• Home
  • About
    • About
    • History
    • Featured In + Testimonials
    • Faith Statement
  • Blog
  • Speaking
  • Events
  • Affiliates
  • Contact
  • Menu

Living Wellness

Nutrition, Fitness, Faith
  • Home
  • About
    • About
    • History
    • Featured In + Testimonials
    • Faith Statement
  • Blog
  • Speaking
  • Events
  • Affiliates
  • Contact
Power Breakfast, Green egg burrito.png

Power Breakfast: Green Egg Burrito

October 15, 2017 in Nourished Recipes

Move over green eggs and ham, there's a new dish on the breakfast menu: Green Egg Burrito! Today we're excited to share with you quick and nutritious breakfast recipe that is super easy to customize and is sure to fill you up!

We've likely all heard someone say that breakfast is most important meal of day, but is it really? Does it really make a difference if we take a moment to pause and "break the fast" to eat breakfast?

The truth is yes, breakfast really is important, especially for those who want to maintain or lose weight: "The decision about if and what to eat and drink at the start of the day has been shown to have some profound effects on our health, well-being, and cognitive performance" (Spence, 2017). Ivy (2017) also provides an excellent summary of the current research on why breakfast is important. He reports that "breakfast is the most satiating [hunger satisfying] meal of the day. This satiating-effect can impact food consumption for the entire day...Therefore, eating a larger breakfast and reducing the blood cortisol level lowers appetite and reduces daily caloric intake."

The quantity and quality of our breakfast also is very important. Spence (2017) reports that "we should all be aiming to consume around 15–25% of our daily energy intake at breakfast (i.e., 300–500 calories for women and 375–625 for men." This means that a quick bite of something as you run out the door is likely not providing your body with the nutrition it needs. What this does not mean though is that a 375 calorie sugar-filled donuts is the best breakfast option even though it fits within the recommended caloric range. We need to be mindful of what nutritional content our calories include. Furthermore, we need to also be aware that our bodies are most susceptible to tasting sweet foods in the morning (Spence, 2017); therefore, we need to be extra mindful of nourishing our body with what it needs to function optimally and not just fill it with what looks good at that moment. 

In Living Wellness for Growth Groups (2017), Ashley lists eating breakfast as one of the five best ways to boost your metabolism: 

"Eat breakfast and small meals every three to four hours. You would not expect your vehicle to run without fuel, and you should not expect your body to, either. Breakfast is meant to break the fast. You will feel your best when you go to bed with an empty stomach and your body is ready to eat and be energized in the morning. You should eat something healthy within one hour of waking. If breakfast upsets your stomach, try something with less acid (an egg rather than orange juice, for example). After breakfast, you should eat small meals or snacks every three to four hours—a couple of hundred calories each depending on your caloric needs" (p. 70).

Now that we've talked about why breakfast is important, let's move on to what can you fill your plate with! The following is quick and easy recipe that is sure to give you the needed caloric and nutritional boost you need.

Green Egg Burrito WM.jpg
Download/Print Recipe

Power Breakfast: Green Egg Burrito

Time: 10 minutes
Calories: Approx. 400
Serving: One

Ingredients

  • 1/2 tbsp. butter (or other healthy fat)
  • 2 eggs (prefer organic, free range)
  • 1 tbsp. pureed greens, or fresh greens (amount to your liking)
  • 4 tbsp. feta (approx 2 oz), crumbled
  • 1/4 tsp. salt
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/8 tsp. turmeric powder
  • 1 tortilla (Our family just recently discovered Siete brand almond flour tortillas, and we love them! We've found them at our local Whole Foods and Fresh Thyme)

Instructions

  1. Melt butter over medium low heat. Crack eggs into skillet and add frozen greens.
     
  2. Add feta, salt, garlic, onion, turmeric to the eggs. Stir to mix all ingredients.
     
  3. Continue to stir until eggs are fully cooked (no liquid left in the pan) or to you desired consistency. The frequency of your stirring will impact the final texture: the more frequent stirring, the more broken up the eggs are (I prefer this texture) vs. the less frequent you stir, the larger the chunks of eggs will be in the final burrito.
     
  4. Depending on the type of tortilla you use, you may want to briefly warm the tortilla to prevent it from cracking when rolling it and eating. I like to warm my tortilla by turning the stovetop off and placing the tortilla on top of the eggs after they've finished cooking while I assemble my plate. 
     
  5. Assemble burrito on plate and enjoy!
Placing the tortilla on to of the warm eggs helps to prevent the tortilla from cracking which is especially common with gluten-free tortillas.

Placing the tortilla on to of the warm eggs helps to prevent the tortilla from cracking which is especially common with gluten-free tortillas.

Note:

  • There are many ways to customize this recipe to your specific dietary, taste, and caloric needs:
    • Can't do dairy? Sub a dairy free fat and take out the feta.
    • Want a little spice to your eggs? Try adding red chili flakes or harissa seasoning.
    • Need more than 400 calories for breakfast? Double the recipe or fill your plate with other nourishing foods to help you reach your nutrition and caloric goals.
  • I used a gluten-free almond flour tortilla which has slightly higher calories than a flour or corn tortilla. Consider your dietary and caloric needs when selecting a tortilla.
  • The toppings you can mix in are endless! Not a huge fan of green eggs? Feel free to omit these. Consider adding diced tomatoes, peppers, onion, or meat.
  • Modify the seasonings or add a sauce to make this dish Mediterranean, Mexican, or another theme.

What is your favorite breakfast food or recipe? We'd love for you to COMMENT below with your favorite recipe and SHARE this post with friends and family.

 

You are worth more than mediocre. You are worth exceptional health!

Caitlyn J. Hanson

 

© 2017 Living Wellness, LLC  Revolutionizing health, one community at a time.


Disclaimer: This article is not intended to diagnose or treat any illnesses or disease. Please always check with your doctor before beginning any new nutritional or fitness program or before making any nutritional/fitness changes.

Tags: Breakfast, Egg Burrito
Prev / Next

Living Wellness Blog

We post delicious recipes, fitness tips, and articles to nourish your mind, body, and spirit!

We invite your comments. 


Subscribe

Sign up with your email address to receive our weekly blog post.

We respect your privacy.

Thank you!

The photos and content of this blog post are copyright protected.

Please do not use any of our photos without prior written permission (submit inquiries to info@lwgg.org).

If you wish to share this recipe, please provide a link back to the recipe on the Living Wellness Blog. If you make significant changes to the recipe, please rewrite the recipe in your own unique words and provide a link back to our post here for credit. Thank you!

This post may contain affiliate links. Click here for our affiliate disclosure.

  • Nourished Body
  • Nourished Home
  • Nourished Mind
  • Nourished Recipes
  • Nourished Soul

Featured Posts

Featured
Fearfully & Wonderfully Made
Sep 30, 2018
Fearfully & Wonderfully Made
Sep 30, 2018
Sep 30, 2018
3 Warning Signs Your Life is Out of Balance
Sep 9, 2018
3 Warning Signs Your Life is Out of Balance
Sep 9, 2018
Sep 9, 2018
Living Wellness LIVE Episode 4 -- Cornbread Waffles & Smoothie Bowl Granola Recipes
Jun 10, 2018
Living Wellness LIVE Episode 4 -- Cornbread Waffles & Smoothie Bowl Granola Recipes
Jun 10, 2018
Jun 10, 2018
Momma's Roasted Chicken
May 14, 2017
Momma's Roasted Chicken
May 14, 2017
May 14, 2017
My Wake-Up Call
May 7, 2017
My Wake-Up Call
May 7, 2017
May 7, 2017
Eating Healthy on a Budget: Tools for Your Success Part 1
Apr 22, 2017
Eating Healthy on a Budget: Tools for Your Success Part 1
Apr 22, 2017
Apr 22, 2017
New Beginnings
Mar 19, 2017
New Beginnings
Mar 19, 2017
Mar 19, 2017
Rainy Day? Try these At-Home Exercise Tips!
Feb 19, 2017
Rainy Day? Try these At-Home Exercise Tips!
Feb 19, 2017
Feb 19, 2017
Why I Wrote Living Wellness for Growth Groups
Jan 29, 2017
Why I Wrote Living Wellness for Growth Groups
Jan 29, 2017
Jan 29, 2017