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

My Top Posts of 2019

My healthy lifestyle blog has been my biggest achievement this year (apart from losing 17kg!). I’ve really enjoyed writing about a topic that I’m passionate about. The hardest part is the self promotion which goes against my introverted nature but it’s vital to gain followers if I want people to read my articles.

MY TOP 9 POSTS 2019 – Read them now to gain some inspiration! Live your healthiest year in 2020.
In order, they were:
1 How to make goals that will stick, https://midlifestylist.com/2019/12/18/how-to-make-goals-that-will-stick/
2 Why waist measurement matters, https://midlifestylist.com/2019/11/07/why-waist-measurement-matters/
3 My Weight-loss Journey, https://midlifestylist.com/2019/12/02/my-weight-loss-journey/
4 Slow and Steady wins the race, https://midlifestylist.com/2019/10/29/slow-and-steady-wins-the-race/
5 13+ ways to get more colour in your diet, https://midlifestylist.com/2019/11/13/13-plus-ways-to-get-more-colour-in-your-diet/
6 Gifts that Inspire a Healthy Lifestyle, https://midlifestylist.com/2019/12/03/gifts-that-inspire-a-healthy-lifestyle/
7 How to keep on track with your health goals during the holiday season, https://midlifestylist.com/2019/11/26/how-to-keep-on-track-with-your-health-goals-during-holiday-season/
8 Just change one thing https://midlifestylist.com/2019/10/21/just-change-one-thing/ and
9 Losing weight is a marathon not a sprint. https://midlifestylist.com/2019/10/21/losing-weight-is-a-marathon-not-a-sprint/


Thanks to everyone who has read, followed, liked and shared my posts across WordPress, Facebook, Instagram, Pinterest and Twitter! I really appreciate your support and all the comments, likes and shares. It keeps me motivated to write more.

The top posts on Midlifestylist.com for 2019

Festive Chocolate Chia Pudding

This is a special occasion chia pudding that will fit in with your health goals and is easy to make. Chia is a grain that is healthy and nutritious. They are an excellent source of omega-3 fatty acids, antioxidants, fiber, iron and calcium. The recipe includes cacao powder, the unsweetened form of chocolate which is very nutritious. Without all the nasties like sugar and fat that are added to it to make milk chocolate, it has many health benefits. It can improve your memory, reduce heart disease, increase immunity and is an anti-inflammatory and antioxidant. You can find chia seeds and cacao powder in the health food section at the supermarket. I use almond milk for this recipe but you can substitute it for cows milk, soy milk or whichever milk you prefer.

vegetarian, vegan skill level: easy

Prep. time 15 mins. Resting time 4 hours Calories: 191kcal

  • INGREDIENTS [PER PERSON]
  • 2 tbsp chia seeds
  • 1/2 cup almond milk
  • 1 tbsp cacao powder
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla extract

INSTRUCTIONS

  1. Mix the chia seeds and milk together in a bowl
  2. Add the remaining ingredients and stir well
  3. Let the chia seed mixture sit for 15 minutes until it thickens. Stir again.
  4. Pour into decorative glasses, e.g. parfait glasses
  5. Refrigerate for at least 4 hours before serving
  6. Top with your favourite berries, cherries or fruit.

NUTRITION INFORMATION

  • Calories 191kcal
  • Carbohydrates 16g
  • Protein 8g
  • Fat 11g
  • Saturated fat 3g
  • Cholesterol 12mg
  • Sodium 56mg
  • Potassium 259mg
  • Fiber 8g
  • Sugar 6g
  • Vitamin A 4%
  • Calcium 28.9%
  • Iron 10.3%

IDEAS FOR TOPPINGS:

  • Cherries
  • Berries
  • Mango
  • Pineapple
  • Peaches
  • Nectarines
  • Apricots
  • Kiwifruit
  • Passionfruit
  • Purees or sauces made from fruit and/or berries
  • Nut butters
  • Dried fruit
  • Cacao nibs or a sprinkling of cacao powder
  • Spices
  • Shredded coconut
  • Candied ginger
  • Muesli or granola
  • Nuts and seeds
  • Creme Fraiche or whipped cream
  • chocolate nibs, sauce or flakes
Healthy Chocolate Chia Puddings

Images: Left – Christina Henry; Right Bottom – David Disponett, Pexels; Right Top – Pixabay, Pexels

How to Keep on Track with your Health Goals During Holiday Season

One of the hardest times to keep on track with our health goals is during the “silly season” – Christmas and New Year, up to Australia Day at the end of January and even up to Easter. In the US and Canada, Thanksgiving Day in November is the start of the silly season. Summer in the Southern Hemisphere is a time of beach, school holidays, barbecues and celebration, while winter in the Northern Hemisphere is a time for hearty meals, staying indoors in front of the fire and eggnog! It has to be the most challenging time of the year for people trying to keep to their health goals.

If you are having a celebratory meal or gathering of any kind, inevitably the menu includes food that is high in calories and alcohol, and wouldn’t be normally in your day to day diet. Some suggestions to deal with these situations are:

  • Take your own platter with healthy food to share. This is my number one way of dealing with these situations! Try using my recipes for a savoury and sweet grazing platter at https://midlifestylist.com/2019/11/26/savoury-grazing-platter/ and https://midlifestylist.com/2019/11/26/dessert-grazing-platter/
  • Eat a small portion of the food on offer
  • Drink water in between each alcoholic drink
  • Take your own beverages
  • If you don’t want to drink alcohol but feel pressured to, order a drink that looks like an alcoholic drink e.g. mocktail, lemon lime and bitters or soda water. I’m a fan of Kombucha which is really refreshing and doesn’t include many calories.
  • Drink less high calorie alcoholic drinks like a wine spritzer or vodka and soda water. There are low carbohydrate beers and diet mixers as well
  • Order a salad with the dressing on the side. Salads are often covered in dressing in restaurants and that is where all the calories are
  • Many restaurants list how many calories or kilojoules are in their food. Some of them even publish it online so you can research the venue before you go.
  • Don’t go to an event with an empty stomach
  • Don’t order a 3 course meal. Just a main meal is usually ample. My husband and I share an appetiser or dessert if we really feel like another course
  • Don’t stand near the buffet! Take a small plateful and walk away
  • Space out your meal. Give your body time to feel full. Only eat til you start to feel the signals that you’ve had enough
  • Having said that, if I know that I’m about to blow my calorie allowance for the day, I plan for it advance and eat lightly for the rest of the day. A small breakfast and a salad for lunch counterbalances a blow-out for tea.
  • Learn to be assertive and say “no thank you” when offered food. This was always a challenge to me but I’m getting better at asserting myself
  • Accept that some situations are going to be out of your control. If you’re eating to plan during the rest of the week a day of overeating is not going to affect you long term.
  • Enjoy that blow-out meal! You deserve it.
  • Don’t neglect your exercise regime during holiday periods. You will feel so much better if you exercise on days that you’re consuming a large number of calories. Even a walk in the morning before an event will help
  • Try to make celebrations around activities rather than just feasting and getting drunk. Do something active like a picnic at the beach or a bush-walk. Even active party games can take the focus off eating and drinking. Have a game of cricket after Christmas lunch!

If my readers have some other solutions, please share them in the comments. I would love to know how you deal with social events and keeping track of your health goals

Dessert Grazing Platter

Most dessert platters are heavy on high calorie food such as chocolate, cakes and sweet biscuits and candy. It can add a massive amount of calories to your intake, especially if it’s at the end of a large meal and alcohol. This is a healthier version that will appeal to most of your guests.

  • Plenty of fresh fruit like grapes, melons, strawberries and mango cheeks
  • unsalted nuts like almonds and cashews
  • dark chocolate is healthier than milk or white chocolate. I included cranberries dipped in dark chocolate by Angas Park. They contain antioxidants and have no added artificial colours or flavours, or preservatives.
  • Greek yogurt
  • dried fruit such as apricots or figs

If you plan to have just one grazing platter, you can combine the above with the savoury grazing platter – cheese, fruit and olives go very well together. At Christmas time, cut the melon with a star or Christmas tree shaped cookie cutter to add a festive touch.

http://dessert grazing platter

Savoury Grazing Platter

Everybody loves a cheese board! They can turn a buffet into something special, and look amazing. This is how to make a savoury grazing platter that is healthy and appealing to most people.

Most grazing platters are heavy on processed meat, cheese and crackers. While tasty, they are high in calories and saturated fat. Instead, try using these healthier versions:

  • low fat ham or roast beef, thinly sliced
  • chicken breast, grilled and cut into bite-sized pieces
  • carrot, capsicum, celery sticks
  • one or two cheeses – I usually use Brie for the soft cheese and a hard tasty cheese. The one shown in the photo is a vintage cheddar cheese I picked up from the Good Food and Wine show. Because it’s a tasty cheese, a small amount packs the flavour in which means you’ll eat less of it
  • cherry tomatoes
  • low carb crackers like these Tribe Organics rice crackers and baked pea crisps from Harvest Snaps
  • Dips and spreads such as hummous and salsa which are healthier than a lot of other dips such as french onion.
  • olives, sundried tomatoes or pickles

You can increase the size to cater for the number of guests you’ll have. You can also put some sweet flavours in like dried apricots, grapes and honey. Nuts such as cashews and almonds go well too. Alternatively, you can make a separate platter for dessert, like my dessert grazing platter.

Experiment with different combinations of flavours, adding in food that you enjoy.

https://midlifestylist.com/2019/11/26/dessert-grazing-platter/

13 plus ways to get more colour in your diet

Eating more vegetables every day is a sure way to improve your health by filling you up (more fibre) and providing essential vitamins to aid your body in maintaining vital functions. We should all be eating 5 – 6 serves of vegetables and 2 serves of fruit a day. A serve of vegetables is about 75g or

1/2 cup cooked green or orange vegetables, e.g. broccoli, spinach, carrots

1/2 cup cooked beans, peas or lentils

1 cup green leafy or raw salad vegetables

1/2 cup sweet corn

1/2 medium potato, sweet potato, taro or other starchy vegetable

1 medium tomato

Depending on the vegetable and the cooking method, a standard serve of vegetables is only 100 – 350kJ (24 – 84kCal). Compared to a small ham sandwich (approx. 271kCal), a meat pie (445kCal) or a Big Mac from McDonalds (520kCal), a large salad will only set you back 50 – 200 kCal depending on the ingredients.

Here are some ways to increase the amount of vegetables in your diet:

  • A large salad for lunch
  • A smoothie with vegetables e.g. spinach, kale, carrot, zucchini, beetroot
  • Load other meals such as stews, bolognese, and pasta bakes with vegetables such as broccoli, tomatoes, spinach, carrots etc. If you have fussy eaters in the family, try grating carrots, zucchini etc. so that they’re barely visible
  • A large stir-fry
  • Soup loaded with vegetables, like my recipe https://midlifestylist.com/2019/11/13/easy-vegetable-soup/
  • Sandwiches with lettuce, tomato, cucumber etc. and meat or cheese.
  • Mexican food like tacos, burritos, nachos can be loaded with legumes such as kidney beans. We have grated carrots, shredded lettuce, corn, tomatoes and guacamole on ours as well
  • Try having a meatless day at least once a week. There are so many options for vegetarian recipes online these days that it’s not difficult to think up ideas for meatless days
  • Carrot or celery sticks with hummus
  • Add spinach or grilled tomato or mushrooms to your breakfast, e.g. in an omelette
  • Potato or sweet potato wedges with tomato salsa
  • Potato salad or bake
  • Make or buy zucchini noodles to use instead of pasta.

Vegetables don’t necessarily have to be fresh. Frozen, canned and dried (legumes like beans or lentils) are all an option. In our supermarkets we can buy vegetables pre-cut and ready to cook which is an option if you are lacking in time. I prefer to steam most of my vegetables in the microwave for a couple of minutes, or stir fry them. This retains the crispness and flavour.

These are just some of the ways you can incorporate vegetables into your diet. I’d love to hear from you some other ideas because I’m always interested in healthy options!

My weekly haul from the Markets includes a variety of fruit and vegetables

Main Image from Amroon Ra, Unsplash