With over 400 types of beans, let’s narrow down the nutritional comparison of two of the most popular and common beans in American cuisine, black beans vs pinto beans- so you can make the best nutritional choice for your health.

In a previous post, I wrote about the differences between black beans vs pinto beans. This post will expand in more detail on the nutritional differences and health benefits between black beans and pinto beans to help you decide which type of bean is the healthiest choice for you!

Key Differences Black Beans vs Pinto Beans Nutrition

The biggest difference nutritionally between black beans and pinto beans is the slight variances they contain in vitamins and minerals. Per a one-cup serving size, black beans have slightly fewer calories, and slightly more magnesium thiamine, and zinc. While pinto beans have slightly more folate, vitamin B6 and selenium. They contain roughly the same amount of protein, fiber, and carbs.

A nutritional comparison chart covering several vitamins and minerals can be found further down in this post.

Black Beans

Black beans are legumes and also known as the black turtle bean. They originated in Central America and South America, popular in Latin American cuisine and Cajun cuisine. Black beans are commonly used in stews, soups, dips, and salads and served along with rice. 

Pinto Beans

Pinto beans are part of the legume family and the most popular bean consumed in the United States. They blend easily into recipes and foods with their earthy flavor and creamy texture.

Pinto beans are commonly used in black bean soup, bean dips, vegan burger alternatives, and refried beans, a staple ingredient in traditional Mexican cuisine.

Black Beans vs Pinto Beans Nutritional Value

Nutritional value for one cup cooked black beans (172 grams) and one cup cooked pinto beans (171 g).

*Note these values could vary slightly by the brand of beans and the cooking process used.

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins, Minerals and Nutritional Benefits

Black beans and pinto beans contain various nutrients, including; antioxidants, B vitamins, folate, iron, magnesium, manganese, phosphorus, and thiamine (vitamin B1). A few of the many nutritional benefits of pinto beans and black beans are noted below.

Antioxidants: Both black beans and pinto beans are full of antioxidants. Antioxidants help protect against free radicals and fight disease. Antioxidants help support eye health and may help decrease vision loss and lower the risk for macular degeneration. One study shows that darker beans, such as black beans, contain more antioxidants than other colors of beans.

Vitamin B6: Pinto beans have significantly more vitamin B6 with 23% of the RDI (recommended daily intake) than black beans have at 7% RDI. Vitamin B6 is essential in supporting the metabolism of protein, fat, and carbohydrates in the body. It supports a healthy immune system and creates red blood cells and neurotransmitters.

Fiber: Black beans and pinto beans are high in fiber content, which may help manage cholesterol and blood sugar levels. Dietary fiber may also help support gut health and heart health.

Folate (Vitamin B9): Both Black beans and pinto beans are an excellent source of folate. Black beans contain 64% RDI, and pinto beans at a whopping 74%! Whether you choose black beans or pinto beans, you are undoubtedly on your way to meeting your daily intake of folate.

Glycemic Index: Black beans and pinto beans both rank low on the glycemic index scale. Low GI foods help stabilize blood sugar levels. Black beans and pinto beans are both considered low GI foods. Black beans have a GI of about 20, while pinto beans are about 45.

Magnesium: Black beans contain 29% of the RDI of magnesium, while pinto beans contain 20%. Magnesium is an essential mineral needed for muscle and nerve function. Magnesium also helps maintain heart rhythm, strong bones, and energy. Magnesium can also support the body in relaxing and promote a better quality of sleep.

Protein: Black beans and pinto beans are both a great source of protein. Pinto beans have just barely more protein than black beans, with pinto beans containing 15.4 grams of protein and black beans containing 15.2 grams of protein per cup.

However, beans are not a complete protein source, which is particularly important if you are on a vegan diet or want to have beans as a primary source of protein in a meal. Beans are commonly paired with rice because together, they form a complete source of protein. Brown and white rice are low in lysine but high in methionine. Beans are high in lysine but low in methionine. By combining beans and rice, you can get enough lysine and methionine along with the seven other essential amino acids, making a complete protein.

Health Benefits of Black Beans and Pinto Beans

Black beans and pinto beans both hold many health benefits, all the more reason to eat these beans up!

Bone Health: Pinto beans and black beans are great sources of iron, phosphorus, calcium, magnesium, manganese, copper, and zinc, all of which support the building and maintaining of bone structure.

Blood Pressure: The antioxidants, folate, and magnesium found in black beans and pinto beans can help lower blood pressure and support heart health.

Gut Health: As a rich source of dietary fiber, black beans and pinto beans can help support a healthy gut by promoting regularity and preventing constipation. They may also help feed beneficial bacteria in the colon.

Heart Health: Black beans and pinto beans are excellent for heart health. They can help support lowering blood pressure and help reduce the total amount of cholesterol and levels of “bad” cholesterol in your blood, decreasing risk factors for heart disease.

Healthy Weight: Black beans and pinto beans are both high in dietary fiber. Dietary fiber has been shown to help support weight loss or maintaining a healthy weight by allowing you to feel fuller longer and curbing cravings.

Key Takeaways

Whether you choose black beans or pinto beans for your next meal or another popular bean such as great northern beans or white beans- you are sure to benefit from all the great nutritional and health benefits beans have to offer.

More Beans, Please!

Red Beans vs Kidney Beans

Edamame vs Lima Beans

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Split peas are a healthy and nutritious food. As a low-fat food, they are a good source of soluble and insoluble fiber and an excellent source of protein. They are an easy food to add to your diet and boast plenty of healthy nutrients. Let’s dive further into the health benefits of split peas that will have you screaming, more peas, please!

What Are Split Peas?

Split peas result from green peas or yellow peas being dried and their skins removed, which naturally then result in split peas. Green split peas tend to be favored in the United States and Great Britain. While yellow split peas tend to be more favored in northern Europe and Scandinavia.

Both varieties of split peas, yellow and green, taste much like their whole pea counterparts and carry similar nutritional properties. A cooking bonus is that split peas do not require presoaking before cooking and cook rather quickly, which can be great for quick prep.

Split peas are sometimes thought of as a starchy vegetable, like squash and potatoes, because they are high in complex carbohydrates, but they are actually part of the legume family. Other members of the legume family you may be familiar with include lentils and beans. Like many other legumes, split peas offer significant levels of protein, making them a great source of protein for people on a primarily plant-based diet.

11 Health Benefits of Split Peas

1. Improves Heart Health

According to a review published in Advances in Nutrition, consuming beans, lentils, peas, and other legumes reduces the risk factors for cardiovascular disease, coronary heart disease, and high blood pressure.

Split peas are high in fiber and soluble fiber, which may help lower blood cholesterol levels, both the total and bad LDL cholesterol, which can help reduce your risk of heart disease.

While the potassium in split peas helps lower blood pressure, which can also contribute to heart disease.

Split peas also help reduce plaque in blood vessels, helping to reduce the risk for heart disease.

Split peas also contain important minerals and nutrients, such as magnesium, potassium, calcium, flavonols, carotenoids, vitamin C, and antioxidants, all of which may support heart health.

2. Helps Lower Cholesterol Levels

Split Peas are packed full of fiber; in fact, 1 cup of cooked split peas contains about 16 grams of fiber, which is more than half of the recommended daily intake of 25-30 grams of fiber. That fiber includes soluble fiber, which carries cholesterol out by forming a gel-like substance in the digestive tract that binds bile and carries it out of the body, ultimately support the reduction of cholesterol absorption into your bloodstream.

3. Helps Lower High Blood Pressure

Split peas are also a source of potassium, which have been shown to help lower blood pressure or hypertension by dissolving into body fluids that help regulate blood pressure. Potassium is an essential mineral that also helps support the metabolism and nervous system.

4. Supports Weight Loss & Healthy Weight Management

Split peas are rich in fiber and a great source of plant protein, which can help make you feel fuller for a longer period of time. Split peas take longer to digest, which also helps you feel fuller for longer after a meal, which can benefit weight loss or weight control.

5. Helps Regulate Blood Sugar Levels

As mentioned, peas are such an excellent source of fiber, that high fiber content supports the body in regulating blood sugar levels. Split peas are a low glycemic index food and the soluble fiber helps slow down the absorption of sugar and a slow and steady release of glucose.

Split peas are packed full of soluble fiber and are a good source of protein.  Split peas also support the lowering of blood sugar levels and promote healthy bacteria in the gut. 

6. Promotes a Healthy Gut & Digestive System Regulation

The fiber in split peas helps feed the good bacteria in the intestines, which helps promote healthy bacteria in the gut and helps keep unhealthy bacteria in check; and promoting overall digestive health.

A healthy gut may also reduce one’s risk for developing gastrointestinal conditions such as irritable bowel syndrome and inflammatory bowel disease.

7. Reduces Risk of Cancer

Split peas contain isoflavones; one isoflavone in particular called Daidzein has been shown to help decrease the risk of certain types of cancer, particularly breast cancer and prostate cancer. Isoflavones are classified as phytoestrogens because they are plant-derived and have estrogen-like effects. They may also help support the estrogen hormone and may help reduce hot flashes or other symptoms of menopause.

8. Provides High Levels of Antioxidants

Split peas are rich in polyphenol antioxidants, which are likely responsible for many of the health benefits of split peas. Studies show that polyphenols help prevent and reverse damage to cells caused by aging, environment, and lifestyle. Keeping these cells healthy leads to a decreased risk of many chronic diseases. 

Polyphenols help protect the body by improving heart health, lowering diabetes risk, promoting anticancer properties, and supporting the immune system. Research shows that polyphenols can activate your immune system to fight off infection and disease. Polyphenols also promote good bacteria growth in your gut and limit harmful bacteria.

9. Promotes Muscle Strength and Healthy Bones

Several trace minerals that split peas contain all have beneficial effects on various parts of the body. 

The Manganese found in split peas is good for bones, cartilage formation, and strength.

Split peas also contain copper. Copper has been found to be critical in the prevention of osteoarthritis and osteoporosis.

10. Helps Reduce Sulfite Sensitivity

For people who are sensitive to sulfates, split peas contain a trace mineral called molybdenum, which can be beneficial in helping to detox sulfites. People sensitive to sulfites may experience symptoms such as a headache or nauseousness from consuming foods with sulfites. Sulfites can be found in various foods such as baked goods, wines, jams, syrups, chips, and more.

11. Helps to Regulate Sleep and Improve Mood

Split peas are a great source of the amino acid tryptophan. Tryptophan helps the body produce serotonin, which can help regulate sleep and improve one’s mood.

Nutritional Profile for Split Peas

Overall, split peas are a great source of nutrition. One cup of cooked split peas contains 16 grams of protein and 16 grams of dietary fiber. They are also a great source of potassium, containing 20% of the daily value in just one cup of cooked split peas.

Nutritional Value for One Cup (196 g) of Cooked Split Peas

Split peas are a nutritious food that can make a great addition to a healthy diet. You can use them in a healthy split pea soup or make a simple side dish by adding some olive oil and spices to some pre-soaked split peas and sauteing them in a skillet on medium heat for 5-10 minutes. Another simple option is to boil them with water or bone broth for about 20 minutes until tender but not mushy.

Regardless of how you cook them, split peas can make a great nutritious addition to most meals!

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According to the World Health Organization, hypertension also known as high blood pressure is the chronic health condition people are dealing with most worldwide. If you are or your loved one is one of the 1 billion people affected by hypertension you may be looking for a realistic diet that has been proven effective over time to help lower blood pressure. The Dietary Approaches to Stop Hypertension more commonly known as the DASH diet was designed specifically for those looking to lower blood pressure without medication.

This post will cover what the DASH diet is, why it was developed and found to be beneficial for lowering hypertension, what foods to eat and what foods to avoid on the DASH diet.

What is the DASH Diet?

The DASH diet was developed by the National Institute of Health’s National Heart, Lung, and Blood Institute (NHLBI) developed DASH to prevent and treat high blood pressure. Studies have shown that the DASH diet lowers blood pressure and LDL cholesterol over time, reducing health risks. Some have experienced a lowering of their blood pressure by a few points after two weeks of consistency on the DASH diet.

The overall approach of the DASH diet is eating a balanced diet by consuming less salt and more real foods. The DASH diet is a consistently top-rated diet by experts, US News has rated it the #1 Best Heart-Healthy Diet (tied with the Mediterranean diet). The DASH diet is not a fad diet, but rather a healthy eating plan that leads to a long term healthy and sustainable lifestyle change.

The standard DASH diet recommends you consume no more than 2,300 milligrams (mg) of sodium a day. There is also a lower sodium option in which you consume no more than 1,500 mg of sodium per day. It’s best to consult your doctor on how much sodium is appropriate for your body.

Foods to Eat (Based on a 2,000 calorie/day diet)

• Vegetables (4-5 servings/day)
• Fruits (4-5 servings/day)
• Dairy Foods– Low-fat or fat-free; make sure to check sodium levels (2-3 servings/day)
• Whole grains– such as foods labeled 100% whole grains or whole wheat, brown rice, oats (6-8 servings/day)
• Fats– focus on monosaturated fats, saturated fat should be minimal, extra virgin olive oil and avocados are great choices (2-3 servings/day)

Foods to Eat in Moderation

• Lean Meat, poultry, fish- (1, 6oz portion or less/day)
• Nuts, seeds, legumes (4-5 servings/week)
• Sweets- limit processed sugar treats to less than 5 servings/week. One serving is 1 tbsp of sugar or a 1/2 cup sorbet. Aim for low-fat or non-fat treats and try opting for fresh fruit or low-fat/fat-free frozen yogurts instead.

Foods to Avoid

• Refined grains- think white flour and processed foods
• Trans Fat avoid
• Sugar- less sugar, especially processed is always better. Look for natural sugars when choosing sweet treats like maple syrup.

Herbs and sodium-free spices are a great replacement for salt in foods and a great way to add yummy flavoring to each and every meal!

You May Also Like:

• 10 Foods to Lower Blood Pressure
• 15 Foods to Lower High Cholesterol
• 3 Healing Spices for Diabetes

The post DASH Diet: Not Just Another Fad Diet to Lower Hypertension appeared first on Healthagy.

The Mediterranean diet continues to rank as the best diet for several years now by multiple doctors and health experts. One of the many benefits of the Mediterranean diet is the lowering of risk for heart attack and stroke. In this post, we’ll dive into what the Mediterranean diet is, the science that backs up this diet for heart health and stroke prevention, and how to begin a Mediterranean-style of eating

What is the Mediterranean Diet?

The Mediterranean diet is not necessarily a “diet” per se, but a style or way of eating foods that were traditionally eaten along the southern (Mediterranean) stretches of countries such as Spain, Italy, and Greece. The focus of the Mediterranean diet is on eating fruits, vegetables, whole grains, legumes, lean proteins such as fish, and low saturated fats. Drinking red wine in moderation is an added bonus for those who enjoy a glass of vino.

Does the Mediterranean Diet Help Lower Risk of Heart Attack and Stroke?

Yes, the Mediterranean diet is supported in many studies as well by the American Heart Association as meeting the guidelines for a heart-healthy diet. The Mediterranean Diet is also touted as helping to reduce one’s risk for a stroke by reducing risk factors for other chronic health conditions such as obesity, diabetes, high blood pressure, and high cholesterol. U.S. News ranked the Mediterranean diet as the number one best diet for diabetes, the best heart-healthy diet, and the best plant-based diet as well as the easiest diet to follow- which is great news!

Foods to Eat on the Mediterranean Diet

The goal in developing healthier eating habits is always to actually eat healthier food and the great news is that along with being one of the best diets for great health, it’s also one of the easiest to follow. The Mediterranean Diet is more about adopting a style of eating plant-based foods, whole grains, and lean proteins as well as low saturated fats. Eating foods using simple, cooking methods, rather than frying in vegetable oil. Think real food+ simplicity= greater health.

Foods to Eat More of

• Fish, seafood, tuna
• Healthy Fats- avocados, extra virgin olive oil, avocado oil
• Fruits
• Vegetables
• Nuts & Seeds
• Legumes, lentils, beans, peas
• Herbs & Spices– such as garlic, basil, rosemary, mint, oregano

Foods to Eat in Moderation

• Red wine
• Dairy such as yogurt, cheese, and eggs
• Poultry- chicken, duck, turkey

Foods to Eat Rarely

• Red Meats

Foods to Avoid

• Processed foods, including processed meats- often foods made in factories
• Refined grains- white flour foods
• Refined oils- soybean, canola
• Fast food
• Processed sweets, foods with added sugars, including diet sodas
• Butter and vegetable oils

You may be interested in: The 5 Best Healthy Recipe Apps, 15 Foods to Lower High Cholesterol, 10 Foods to Lower Blood Pressure

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Wouldn’t it be nice if you could let go of worrying about your cholesterol?  Life is precious, with a bit of meal planning using foods to lower high cholesterol you can begin to think less about your cholesterol and more about enjoying life.  In this post, we’ll look at 15 foods that are shown to help lower cholesterol.  Eat more of these and watch your LDL (bad) cholesterol start to drop.  

Fiber-rich foods- such as Barley, Bran and Oats

When it comes to lowering cholesterol, you want to trade in refined processed grains with whole grains that are kept intact and full of soluble fiber.  Soluble fiber can support the reduction of cholesterol absorption into your bloodstream.  Oats and bran, in particular, have been shown to reduce LDL, the bad cholesterol.

Try a bowl of steel-cut oatmeal for breakfast, add fresh fiber-rich fruit to sweeten such as berries.  

Apples, Berries, Grapes, Bananas

Berries are rich in a variety of vitamins, minerals, and antioxidants, promoting overall good health.  They are packed full of fiber and also known for helping to satisfy sweet tooths.  Pectin is one type of soluble fiber and can help reduce cholesterol by as much as 10%

Beans- such as Black, Pinto Kidney, and Navy

Beans are packed full of soluble fiber and protein.  Beans also support the lowering of blood sugar levels and promote healthy bacteria in the gut.  They also help you feel fuller for longer after a meal because they take longer to digest, which can be an added benefit for weight loss.  It’s better to opt for frozen or fresh beans when available rather than canned beans which can be high in sodium.  

Fatty Fish

Fatty fish rich in omega-3 fatty acids help lower triglycerides.  Fatty fish include including salmon, trout, sardines, tuna, and mackerel among a few others. Fatty fish is packed full of omega 3 fats, which help lower LDL levels.  When possible opt for wild-caught over farm-raised.

Avocados

Avocados are just packed full of nutrients.  New research also suggests that an avocado a day can help lower cholesterols levels in overweight adults.  Avocados are a great source of heart-healthy fats, high in antioxidants, and full of potassium and other vitamins.  Avocados also help you feel fuller longer, which can help support weight loss.   

Nuts- such as Walnuts and Almonds

Studies have shown nuts to be good for the heart. They are a good source of unsaturated fat, contain a good amount of fiber and other nutrients, all helping to lower LDL levels.

Try a few of these to make a great meal- like a bowl of steel-cut oatmeal with cinnamon, berries, bananas with a few almonds. Starting your day out with a breakfast designed to help lower your cholesterol will set a great tone for your entire day. The more you integrate fiber-rich whole foods and healthy fats into your diet, the faster you will begin to see your cholesterol levels drop, and the better you will feel about your body and health.

*Remember always to consult with your doctor on what foods are best for you.

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Breakfast is my favorite meal of the day. It’s also the first opportunity to set the tone for eating well for the rest of the day! When I eat a nutrient-rich breakfast, my mind and body are so much more alert; I feel so much better about myself.  The healthier I eat, the more I naturally crave and choose healthier foods.  So, why not start each day with a low-cholesterol breakfast burrito packed full of nutrition?

In this post, I’ve put together 2 delicious low-cholesterol breakfast burrito recipes that you will love! Have them for breakfast, or any time of the day they’re calling your name! 

Let’s first talk about ingredients. The best way to lower your cholesterol is through nutrient-dense foods that are not only good for lowering your cholesterol but are all around packed full of nutrition for better health. A great place to start is with one of the delicious and nutritious low-cholesterol breakfast burritos that I’ve whipped up for you!  

Studies have shown that a diet high in fruits, vegetables, whole grains, legumes, beans, nuts, and seeds is shown to reduce high levels of cholesterol along with lowering risk levels for things like heart disease, stroke, and type 2 diabetes. 

One of the core beliefs that I teach is that food is our fuel and medicine. The best way to prevent and heal dis-ease in the body is through eating foods created by nature and foods that are as minimally processed as possible.  So the question then becomes, how can we incorporate more of these healthy foods into our diet in a fun, delicious way?  

Let’s first look at 5 top foods that have been shown to help reduce cholesterol levels according to research from Harvard Health and Mayo Clinic.  

Beans

Beans are packed full of soluble fiber and protein. They also help you feel fuller for longer after a meal because they take longer to digest.  Opt for frozen or fresh beans when available rather than canned beans which can be high in sodium.  

Fatty Fish

If you are traditionally a meat-eater and have found yourself with high cholesterol, fatty fish are a great substitute.  Fatty fish include including salmon, trout, sardines, tuna, and mackerel among a few others. Fatty fish is packed full of omega 3 fats, which help lower LDL levels, while you are also removing meat, which has LDL-boosting saturated fats. They are also a great source of protein and vitamin D, which can support boosting your immunity as well as ward off depression and increase bone density. When possible opt for wild-caught over farm-raised.

Avocados

Avocados are quite possibly my favorite fruits of all time.  They are just packed full of nutrients.  New research also suggests that an avocado a day can help lower cholesterols levels in overweight adults.  Avocados are a great source of heart-healthy fats, high in antioxidants, and full of potassium and other vitamins.  While also supporting eye health.  They also help you feel fuller longer and taste delicious!   

Vegetables

What’s not great to say about veggies, veggies are packed full of nutrients that help clear out toxins in the body.  Anytime you can get more veggies into your diet it’s always a good idea.  Veggies in general support a healthy diet and support lowering LDL levels.  

Whole Grains

Studies suggest when it comes to carbohydrates, the key to lowering cholesterol is to avoid processed grains and embrace whole grains, in particular oats which show the greatest amount of lowering of HDL for grains.  You can also look for foods that use ingredients such as lentils, chickpeas, or rice as alternatives to refined wheat.  Always read the ingredients on the label and opt for the simplest and healthiest ingredients you can find.  

Eggs

Let’s talk about eggs because what’s a breakfast burrito without eggs?  When it comes to eggs, quality is important for lowering your cholesterol levels.  Pasture-raised, farm-fresh, or omega 3 enriched eggs are coming from chickens that are eating a healthier, more natural diet themselves and exposed to real sunlight.  That is then passed onto you in the quality of the egg.  Conventional eggs come from chickens that feed on supplemented grain and kept in cages inside with artificial light.  If you compare the two types of eggs side-by-side, you’ll notice conventional eggs are much paler yellow in comparison to a pasture-raised egg. Pasture-raised eggs, as well as Omega-3 enriched eggs, are more golden orange like the bright sun because they are more nutrient-dense and packed more full of those omega-3s which help lower cholesterol levels. *Always consult with your doctor on how many eggs are appropriate for your diet.

A study on pasteurized eggs 

I created 2 low-cholesterol breakfast burrito recipes for you based on this information that is sure to fuel your body and leave you feeling satisfied.

Burrito 1: Egg and Bean Breakfast Burrito 

(This recipe can be frozen and reheated later)

Makes 1 serving: 

• 1 8-inch tortilla, whole grain or a grain-free alternative such as oatmeal tortillas
• 1 scrambled egg, pasture-raised or omega-3 enriched
• ¼ cup refried beans 
• 2-3 Tablespoons of high quality, low-fat shredded cheese 
• Dash of oil for the skillet, ghee, coconut oil, or pasteurized butter.  

Optional Extras 

• Green onion
• Peppers
• Cilantro 
• Salsa
• Sour cream, low-fat

Instructions: 

1. Preheat oven or toaster oven to 350.
2. Preheat skillet to medium heat for the eggs.
3. In a bowl, scramble the egg mixture, season with salt and pepper if desired.
4. Add a small amount of ghee or coconut oil to the skillet and add the egg mixture. Use a spatula to stir eggs, cook about 2-4 minutes. 
5. Lay each tortilla on the baking sheet. Spread the beans out on the tortilla, add cheese on top, and then eggs and any optional toppings.  
6. Wrap tortillas tightly into burrito shape, turn seam side down onto baking sheet.  Optional sprinkle cheese on top. 
7. Bake for about 5 minutes or until cheese is melted. 

*Allow burrito to cool before freezing, reheat for an easy morning. 

Burrito 2: Avocado Salmon Breakfast Burrito 

Makes 1 serving: 

• 1 8-inch tortilla, whole grain or a grain-free alternative such as oatmeal tortillas
• 1 scrambled egg, pasture-raised or omega-3 enriched
• 2 smoked salmon slices
• 2-3 slices of an avocado
• 2-3 Tablespoons of high quality, low-fat shredded cheese 
• Dash of oil for the skillet, ghee, coconut oil, or pasteurized butter.  

Optional Extras

• Green onion
• Cilantro 
• Salsa

Instructions: 

1. Preheat skillet to medium heat for the eggs.
2. In a bowl, scramble the egg mixture, season with salt and pepper if desired.
3. Add a small amount of ghee or coconut oil to the skillet and add the egg mixture. Use a spatula to stir eggs, cook about 2-4 minutes.  (allow to cool for 3-4 minutes before adding to a burrito)
4. Lay tortilla shell out, top each with 3 tbsp of cheese 
5. Add a layer of smoked salmon 
6. Add the cooled scrambled eggs 
7. Add slices of avocado
8. Optional- add cilantro or peppers 
9. Roll burrito tightly and enjoy it! 

*Disclaimer: You are responsible for your own health. Always check with your doctor before making any changes to your diet.  

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