www.ambiente.us FEBRUARY | FEBRERO 2010
Sarita's Sensations | Ban Boring Breakfasts
Year after year, health studies confirm that breakfast is the most important meal
of the day. Children who routinely eat breakfast think faster, clearer and solve
problems with more ease then those who go without morning nutrition. Adults
are also shown to perform better at work and have an easier time losing weight
and keeping it off when they regularly consume a healthy breakfast.
If this is the case, then why do so many people still skip breakfast? The annual
report of the International Food Information Council (IFIC) notes that, while 90%
of Americans know having breakfast is important for health and function, only
49% admit to eating breakfast every day.
While lack of time is a common excuse, another reason may be just plain
boredom. Many people are accustomed to eating the same basic things for
breakfast. This routine can grow monotonous quite quickly, thus providing a
Sarita's Sensations | Ban Boring Breakfasts
Year after year, health studies confirm that breakfast is the most important meal
of the day. Children who routinely eat breakfast think faster, clearer and solve
problems with more ease then those who go without morning nutrition. Adults
are also shown to perform better at work and have an easier time losing weight
and keeping it off when they regularly consume a healthy breakfast.
If this is the case, then why do so many people still skip breakfast? The annual
report of the International Food Information Council (IFIC) notes that, while 90%
of Americans know having breakfast is important for health and function, only
49% admit to eating breakfast every day.
While lack of time is a common excuse, another reason may be just plain
boredom. Many people are accustomed to eating the same basic things for
breakfast. This routine can grow monotonous quite quickly, thus providing a
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Southwestern Scrambled Eggs
4 Servings
Ingredients
4 corn tortillas
4 large eggs
4 large egg whites
Salt and ground pepper, to taste
1 teaspoon canola oil
2 tablespoons chopped scallions
Chopped fresh cilantro
Salsa
Preparation
1. Place a tortilla directly on a stovetop burner set at
medium-low and toast, turning frequently with tongs, until
light golden and fragrant, 30 to 60 seconds. Repeat with
remaining tortillas. Cut the toasted tortillas into 1/4-inch
strips and set aside.
2. Whisk eggs and egg whites in a medium bowl. Add the
tortilla strips, salt and pepper.
3. Heat oil in a large skillet over medium heat and sauté
scallions. Add egg mixture; scramble until eggs are set.
Serve with cilantro and salsa.
Nutrition Per serving:
157 calories; 7 g fat (2 g sat); 13 g carbohydrates; 11 g protein; 2 g fiber; 210 mg
sodium.
Recipe from Eating Well adapted for HERDEZ
4 Servings
Ingredients
4 corn tortillas
4 large eggs
4 large egg whites
Salt and ground pepper, to taste
1 teaspoon canola oil
2 tablespoons chopped scallions
Chopped fresh cilantro
Salsa
Preparation
1. Place a tortilla directly on a stovetop burner set at
medium-low and toast, turning frequently with tongs, until
light golden and fragrant, 30 to 60 seconds. Repeat with
remaining tortillas. Cut the toasted tortillas into 1/4-inch
strips and set aside.
2. Whisk eggs and egg whites in a medium bowl. Add the
tortilla strips, salt and pepper.
3. Heat oil in a large skillet over medium heat and sauté
scallions. Add egg mixture; scramble until eggs are set.
Serve with cilantro and salsa.
Nutrition Per serving:
157 calories; 7 g fat (2 g sat); 13 g carbohydrates; 11 g protein; 2 g fiber; 210 mg
sodium.
Recipe from Eating Well adapted for HERDEZ
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Egg, Mushroom, and Roasted Red-Pepper Burritos
Serves 4
Ingredients
1/4 teaspoon salt
3 large egg whites
1 large egg
1/2 teaspoon olive oil
1 1/2 cups sliced mushrooms
1/2 cup chopped bottled roasted red bell peppers
1 ounce diced sharp cheddar cheese
4 (8-inch) flour tortillas
1/2 cup bottled salsa
Preparations
1. Combine first 3 ingredients in a bowl. Add olive oil to a
large nonstick skillet over medium heat. Add mushrooms;
sauté 10 minutes. Add peppers; sauté 1 minute. Pour egg
mixture into pan; cook until bottom begins to set, stirring
to scramble. Remove from heat; stir in cheese.
2. Warm tortillas according to package directions. Spoon
one-fourth of egg mixture down center of each tortilla; roll
up. Serve with salsa.
Nutrition Per Serving: 1 Burrito and 2 tablespoons Salsa
236 Calories; 7.6g Fat; 30.7g Carbohydrate, 10.9g Protein, 2.3g Fiber.
Recipe from Cooking Light adapted for HERDEZ
Serves 4
Ingredients
1/4 teaspoon salt
3 large egg whites
1 large egg
1/2 teaspoon olive oil
1 1/2 cups sliced mushrooms
1/2 cup chopped bottled roasted red bell peppers
1 ounce diced sharp cheddar cheese
4 (8-inch) flour tortillas
1/2 cup bottled salsa
Preparations
1. Combine first 3 ingredients in a bowl. Add olive oil to a
large nonstick skillet over medium heat. Add mushrooms;
sauté 10 minutes. Add peppers; sauté 1 minute. Pour egg
mixture into pan; cook until bottom begins to set, stirring
to scramble. Remove from heat; stir in cheese.
2. Warm tortillas according to package directions. Spoon
one-fourth of egg mixture down center of each tortilla; roll
up. Serve with salsa.
Nutrition Per Serving: 1 Burrito and 2 tablespoons Salsa
236 Calories; 7.6g Fat; 30.7g Carbohydrate, 10.9g Protein, 2.3g Fiber.
Recipe from Cooking Light adapted for HERDEZ
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good reason to skip the morning meal. If you're looking for ways to change your
routine, here are some basic ideas to help you:
* Even if you stick to the same breakfast, make additions of seasonal produce,
nuts, peanuts, salsa, and herbs and spices, or small amounts of cheese to
enhance the nutrition and flavor of your next meal.
* Expand your scope in the produce section. Bananas and berries are common
selections, but how about seasonal grapefruits, clementines, watermelons, or
persimmons? Or, what about squash or yams for breakfast? Try baking acorn and
butternut squash with yams, mash it together, sprinkle with cinnamon and
nutmeg, and wrap it up in a tortilla. A delicious, winter meal packed with
beta-carotene and Vitamins A and C.
* Add some variety to your usual bowl of oatmeal by sampling millet, quinoa or
buckwheat. Or, instead of boiling grains in water, experiment with different milks
or soy beverages to give it a creamy, rich texture, and be sure to add different
fruits, nuts, peanuts or fruit jams to add flavor and boost nutrition.
* Lastly, spice up your egg dish. Add rice and beans, garlic, cumin, and spicy
salsas to eggs, omelets, and breakfast burritos to wake up your taste-buds as well
as your metabolism.
Take a look below for some ideas that will turn your regular breakfasts into
something that makes getting out of bed worthwhile.
routine, here are some basic ideas to help you:
* Even if you stick to the same breakfast, make additions of seasonal produce,
nuts, peanuts, salsa, and herbs and spices, or small amounts of cheese to
enhance the nutrition and flavor of your next meal.
* Expand your scope in the produce section. Bananas and berries are common
selections, but how about seasonal grapefruits, clementines, watermelons, or
persimmons? Or, what about squash or yams for breakfast? Try baking acorn and
butternut squash with yams, mash it together, sprinkle with cinnamon and
nutmeg, and wrap it up in a tortilla. A delicious, winter meal packed with
beta-carotene and Vitamins A and C.
* Add some variety to your usual bowl of oatmeal by sampling millet, quinoa or
buckwheat. Or, instead of boiling grains in water, experiment with different milks
or soy beverages to give it a creamy, rich texture, and be sure to add different
fruits, nuts, peanuts or fruit jams to add flavor and boost nutrition.
* Lastly, spice up your egg dish. Add rice and beans, garlic, cumin, and spicy
salsas to eggs, omelets, and breakfast burritos to wake up your taste-buds as well
as your metabolism.
Take a look below for some ideas that will turn your regular breakfasts into
something that makes getting out of bed worthwhile.
| . |
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The Latino Nutrition Coalition (LNC) is an Oldways’ educational program
inspiring Latinos to improve and maintain their health through traditional
foods and active lifestyles. The LNC creates practical, culturally-aware
materials in English and Spanish that help Latinos combine the best of their
healthy food traditions with the realities of modern American life.
----------------------------------------------------------
Somos un programa educativo de Oldways que inspira a los Latinos a mejorar
y mantener su salud a través de la promoción de la cocina tradicional y
estilos de vida activos. Creamos materiales, en Inglés y Español, prácticos y
conscientes de la cultura Latina, y que ayudan a combinar lo mejor de la
saludable cocina tradicional con la realidad de la vida Americana moderna.
CLICK HERE for more on Sarita's Sensations
Copyright 2009|LNC & Ambiente. Do not reproduce without prior authorization.
inspiring Latinos to improve and maintain their health through traditional
foods and active lifestyles. The LNC creates practical, culturally-aware
materials in English and Spanish that help Latinos combine the best of their
healthy food traditions with the realities of modern American life.
----------------------------------------------------------
Somos un programa educativo de Oldways que inspira a los Latinos a mejorar
y mantener su salud a través de la promoción de la cocina tradicional y
estilos de vida activos. Creamos materiales, en Inglés y Español, prácticos y
conscientes de la cultura Latina, y que ayudan a combinar lo mejor de la
saludable cocina tradicional con la realidad de la vida Americana moderna.
CLICK HERE for more on Sarita's Sensations
Copyright 2009|LNC & Ambiente. Do not reproduce without prior authorization.
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