These high-protein wraps have a short preparation time, but to make them even more quickly, replace the sautéed onion, carrots, celery, and garlic with a frozen roasted vegetable mix.
What’s appealing about this recipe is its adaptability. Make the basic egg-and-veggie mix with your picky eater’s favourite veggies, and add extra toppings (for example, grilled asparagus, sautéed spinach and mushrooms, or black beans) to the wraps of family members who have more sophisticated palates.
1/2 Tbsp (7.5 mL) extra-virgin olive oil
1 medium onion, chopped
1 cup (250 mL) shredded carrots
1/2 cup (125 mL) chopped celery
4 garlic cloves, minced
3 free-range eggs
3 Tbsp (45 mL) hummus
2 tsp (10 mL) honey mustard
Salt and black pepper to taste
2 tsp (10 mL) Italian seasoning
1 tsp (5 mL) Montreal spice mix (see recipe to make your own)
2/3 cup (160 mL) low-fat cheddar cheese, shredded
4 small whole grain flatbreads
Heat oil in skillet over medium heat, and sauté onion, carrots, celery, and garlic until tender. Set aside.
In small mixing bowl, whisk together eggs, hummus, mustard, salt, and pepper.
Scramble eggs then stir in sautéed vegetables, Italian seasoning, Montreal spice mix, and half the cheese.
Assemble wraps, equally distributing remaining cheese and egg-and-veggie mixture among them. Serve with salsa.
Makes 4 servings.
Each serving contains: 254 calories; 14 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 440 mg sodium
source: "Kid-Friendly Breakfasts", alive #347, September 2011
Make the Eat Your Protein Breakfast Wraps vegan by replacing eggs with crumbled tofu and some curry powder, and replacing cheese with ground cashews.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.