Breakfast Burrito

Breakfast Burrito (Makes 4 servings)

1 1/3 cups black beans (cooked, mashed with 1 teaspoon canola oil or use canned vegetarian refried beans)

4 tortillas, corn

2 tablespoons red onion (chopped)

1⁄2 cup tomatoes (chopped) 1/2 cup salsa

4 tablespoons yogurt, lowfat plain

2 tablespoons cilantro (chopped)

Instructions:

1. Mix beans with onion and tomatoes.

2. Microwave tortillas between two sheets of slightly damp white paper towels on high for 15 seconds.

3. Divide bean mixture between the tortillas.

4. Fold each tortilla to enclose filling.

5. Place on microwave-safe dish and spoon salsa over each burrito.

6. Microwave on high for 15 seconds.

7. Serve topped with yogurt and cilantro.

Healthy Overnight Oatmeal

Try different combinations of fruits and nuts for something different each day.

Course Breakfast

Keyword oatmeal

Prep Time 15 minutes

Servings 5

Calories 207 kcal each

Ingredients

-2 1/2 cups oatmeal quick or rolled

-2 1/2 cups soy milk or almond milk or other non-dairy milk

-5 tablespoons chia seeds

-5 tablespoons maple syrup

-1 1/4 teaspoons vanilla

Toppings

-2 1/2 cups fresh fruit

-5 tablespoons nuts toasted

Instructions

  1. Scoop 1/2 cup oatmeal into each of 5 mason jars (I used 1/2 pint jars). Add 1/2 cup milk, 1 tablespoon chia seeds, 1 tablespoon maple syrup, and 1/4 teaspoon vanilla to each jar. Stir contents of each jar; cover and refrigerate overnight. Top each jar with 1/2 cup of fruit and 1 tablespoon of nuts.

Get Your Greens Smoothie

Ingredients:

  • 1 1/2 cup unsweetened plain almondmilk, soymilk, lowfat milk

  • 1  cup packed baby spinach

  • 1  cup frozen cherries or berries

Method:

Combine all ingredients in a blender and purée until smooth. Pour into glasses and serve.

Nutritional Info:

Per Serving: 110 calories (20 from fat), 2.5g total fat, 160mg sodium, 20g carbohydrates, (4 gdietary fiber, 14g sugar), 3g protein.

Optional add-ins: flaxseeds, protein powder, cinnamon, vanilla, ice