I've been sick with the flu over the past few days and haven't been out shopping. Working with what I had available, I was still able to come up with a delicious and healthy breakfast wrap in less than 10 minutes.
Breakfast is the most important meal of the day. This isn't just a parroted saying repeated by nutritionists for decades, there's actually a lot of scientific evidence pointing to potentially serious consequences for those who skip this important meal.
Cahill et al. (2013) documented a 27% increase in coronary heart disease amongst those North American men who regularly failed to eat a meal at the start of the day.
I'm sick enough dealing with the tail-end of my flu. I don't need to add coronary heart disease to my list of problems!
I need something quick and easy that that can use up some of the leftovers in my fridge. Soup is a good choice for using up leftovers, but it's a bit time-consuming and not a great breakfast choice. Wraps, on the other hand, are quick, easy, and fillable with whatever you want!
The Anatomy Of A Good Breakfast
In most breakfasts I try to cover two basic requirements:
- Include all four food groups (Fruit/veg, proteins, grains, dairy)
- Include a good amount of protein (Keeps you full)
Ingredients
You can really make breakfast wraps out of whatever you want. I used what leftovers I had on-hand, then added some breakfast ingredients and spices.
Eggs are a great starting point for any breakfast - They're a great way to add some easy protein to a meal.
I use a cast-iron pan for most of my frying, as it does a great job and is really easy to clean and maintain once you get used to using one.
I use a whole-wheat tortilla as my wrap. These give you some added fiber, making them significantly healthier than the white flour option.
Next I dice a leftover chicken breast and fry it up in the cast-iron pan until it's browned and a bit crispy.
I find four brussels sprouts in my vegetable drawer. These aren't enough for a meal and they'll likely end up in the compost bin. I dice them and fry them up as well.
While I'm waiting, I add some locally produced smoked gouda cheese to my wrap. This stuff's delicious.
I finish by adding some hot chili peppers and black pepper for a bit of flavor, and add a side of sliced apples.
Time to eat!
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Thanks for reading,
-Matt