Imagine eating a Chipotle burrito for breakfast. Ok, that might be pushing it a bit. As I've mentioned in the recent past, breakfast is important (you knew this) but it may also be important to make sure you aren't just "Breaking your fast" but instead that you are eating a substantial amount of calories while doing so. Research is showing that not only is breakfast important but that it might be best to make it the largest meal of the day ( that is, instead of lunch or dinner, which is when most people have as their largest meals). There was a recent study that showed women with metabolic syndrome lost more weight over a three month period when they consumed 50% of their calories at breakfast, vs. those who consumed 50% at lunch (all calorie consumption was the same for both groups; 1400/day). Remember a few weeks ago when I posted about the importance of including at least 30 grams of protein at breakfast? Many of you were floored with this high amount of protein because it's not possible to reach that amount without eating a large amount of calories. But the reason why it seems like a lot is because most Americans are used to eating very small breakfasts, with very little protein, and then consuming the majority of their calories in the late afternoon and evening hours (I won't lie, I'm still working on reversing this habit myself).
It's time for all of us to reverse that trend. Let's start with a breakfast burrito.
Italian-Indian Fusion Breakfast Burrito
Ingredients1/2 Tbsp olive oil
1/4 cup chopped fennel
1/2 cup chopped red bell pepper
2 Roma tomatoes, seeded and diced
1/2 cup chopped broccoli **
1/8 tsp. salt
2 eggs and 1 egg white, beaten
1/2 tsp. turmeric
1 Tbsp. chopped fresh basil leaves
1 Tbsp. fresh chives
1/2 cup shredded low-fat mozzarella cheese
2 medium whole wheat tortillas (9-inches) **
** NOTE: If you are following a low FODMAPs diet, the broccoli and the whole wheat tortillas might be an issue. For most people the amount of broccoli in this dish shouldn't cause problems (typically 1/2-cup or less is tolerated well). As for the tortilla, you can use a gluten-free variety instead.
1. In a medium saute pan over medium heat, heat the oil. Add the fennel and saute until tender, about 5 minutes. Add the peppers, tomatoes, and broccoli and salt. Saute until tender, about 5 minutes more.
2. Transfer the veggies to a bowl, and set aside. Scramble the eggs until just cooked, adding the turmeric about halfway into the cooking process (and incorporating well). Equally divide all the ingredients, including the eggs, veggies, basil, chives and cheese, among two tortillas.
3. Fold and enjoy!
Just a side note, the original recipe called for onions, but I used fennel. I don't eat onions so fennel seemed like a good (but slightly odd) substitute. In my opinion, it worked. If you haven't tried fennel, you must. It might sound like strange ingredient for a breakfast burrito (because, it is) but sometimes it pays to take food risks!
Estimated Nutrition Facts for 1 burrito
The turmeric did a nice job of turning the eggs orange. Pretty, no?