October 14, 2009
Fast Food Factoid: Someday healthy people are going to feel really stupid, lying in hospital beds dying of nothing.
Food For Thought: B vitamins (thiamin, riboflavin, niacin, and folate) help release energy from protein, fat, and carbohydrates. They are also essential for a healthy nervous system. Many refined grains are enriched with B vitamins. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation.
Source: USDA, www.mypyramid.com
Healthy Lunch Recipe: Maria’s Veggie Wrap
This tasty wrap is chock-full of yummy beans and vegetables and provides
a great source of fiber.
1 medium red bell pepper, seeded and sliced
1 medium yellow pepper, seeded and sliced
1 onion, sliced
1 teaspoon canola oil
1 can (15 ounces) low-sodium black beans, drained and rinsed
1/2 avocado, peeled and diced
juice from 1 lime
1/2 cup chopped fresh cilantro
1 teaspoon chili powder (optional)
1 cup fat-free sour cream
4 8-inch whole-wheat tortillas
8 tablespoons Fresh Salsa
In a nonstick pan, saute the peppers and onion in the canola oil for
5 minutes over medium heat. Add beans, stir well. Reduce heat to
low and simmer about 5 minutes, then set aside.
In a small bowl, combine the avocado, lime juice, cilantro, and chili powder. Reserve half of the mixture for topping.
Add sour cream to beans and mix well.
Warm tortillas in the microwave or in a pan on the stovetop.
Fill a warmed tortilla with ¼ bean mixture and ¼ avocado mixture. Drizzle 2 tablespoons of salsa over the bean and avocado mixture.
Fold ends of the tortilla over. Roll up to make wraps. Top the veggie wraps with remaining avocado mixture. Follow this process for three other wraps.
Yield: 4 servings
Serving size: 1 wrap
Calories 367
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 318 mg
Total Fiber 14 g
Protein 16 g
Carbohydrates 66 g
Potassium 976 mg
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