My Favorite Recipes

My Favorite Recipes Back to Recipe Index
My Favorite Recipes

Asparagus and Refried Bean Burritos (makes two 500 calorie meals)	5/5 Taste 3/5 Health
Ingredients: Olive Oil Grated Cheddar Cheese White Mushrooms Chopped Asparagus (2" Sections) Fat-Free Refried Beans (Preferably Rosarito brand) Yellow Onion Garlic Jalapeno Peppers (Optional) Whole Wheat Tortillas	2 Tbsp 2oz (~60g) 6 Thin Sliced 12oz (~360g) 1 Can (1.5-2 cups) 1 Medium Thin Sliced 4 Cloves Thin Sliced 2 Medium Thin Sliced 2
Preparation Instructions: 1. Heat oil in sauce pan then add onions and garlic and saute on low heat. Stir occassionally. 2. Turn heat to medium and add chopped asparagus. Cover and Stir occassionally. 3. Add mushrooms and jalapenos and continue cooking. In the meantime heat the refried beans until hot. 4. Before serving heat the tortillas, then mix all the ingredients together and serve in bowls or in the tortillas.	~5 Minutes ~10 Minutes ~5 Minutes
Comments: I love this meal. I've never actually eaten it with tortillas, but I'm sure it's pretty amazing that way too. The meal has a low glycemic index (w/o tortillas) so it shouldn't give you much of a food coma.
Nutrient RDA percentages >30% (w/o tortilla): 500 Calories 26g of Protein 600mg Omega 3 100% Folate 100% Copper 80% Vitamin K 79% Phosphorus 75% Iron 74% Vitamin A 60% Selenium 52% Manganese	51% Pyrixodine (B6) 47% Riboflavin (B2) 37% Pantothenic Acid (B5) 36% Thiamine (B1) 35% Calcium 34% Zinc 32% Magnesium 31% Potassium 30% Vitamin C 30% Vitamin E 30% Niacin (B3)

Every-Morning Yogurt Kickstarter (makes one ~250 calorie serving)	5/5 Taste 4/5 Health
Ingredients: Organic Fat-Free Plain Yogurt Frozen or Fresh Blueberries Banana Walnuts	1 Cup 1/2 Cup Thawed 1 Ripe (or Overripe) 1 Crushed
Preparation Instructions: 1. Scoop one cup of Yogurt into a large cup or 1qt plastic container. 2. Put thawed or fresh blueberries on top of yogurt in same container. 3. Peel the banana and using hands, squish pieces of it into the container. Wash hands before and after. 4. Put crushed walnut bits into container. Take fork, stir like a pony, and eat!	Total time ~3 minutes.
Comments: I eat this meal every morning (as of early 2011). It's refreshing, tasty, and surprisingly low calorie considering how much food there is. I recommend using frozen blueberries unless fresh ones are available for cheap. Frozen are typically less expensive and provide the same nutrition. I put the cup and frozen blueberries into the fridge the previous evening, allowing them to thaw overnight.
Nutrient RDA percentages >30%: 250 Calories 10g of Protein 400mg Omega 3 110% Manganese 42% Pyrixodine (B6)	38% Phosphorus 34% Cyanocobalamin (B12) 32% Riboflavin (B2) 32% Calcium 26% Pantothenic Acid (B5)