How to Make a Healthy Burrito

Burritos are easy to take to work, can be as healthy as you want, and always go down well in my household. I usually serve them with all the ingredients in individual bowls, then everyone can just make them with their favourite ingredients.

To take them to work, I roll the wrap and cover it with Glad wrap. In a separate container, I take the filling. Then I can assemble the burrito at work. We have a sandwich press in my lunch room at work so I can toast the wrap as well.

This burrito uses the Super Spinach Salad, lean ham, shredded low fat cheese and corn kernels in a white wrap

How to Make a Burrito

Put a wrap on to a dinner sized plate. Assemble the filling on the wrap as shown in the photo. Don’t overfill it

Step 1: how to make a burrito

Fold the bottom half up

Step 2: how to make a burrito

Fold sides in

Step 3: how to make a burrito
Step 4: How to make a burrito

Pick it up and enjoy! Use a sandwich press if you want it toasted

Step 5: How to make a burrito

Ideas for fillings

  • lean meat or chicken
  • omelette
  • any salad ingredients – see my recipe for Super Spinach Salad for ideas https://midlifestylist.com/2020/01/10/super-spinach-salad/
  • sauces and salsas
  • shredded cheese
  • chili con carne
  • beans e.g. kidney beans, nachos-style re-fried beans
  • Asian stir-fried greens and vermicelli

Total Calories for Burrito as shown in photos: 289KCal, Carbs 30.8g, Fat 11.4g, Protein 16g

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My favourite apps for a healthy lifestyle

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I’m one of those people who needs to keep a track of everything. I like to be organised and plan things in advance. When it comes to living a healthy lifestyle, I use a few apps to help me and give me incentive. I would recommend them to anyone who wants to keep a track of their exercise, weight, and dietary intake amongst other health goals.

Fitbit

This is an obvious first choice for me because I wear my Fitbit all day and night apart from showering and charging it up. It counts my steps, number of floors I’ve climbed, how many calories I’ve used, my heartrate and how many hours I sleep per night. I also use mine to track my calorie intake and my weight and water intake. Every week it sends me a summary of everything and gives me incentive to continue with my goals. I do challenges every week with a group of other people and am in a few support groups such as Healthy Eating which is like a forum. The most helpful aspect of the app is the calories in vs. calories out section. As long as my calorie intake is less than what I burn off every day with exercise, I’m on track to maintain a healthy weight. I also like the weight tracker where I can see graphs of my weight and fat percentage over time.

fitbit weight graph

Fitbit macros graph and calories in vs calories out

Samsung Health

I have a Samsung mobile phone which came with a free health tracker called Samsung Health. It is very much like the Fitbit App where it can track steps and exercise sessions, weight and sleep, but the reason I like it is that the calorie intake section is better than the Fitbit App. While the Fitbit is more accurate in counting steps and sleep, the Samsung App. has an easier calorie counter to use. It is possible to save numerous types of food in the data bank which makes it easier to track your diet as you go along. I generally eat the same thing for breakfast and lunch so it’s very easy to save a whole meal in the favourites section, or to work out how many calories are in a meal. Calorie counting is very tedious for most people but I find this App. makes it really easy for me to keep control of my eating. Keeping to 1500 – 1800 kCalories per day has been the way I’ve lost 17kg and been able to keep it off. The breakdown of my diet into macros (percentages of carbs, protein and fat) is very useful, and it goes into further detail by telling me how my diet is in relation to vitamins and minerals.

Samsung Macros graph and Vitamins and Minerals

Smiling Mind

I have been an insomniac for as long as I can remember. Doing shift work doesn’t help because I feel permanently jet lagged. Even with pretty strong sleeping pills I still have a lot of trouble sleeping. The Smiling Mind App. has been a Godsend to me because I’m usually lulled into sleep within minutes of listening to one of the sleep meditations. There are programs for Mindfulness, Stress reduction and improving relationships amongst other things. There are other Apps designed for meditation but this is the one I return to time and time again.

Apps that I use every day for tracking, insiration and ideas

Clever Guts

If you’re a fan of Michael Mosley then this is the App. for you. My brother and I have both lost weight using his programs, my brother with Intermittent Fasting and me with The Clever Guts diet and Mediterranean Diet. There are recipes, videos and podcasts on this App.

Health Calculator

I use this App. to work out my BMI ( body mass index) and there are also calculators for body fat, ideal weight and basal metabolic rate. I find that the body fat and ideal weight calculators aren’t very accurate but the BMI is easy to calculate using your weight and height. I use a website called calculator.net to calculate my body fat percentage, as I find this much more accurate. To compare, my body fat percentage is calculated as 35.55% on the App, and 28.5% on the website. The website uses gender, age, weight, height, neck size, waist size and hip size while the App only uses waist size and weight so that is why I prefer the website. It’s a handy App to use but I’d recommend only using the BMI calculator.

Pinterest

While not strictly a health App, Pinterest is a great source of information. I can look up thousands of recipes, ideas on food prep, motivation for exercise and self care, and links to bloggers around the world who talk about a myriad of different topics from plant sources of protein to growing vegetables. I follow many different Pinterest boards focused on living a healthy lifestyle. They have opened my mind up to many different ways of thinking, especially about diet and self care. I doubt if I’ll ever buy another recipe book because I can find exactly the recipes I need on Pinterest.

Pinterest search for healthy recipes

Allrecipes Dinner Spinner

Recipes have been created by many different contributors so there is a huge range of great recipes on this App. I can collate favourites and create a collection under different headings. I can also create a shopping list for the ingredients. It’s a handy App to use on the go, for example while I’m out shopping I can quickly look up the ingredients I need to make a particular recipe.

In summary, these are my favourite Apps that I use to maintain a healthy lifestyle. I would love to hear from you if you find any of these Apps useful, or any suggestions of Apps that you use.

We use our phone continuously throughout the day so try using Apps to help you maintain a healthy lifestyle
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Easy Vegetable Soup

Vegetarian, Vegan

Ingredients

  • 1 Tablespoon soy sauce
  • 100 grams dry red lentils
  • 1 leek
  • 500 grams pumpkin
  • 2 carrots
  • 1 sweet potato
  • 1 litre vegetable stock
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon paprika

Method

Remove skin from pumpkin, carrots and potato. Chop all vegetables up

Into a large stockpot, put the soy sauce and leeks. Heat on high heat until soy is bubbling, then add the washed and strained lentils. Stir to stop it sticking on the bottom of the pot. Cook for 5 minutes

Pour in the stock and stir

Add all the vegetables and seasonings. Bring to the boil then simmer for an hour

Taste test as it cooks – you may want to add more seasonings. I usually use much more salt, pepper and paprika than this but that may not be to everyone’s taste. You could also add dried or fresh herbs to boost the flavour

Eat it just as it is, or blend it once cooled – it will look like pumpkin soup without the calories!

May be divided into 8 serves and frozen for lunches or quick meals

Recipe variations

You can add any other vegetables e.g. celery, potatoes, spinach, cauliflower, broccoli. I use up a lot of my vegetables that are getting a bit soft, just to use them up.

The vegetable stock may be substituted with chicken stock if you are not vegetarian.

Vegetable soup - vegetarian, vegan recipe

Nutrition information

Servings: 8

Calories – 93
  • Total fat 0.6g (1% daily value)
  • Saturated fat 0.1g (1%)
  • Cholesterol 0mg (0%)
  • Sodium 611mg (27%)
  • Total Carbohydrates 18.3g (7%)
  • Dietary fibre 5.3g (19%)
  • Total Sugars 3.6g
  • Protein 5g
  • Vitamin D 0mcg (0%)
  • Calcium 41mg (3%)
  • Iron 2mg (13%)
  • Potassium 484mg (10%)

The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet. 2000 calories a day is used for general nutrition advice

Healthy Vegetable Soup Recipe
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