Live Whole Health #219: Breakfast burrito, fuel your day for success

Food is fuel for your body and eating a nutritious breakfast sets the stage for a healthy and productive day. Breakfast provides essential nutrients to kickstart your metabolism and keep you feeling satisfied until your next meal. Having something to eat in the morning will help you accomplish tasks more efficiently, help you think and cope with unexpected stressors, and stabilize your mood.

Balance

To make sure you’re getting a balanced breakfast, try incorporating 2-3 foods from different food groups. For example, pair a bowl of Greek yogurt with fresh fruit and a sprinkle of granola, or top whole grain toast with avocado and a poached egg. With a little creativity and planning, you can enjoy a delicious and nutritious breakfast that sets you up for success all day long.

Breakfast Burrito

You came here for the burrito, so check out this 5-minute cooking demonstration by VHA’s very own Healthy Teaching Kitchen preparing a simple and adaptable Breakfast Burrito recipe. It is a great way to get a balance of nutrients at breakfast and is easy to eat on the go if you have a busy morning.

This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide a nutritious and delicious recipe.

Hungry for More?

Hungry for more information, tips and ideas for how to have a healthy relationship with Food and Drink and fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or this Veteran’s experience with healthy cooking classes at her local VA. For more recipes, please visit VA’s Nutrition and Food Services.

Breakfast Burrito Recipe

Prep: 10 minutes | Cook: 10 minutes | Total: 20 minutes

Yield: 4 servings | Serving Size: 1 burrito

Ingredients

1 teaspoon olive oil

1/2 medium onion, diced (about ½ cup)

1/2 medium bell pepper, diced (about ½ cup)

1/2 cup finely chopped broccoli

Pinch ground black pepper

4 large eggs (can substitute half of a 16-ounce block of soft or firm tofu, crumbled into chunks and pat dry with paper towels)

3/4 cup shredded cheddar cheese

4 tablespoons (¼ cup) salsa, divided

4 (10-inch) whole-wheat tortillas, warmed in the microwave for 15-30 seconds

Directions

1. Heat a large nonstick skillet over medium heat.

2. Add the oil and heat until shimmering.

3. Add the onion, bell pepper, broccoli, and black pepper. Cook, stirring often, until tender, about 5-7 minutes.

4. In a medium bowl, whisk the eggs together.

5. Move the vegetables to the sides of the pan and pour the eggs into the middle. Scrape the bottom of the pan with a rubber spatula as the eggs cook, keeping the eggs in the middle and the vegetables on the sides.

6. Once the eggs are cooked, mix in the vegetables and stir in the cheese. Remove the pan from the heat.

7. Top each warmed tortilla with a quarter of the egg mixture and 1 tablespoon of the salsa. Wrap into a burrito and set aside. Repeat with the remaining tortillas, egg mixture, and salsa.

8. Serve warm.

Recipe Notes

These burritos freeze well. To freeze, let cool and wrap each burrito in plastic wrap, then place in a zip-top plastic bag. Freeze for up to three months. To thaw, unwrap a burrito and place it on a microwave-safe plate. Cover with a paper towel and microwave until the burrito is hot in the center, about two minutes.

Nutrition Facts Per Serving: Calories: 270 | Total Fat: 10 g | Saturated Fat: 2 g Sodium: 450 mg | Total Carbohydrate: 34 g | Dietary Fiber: 2 g | Protein: 11 g