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Spring Into Wellness: Black Bean and Brown Rice Burrito

May 11, 2012

Happy Friday! Welcome back to our Spring Into Wellness initiative. Today registered dietitian Nicole Silva is sharing advice on whole grains and why they are important for a healthy diet.

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I’m not a big fan of dabbling in diet trends. Low-fat, low-carb, sugar-free – the list goes on and on. If being a dietitian has taught me one thing, it is that fad diets do not work. However, I am a big, if not HUGE fan of one of the latest trends in eating: choosing clean and whole foods. In a nutshell, it means to incorporate foods with minimal amounts of processing into your diet. Think fruits, vegetables, whole grains, fish and lean protein.

Whole grains are really up and coming these days. They are any grain that contains the entire grain seed. Any processing of the grain excludes it from being considered and labeled as whole grain. Such whole grains include amaranth, barley, buckwheat, corn, millet, oats, quinoa, rice (brown, colored and wild), rye, sorghum, teff, triticale and wheat.

Why should you eat whole grains? The short answer is, why not!  Whole grain intake of just three servings a day is associated with a reduction in several chronic diseases. Generally, whole grains are high in protein, fiber, iron, magnesium and B vitamins, all of which play major roles in overall health and body function. A serving of whole grains may be any of following:

  • 1/2 cup cooked brown, wild or colored rice
  • 1/2 cup cooked hot cereal
  • 1/2 cup cooked 100% whole grain pasta
  • 1 slice 100% whole grain bread

Try replacing ingredients in your cabinet with whole grain options. You will find you not only feel more satisfied but also stay fuller, longer!

Black Bean and Brown Rice Burrito

Ingredients (serves 4):

  • 4 Flatout Multi-Grain with Flax Wraps
  • 2 cups brown rice, cooked
  • 1 can reduced sodium black beans, drained
  • 2 avocados, halved and sliced
  • 1 cup low fat shredded cheese (Mexican or Monterey Jack)
  • 2 cup fresh tomato salsa
  • 1 cup nonfat sour cream

Directions:

Lay out one Multi-Grain with Flax wrap on a tray or plate. Spread 1/2 cup of brown rice over the wrap. Add 1/3 cup of beans and 1/2 of an avocado. Sprinkle evenly with cheese. Fold the bottom of the wrap up over the filling, then fold the sides in and roll up from the bottom. Repeat with remaining ingredients. Serve with salsa and sour cream (or Greek yogurt) for dipping!

Serving Size: 1 burrito

This recipe is as delicious as it is healthy and satiating. Bon appetit!

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We’d love to hear your fresh perspective!

  • What are your favorite burrito toppings?
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