Tag: physiotherapy

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Southwestern All-Veggie Wraps

cleveland veggie wrap

Expand your plant-food menu options with this tasty wrap. Collard greens replace the traditional flour-based wrap and are stuffed with fresh corn, tomatoes and peppers. Each wrap is topped with a zesty rice blend. Loaded with vitamins, minerals, phytonutrients and fiber, they’re perfect for a quick, healthy meal!

Ingredients

1 cup cooked brown rice
½ cup fresh corn kernels
¼ cup chopped fresh cilantro
2 tablespoons 0% Greek yogurt
1 tablespoon fresh lime juice
1/8 teaspoon kosher salt
4 large collard greens, Swiss chard, or cabbage leaves, stems trimmed
2 medium beefsteak tomatoes, thinly sliced
1 avocado, thinly sliced
1 red bell pepper, thinly sliced
Hot sauce to taste

Directions

  1. In a small bowl, stir together the rice, corn, cilantro, yogurt, lime juice and salt.
  2. Lay the collard green leaves flat on your work surface. Dividing evenly, layer the tomatoes, avocado and bell pepper in the center of each leaf, leaving a border all the way around.
  3. Top each leaf with the rice mixture. Add a few dashes of hot sauce.
  4. Roll up like a burrito.

Nutrition information

Makes 4 servings

Per serving:

185 calories
Total fat 8.2g
Saturated fat 1.2g
Protein 4.5g
Carbohydrate 26.4g
Dietary fiber 6.2g
Sugar 5.3g
Added sugar 0g
Cholesterol 0mg
Sodium 110mg

Recipe developed by Sara Quessenberry for Cleveland Clinic Wellness

https://health.clevelandclinic.org/recipe-southwestern-all-veggie-wrap/?utm_medium=social&utm_source=twitter&utm_campaign=cc+tweets

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Avocado, Feta and Spinach Sandwich for your lunch

A healthy, vegetarian classic with Dairygold Lighter. Full of good fats and protein, it’s proven to please even the fussiest of eaters!

Ingredients

  • Dairygold Lighter
  • Half an Avocado, mashed
  • 50g of Spinach leaves
  • 15g of feta, crumbled
  • Salt and pepper

Instructions

Thinly spread some Dairygold Lighter on the outside of the bread, and place them on a hot grill.

Grill each side until toasted about 2 minutes.

Mash avocado with a fork, add the chopped spinach leaves, sprinkle a pinch of salt and pepper and spoon it evenly in bread slices.

Crumbled the feta inside, slice and serve immediately!

https://www.yourdairygold.ie/recipe/avocado-feta-and-spinach-sandwich/

 

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Recipe: Butternut Squash Paleo Breakfast Hash

Try this flavorful butternut squash paleo breakfast hash with veggies and eggs over easy. This beautiful paleo breakfast hash offers an easy way to get a boatload of veggies into one meal. Swap out the sausage and processed meats and refined toast because these fiber-rich veggies are taking over!

Ingredients

2 cups butternut squash (about one small squash), diced
4 eggs
2 Tbsp extra virgin olive oil
1 tsp coconut oil
1/2 yellow onion, diced
2 cups spinach
1/4 cup cilantro
1/2 bell pepper, diced
1 cup roma tomatoes, diced
Dash of sea salt
1/2 tsp ground black pepper
1 tsp garlic powder

Directions

  1. Preheat the oven to 425 F.
  2. Add the butternut squash to a medium size bowl and evenly coat with extra virgin olive oil, salt, pepper, and garlic powder.
  3. Pour the squash onto a baking sheet and spread out evenly.
  4. Bake the butternut squash for 20-25 minutes.
  5. In a large sauté pan heat the coconut oil over medium heat.
  6. Add the diced onion and bell pepper to the pan and cook for about 3-5 minutes.
  7. Remove the butternut squash from the oven and add it to the pan, in addition to the spinach, tomatoes & cilantro.
  8. Sauté the vegetables for an additional 5 minutes, stirring frequently.
  9. Use a spoon to create four small holes and add one egg to each hole.
  10. Cover the pan for about five minutes or until desired doneness. Optional Toppings: salsa, avocado slices, hot sauce, beaumonde, etc.

Nutrition information

Makes 2 servings.

Each serving contains:

Calories 388
Fat 25g
Carbohydrates 30g
Fiber 5g
Sugar 9g (Added sugar 0g)
Protein 14g
Sodium 355mg

Recipe provided by registered dietitian nutritionist Brigid Titgemeier, MS, RDN, LD.

Photo © BeingBrigid Functional Nutrition