Whole grains also contain fiber, and fiber is an important part of a healthy nutrition plan. Fiber helps reduce the risk of coronary heart disease and blood cholesterol levels, improves proper bowel function, and keeps you satiated longer. Recommendations say that adults need to consume 20-35 grams of fiber per day. Created Whole Tortillas are a good source of fiber, with 5 grams per serving.
To help you out with increasing your consumption of whole grains and fiber, you will find a few ideas below on how you can use tortillas at anytime of the day.
Tofu Scramble Breakfast Burritos
- 1lb firm tofu
- 1/2 cup chopped green onions
- 1/2 cup sliced mushrooms (optional)
- 2 tsp liquid aminos or soy sauce
- 1 tsp parsley flakes
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp tumeric
- 1/2 tsp celery salt.
- Created Whole Tortilas
Rinse and drain tofu. In a bowl, mash tofu with a fork. Mix in other ingredients. Simmer on a non-stick sprayed skillet for about 20 mins, stirring frequently. Put avocado slices, tofu scramble in a whole wheat tortilla. Add salsa if desired. Serves 4.
For a quick lunch, warm a whole wheat tortilla on the stove. Spread with hummus and fill with your favorite veggies. Things like shredded carrots, spinach, avocado, sprouts, mushrooms, TJ's veggie meatballs are great in wraps. Great served with soup.Dinner
Tortilla Tacos with Veggie Fajitas
- 1 cup mock duck or reconstituted soy curls
- 1 TBSP soy sauce or Bragg's liquid aminos
- 1 TBSP lemon juice
- 1/2 tsp cumin
- 1/4 tsp paprika
- 1/2 tsp garlic powder
- 1 tsp brown sugar
- 1 cup sliced onions
- 1 cup green peppers, chopped
- 2 TBSP oil
Rinse mock duck and drain well. Tear into pieces. Place in bowl with soy sauce, lemon juice, seasonings, and sugar. Marinate for desired amount of time (best if 1 hour or longer). Saute onions and green peppers in oil. Add mock duck mixture and cook briefly until hot. Serve as tacos with tortillas and salad. Also, great with brown rice and refried beans.
- Cinnamon and Sugar
Place tortilla on skillet over medium heat. Spread margarine on one side (the upside), and then sprinkle tortilla with sugar and cinnamon mixture. Heat until crispy. Enjoy!