsweetened applesauce

·         2 large mashed ripe bananas

·         2 tbsp agave syrup

·         ½ c dried mixed berries

·         ½ c sliced almonds

·         1 c fresh strawberries, finely            chopped

·         1 tsp pure vanilla extract

·         2 tsp cinnamon

·         1 scoop of low-sugar vanilla whey protein powder

·         1½ C old fashioned rolled oats(certified gluten free if necessary)

All You Do:

1.      Preheat oven to 375 degrees. Prepare one baking sheet with parchment paper.

2.      In a bowl stir together the applesauce, mashed bananas and agave syrup.

3.      Add in the dried fruit, nuts. fresh fruit and vanilla.

4.      Sprinkle the mixture with cinnamon and protein powder, and then stir in the oats. When combined, drop 12 - ¼ cupfuls on the prepared baking sheet.

5.      Pat the cookies down to the shape and size you like and press all the goodies that may have fallen out of the cookie back so it bakes well.

6.      Place cookies in the oven and bake for 30 minutes till golden, rotating the sheet around half way through baking.

7.      Remove from oven, let sit for 10 minutes on cookie sheet then place cookies on a baking rack to cool completely (about an hour)

8.      Then you are going to bake again, but the place the bottom of the cookie facing up, so you are baking the bottom. Repeat steps 6 and 7.

-Crazy

 

 

From the Kitchen Friday: Kids Eat Right

August is a busy month of getting in last minute vacations, shopping for school supplies, and enjoying the last days of summer.  It is also the month celebrating Kids Eating Right. Kids Eat Right is a national campaign starting in 2010 offering resources and information to the public to encourage nutritious and healthful eating amoung children and families. This campaign is near and dear to my heart because it's helps everyone eat healthier but in a creative and delicious way. 

We all love kids and we all want them to be healthy and happy. But many of us just don't where to start when getting creative in the kitchen, finding easy recipes and inexpensive ways to shop for these kinds of foods. This campaign helps with all of these things. I will use a lot of the great recipes from the website on this blog and I hope you check out this great resource: 

http://www.eatright.org/kids/

 

You really do not have to spend a lot of money and you don't have to spend hours in the kitchen to have foods kiddos enjoy. Another thing to get kids interested  in the foods they eat, is to get them in the kitchen and cooking!  Have a day where your kids help make dinner every week. Have a day each weekend that the kids are involved in family snack time. And it can be all ages. Young children can help you stir or pour and older kids can be your sous chef. 

Cool and I love to do cooking classes for all ages. Look for our monthly cooking class starting this fall, bring your kids and start eating right! Get the kids into the kitchen and whip up this delicious and easy recipe this weekend:  

Easy Fruit Pizzas

1 package of Blueberry Belvita Cookies

1 6-ounce vanilla Greek yogurt

20 fresh blueberries

1/4 cup low-fat granola (I like Bare Fit Vanilla Almond)

Evenly distribute yogurt onto the 4 cookies. Place 5 blueberries on each cookie and then sprinkle with granola. 

Yum. Have a great weekend!

-Crazy 

"What the What Wednesday?" and Quinoa Breakfast Burritos

So I'm sure you have all heard that breakfast is the most important meal of the day, but how many of you actually believe that or eat a substantial breakfast in the morning to start your day?  Are you the type of person that doesn't eat breakfast because you don't have time?  Maybe you start your day with your morning coffee or tea, only to realize at 9 or 10am that you are starving and so you just grab something "quick" to eat, which is usually full of carbs and no protein, only to leave you hungry again an hour later. 

Well you are in luck because this recipe is not only fast but super filling and it might even put a little pep in your step.  These are freezer breakfast burritos that can be made up for the week, making breakfast a cinch or can be made up the day of.  Whatever works for your lifestyle, just go for it. 

Quinoa breakfast burritos!  Yeah I know, you are probably thinking, "What? Quinoa was so last year!"  I just can't help it, I love this little superfood and love it even more at breakfast time.  Quinoa keeps your appetite satisfied through the morning because it is full of protein and fiber, making this a win win food for breakfast.

The main ingredients are pretty simple, plus you can add whatever else you would like, meat, veggies, etc.  I added green peppers for a little crunch and color.

 

Now that we have the ingredients, let's get started, first we make the quinoa.  Most important thing when making quinoa, RINSE IT FIRST!  

Even if the quinoa says it's been cleaned I still run it under water.  Quinoa has an outer coating that is removed during processing that is very bitter tasting, and if there are still traces of it on the grain than it too will be bitter tasting.  Run it under water in a fine mesh sieve, fill a bowl full of cold water and let it soak for about 3-5 minutes, pull the sieve from the water and rinse the quinoa once more for good luck.  Combine the quinoa and water in a medium saucepan and bring to a boil.  Cooking about 15 minutes or until tender.  I use the tricolor quinoa because the darker quinoa is a little nuttier tasting so it provides flavor but color as well. 

Add the eggs to the bowl and start whisking away.  

Singing, "Whisking it, just a little bit, I said whisking it just a little bit" until there's not yolks in tact.

Add the olive oil to the saucepan and add your green peppers.  

If you don't like green peppers, add a vegetable of your choice.  Zucchini? Mushrooms? Diced Sweet potatoes? Spinach?  The possibilities are endless.  The time of the cooking for the vegetables will vary depending on which one you choose but this gives you ideas.  

After a couple minutes of cooking add in your eggs.  Let them cook about a minutes and start scraping the bottom of the pan to prevent burning.  

 

Burnt eggs are not tasty!  Set eggs aside when done.

By this time I'm sure the quinoa is close to being done, remove from heat, and drain off any excess water.

Lay the tortillas out on the counter.  I used Mission multi grain wraps but use what you want.  I do love soft and fluffy flour tortillas but decided to go with these because they have 6g of fiber and have a great taste. 

Divide the mixture between the 12 tortillas. 

Don't they look pretty?  We eat with our eyes, so why shouldn't we always have food that's pretty.

Fold in the sides of the burrito and wrap it up.  

Seal them in Press'n Seal.

Freeze for later use. 

In the morning all you have to do is put the burrito in the microwave for 1 1/2 - 2 minutes, let it cool a little, take out of wrapper, and ENJOY!  

Now who doesn't have time for that in the morning?

Man I love breakfast!  Hopefully you enjoy these as much as I do! 

-Cool


Quinoa Breakfast Burritos
serves 12

1/2 c. Uncooked Quinoa, rinsed
1 c. Water
1 tbsp. Olive Oil
1 green pepper, diced
12 eggs, beaten
12 large flour tortillas
1 c. shredded sharp cheddar cheese
3/4 c. salsa

Combine the quinoa and water in a medium saucepan and bring to a boil.  Cover, reduce heat, and simmer for about 15 minutes.  Remove from heat, drain off any additional water if needed, and set aside.  In a medium bowl add eggs and whisk until well beaten.  In a large skillet over medium heat add olive oil and cook green peppers for 2 minutes.  Pour in eggs and scramble until they have set and set aside.  Place your torillas on a clean surface.  Divide eggs, quinoa, cheese, and salsa between all the tortillas.  Fold over the sides of each tortilla and roll up to form a burrito.  Wrap individually in Press N Seal wrap and place in a large freezer bag.

To reheat: Place the burrito, with the wrapper on, and microwave for 1 1/2 - 2 minutes or until hot.  Let the wrapper cool down before removing and enjoy!