If you’re looking to try some new foods, may I suggest a few of my new faves?

Food For Life/Ezekiel 4:9 Sprouted Grain English Muffins

I love these English muffins! I toast them very lightly (careful when toasting sprouted grain products, they burn more quickly!) and eat them plain.

One muffin: 160 calories, 1g fat, 160mg sodium, 30g carbs, 6g fiber, 0g sugars, 8g protein – How about those stats?! Amazing. There are two cons to these yummy babies, though: 1) I can only find them at Whole Foods, and 2) They are nearly $5 a box ($4.69 for a six-pack). I think they’re totally worth it though, not gonna lie!

Food For Life/Ezekiel 4:9 Organic Sprouted Whole Grain Sesame Bread

One slice: 80 calories, 0.5g fat, 80mg sodium, 14g carbs, 3g fiber, 0g sugars, 4g protein

I love the taste of sesame seeds and this bread is amazeballs with some peanut butter!

What are the benefits of “sprouted grain” products?

Sprouted grains are grains that have been soaked, drained and then rinsed until they germinate (or grow that cute little head). Technically, you can sprout your own grains (and I hope to do so someday!). So, sprouted grains are highly unrefined – which is a good thing! And, since these grains are typically not cooked, that means that the grains retain their natural plant enzymes (which have been found to aid digestion) and all the nutrients and vitamins that are usually stripped from grains when they are refined and cooked. Flour-less breads, like the two listed above, are made from grinding sprouted grains and legumes. Since the grains are sprouted, they are often referred to as “alive” or “live grains” since they retain the living brain and germ. They also happen to be “complete proteins” because they contain all nine essential amino acids. Note: Sprouted grains should be refrigerated or frozen since they are not made with preservatives.

Arrowhead Mills Organic Puffed Kamut Cereal

$1.79 at Whole Foods

One cup: 50 calories, 0g fat, 0mg sodium, 11g carbs, 2g fiber, 0g sugars, 3g protein

I love this cereal because I can eat two huge cups of it with some almond milk and hardly make a dent in my calories bank. This is great to add to your favorite higher-cal cereals (Mmm Kashi Cinnamon Harvest!) to add volume, or add to your own homemade trail mixes, granola bars or rice bars. See my tips on choosing cereal here.

All three of the above are vegan, too, of course

Any new faves you want to share with me?

<3,

The Cranky One

p.s. Last chance to enter to win a free subscription to VegNews Magazine here

Tortillas have got to be one of the most versatile foods out there! You can basically put any filling inside a tortilla and enjoy it. From breakfast, to lunch and dinner, dessert, snacks and even a hand mitt if you’re cold (ok scratch that one), you can always count on them.

Why Tortillas Are A Cranky Girl’s Best Friend

• They’re cheap
• You can be as creative or as lazy with them as you want
• There are so many different sizes, brands and varieties to choose from — you’d never be at a loss for ideas!
• You can go from creating a dish that is as healthy or as “naughty” as you’d like

Some of the standard ways we use these beautiful creations:

Appetizers

• Chips and salsa. Who am I kidding?  These are not for the calorie-counter, but they’ll certainly help you out if you’re due for a “cheat meal.”  Make your own tortilla chips by slicing up your fave healthy tortillas, sprinkle with your fave seasonings and placing them on a PAM-sprayed cookie sheet at 450 degrees for a few minutes. Then voila!  Your own healthy chips to enjoy with your fave salsa.  I recommend any of Trader Joe’s salsas, particularly their mild chunky salsa, smoked peach salsa and black bean dip/salsa.
• Quesadillas. If you’re conscious about your health, you  might not be inclined to order these from a standard restaurant as they can be insane…like Dairy Queen’s basket, for instance, that packs 1070 calories and 50 grams of fat.  You can always make your own at home with a whole-wheat tortilla, low-fat cheese and veggies! See the recipe here for Santa Fe veggie quesadillas.
• Tortilla Soup.  This is usually a perfect healthy option no matter where you go.  One cup of the stuff usually packs about 200 calories.  To save calories, ask for a cup without the tortilla strips added to the top. Make your own with this Eating Well recipe here.

Breakfast

• Tortilla + nut butter  = a Tornbitto (you’ll love it so much you’ll start crooning “Torn” by Natalie Imbruglia, exclaiming you’re torn between your current lover and the prospect of loving this burrito instead, etc.).
• Breakfast Burrito.  These babies are blank slates for your creative pleasures.  I’ve seen carnivores devouring steak and cheese “breakfast” burritos (know the one at Jack in the Box packs 790 calories and 48 grams of fat?) and others chowing down health-defying concoctions loaded with cheeses and hash browns.  To make your own, you can add full eggs, egg whites, egg substitute or tofu as a base and then add veggies, low-fat cheese, beans, salsa and whatever else you’d like.  When eating out, don’t assume that a chicken breakfast burrito will necessarily be a healthy option.  The one at Mimi’s Cafe packs 964 calories and 44 g of fat.  See this vegetarian breakfast burrito recipe in Shape for a healthy alternative.

Lunch/Dinner

• Burritos.  How does a lunch or dinner burrito differ from a breakfast burrito?  It doesn’t really, but they typically don’t contain eggs.  Again, this is an opportunity to be creative with your fillings!  I think being a vegetarian really forces you to be creative so I find ways to use all sorts of veggies, tofu, varieties of beans, brown rice and whatever else I fancy.
• Enchiladas.  These tortillas filled with cheese and then covered with cheese can be nutritionally hazardous, but you can also make your own.  See my vegetarian recipe here.
• Pizza.  Use a tortilla as your pizza dough, cover with tomato sauce, salsa, avocado, or whatever you’d like as a base sauce.  You can be as creative as you’d like with toppings.  The benefit is that using a whole-wheat tortilla instead of actual pizza dough saves you hundreds of calories and many grams of fat. Simply bake in the oven on a cookie sheet at 450 degrees until the tortilla is crisp and the cheese is melted.
• Tacos.  These are the same option as burritos except you typically use smaller tortillas and do not fold them.  A lot of restaurants fry their taco tortillas, making them “shells.”  For a “recipe makeover,” see this recipe for tacos using textured vegetable protein instead of beef.

Dessert

• Cinnamon Crisps.  You know those Cinnamon Twists from Taco Bell? I think they’re delicious and they’re so easy to make your self!  Simply cut your favorite tortillas into strips or triangles, place them on a cookie sheet lined with parchment paper, sprinkle on a mix of cinnamon and sugar and bake in the oven at 350 until crisp. If you’re  not opposed to frying, you can fry the whole tortillas first, then blot dry, sprinkle on sugar and cinnamon and cut into strips.
• Dessert Wrap.  You can use a tortilla to create a crepe-like dessert.  Fill with low-fat cool-whip, Nutella, nut butters, cacao nibs, etc.  I think a mix of Nutella and PB&Co.’s Dark Chocolate Dreams would be great on a warm flour tortilla.  You can see Paul Deen’s not-for-calorie-counters dessert Tortilla Wrap recipe here for inspiration.

Snacks

• Tortilla Roll-Up. Tortilla + string cheese + piece of deli meat if you’re a meat-eater = quick, low-cal, high-protein.  You can also fill a tortilla with hummus and veggies, or cucumbers and yogurt sauce if you’re craving a Mediterranean flair, for a healthy snack. 

My Faves

Refried vegetarian pinto beans with brown rice, onion, spinach and hot sauce in a whole-wheat tortilla

Vegetarian patty, spinach, onions, plain yogurt, chipotle salsa and hot sauce in a whole-wheat tortilla

Refried vegetarian pinto beans with spinach and hot sauce on corn tortillas

Hummus, arugula, cucumber, onion and avocado in an Ezekiel tortilla

Tortilla pizza with tomato sauce, cilantro, feta cheese and onion on a whole-wheat tortilla

Tabbouleh, ricotta cheese & black bean blend, lettuce and corn on a whole-wheat tortilla

Thai coconut curry tofu with spinach and hot sauce in blue corn tortillas

Tortilla Brands

If you grew up with mamma’s fresh tortillas made with lard, it’s pretty much a no-brainer that you will scoff at the tortilla brands I mention below, so let’s be clear…I’m writing with the health-conscious in mind.  I used to love me some lard-filled tortillas stuffed with butter.  No, I am not kidding. It was tortilla de mantequilla, a straight up tortilla grilled on the open flame of the oven then slathered with butter and rolled up like a taquito. I wasn’t kidding when I said I grew up with some f’d up eating habits.

• La Tortilla Factory — For a hefty-sized tortilla ringing in at only 80 calories and 12 g of fiber, you can’t deny this being a lot of bang for  your calorie buck.  Taste-wise, I think they’re the worst of all the tortillas I’ve tried.  Do I still eat them?  Damn straight!  Once you fill them with beans and salsa and all kinds of crap, you can’t even taste the tortilla.  Could you eat the tortilla alone and enjoy it?  I can’t. Even with hummus.  It’s got to be FILLED with yummy tasting stuff.
• Ezekiel 4:9 — Since these are raw, they are much harder texture and very chewy. I like their nutty flavor and the fact they’re packed with nutrients.
• Mission – So many different varieties and they all taste good.  One thing to be cautious of is the extensive ingredient list of their “diet”-type tortillas.  Once you go over the 5-ingredients line, you know there’s some crap in there you’d rather not partake in.
• South Beach Diet – These taste much better than La Tortilla Factory and also have impressive stats.  However, take note vegetarians, the whole-wheat version has added Omega 3s from a fish source!  Steer clear!  Also, tons of ingredients listed on the back that I can’t pronounce and that do not seem like I want them in my body. However, if you simply want a decent tasting tortilla with impressive calorie and fiber to size ratios, this is a great option.
• Trader Joe’s & Whole Foods brands — Always good options if you want organic, no-preservative or artificial crap, tortillas.  I love the blue corn tortillas from Trader Joe’s.

Getting Fancy with your Tortillas

I know my girl Jenny wraps her tortillas all purdy and she even did a video post showing  us how to do it (Jenny, link it in the comments would ya? I couldn’t find it!)

I know a lot of you use a panini press or George Foreman Grill to get the wraps all gooey and creased, too.

In the News/Blogs

• Shapely Prose‘s, “Breaking news: Fat people are not permanently attached to couches” (9/10/09) here
• Jezebel‘s, “Fat Vs. Fiction” (9/10/09) here
• Science Daily‘s, “Food Habits Are More Important Than Most Important Obesity Risk Gene” (9/11/09) here

Give-Away Round Up

• Win a subscription to the newsletter Nutrition Action here
• Win some Newman’s Own Organics dark chocolate bars here
• Win some Ponds’ gym essentials here
• Win some Perricone No Foundation Foundation here

What are your favorite ways to use a tortilla?  What is your favorite brand of tortillas?  Favorite recipes you want to share?  What are your plans for the weekend?!  I’m sure you guys can guess what I’ll be doing this weekend.  Let’s just say, the sequel to Rapunzel begins tonight.

<3, The Cranky One

p.s. I know today marks the 8th anniversary of a horrible, tragic event and I  know it it may seem inconsiderate that I acknowledge it in a post-script.  Truth is, I don’t know what to say and feel I have nothing to say that could ever truly express my sorrow for the lives we lost.

My brain’s off on some deserted Island sipping Pina Coladas, so I am simply going to show two new food concoctions of mine — one an entree, the other a lazy snack.

Bella’s Vegetarian Enchiladas (Clever title, no?)

These were made primarily for my twin so I was not as conscious of cheese usage as I would have been had I been making them primarily for myself.  I encourage you to adjust the ingredients as you see fit, but let me tell ya…these were so amazing I dropped to my knees and thanked the can of Rosarita beans for being such a flexible vegetarian menu option.

Ingredients

• 10 corn tortillas — 550 calories, 7.5 g fat, 15 g fiber, 10 g protein
• Red enchilada sauce – 14 oz – 140 calories, 0 g fat, 0 g fiber, 0 g protein
• One 16 oz can of vegetarian refried pinto beans – 420 calories, 7 g fat, 21 g fiber, 21 g protein
• One medium tomato, chopped — 22 calories, 0.2 g fat, 1.5 g fiber, 1.1 g protein
• 1 cup sweet, canned corn, rinsed — 133 calories, 1.6 g fat, 3.3 g fiber, 4.3 g protein
• One medium white onion chopped finely — 49 calories, 0.1 g fat, 1.5 g fiber, 1 g protein
• One small red bell pepper chopped finely — 19 calories, 0.2 g fat, 1.6 g fiber, 0.7 g protein
• 1 cup  Trader Joe’s Lite Shredded Mozzarella Cheese — 360 calories, 24 g fat, 0 g fiber, 40 g protein
• 1 cup cup Trader Joe’s Fancy Shredded Mexican Blend — 440 calories, 36 g fat, 0 g fiber, 24 g protein
• Nutritional information for entire recipe:  2,133 calories, 76.6 g fat, 43.9 g fiber, 102.1 g protein
• For one enchilada: 213.3 calories, 7.66 g fat, 4.39 g fiber, 10.21 g protein
• *Note* — The estimated calorie content of this recipe is super inflated since you won’t end up using all the cheese and, in fact, if I hadn’t been making these with other people’s taste buds in mind, I would have used hardly any cheese at all and would have only used the low-fat variety. Also, I would have used whole-wheat tortillas instead of corn. But, honestly, these enchiladas taste absolutely decadent and delicious the way they are!

Directions

• Preheat oven to 375 and spray an 11×8 pan with Pam Cooking Spray
• In a saucepan, saute the tomato, corn, onion and red bell pepper in Pam Cooking Spray until translucent.  Add the entire can of beans and heat until warm.
• Heat the tortillas over the stove (I do this ghetto style where you heat them over an open flame, but I’d suggest you heat them in a pan sprayed with Pam Cooking Spray.
• Place enchilada sauce in a bowl and dip the heated tortillas, one by one, until covered on both sides with the sauce.
• Fill each tortilla with some of the bean mixture and some of the low-fat cheese. Roll up and place in the cooking dish.
• You should be able to fit 10 enchiladas in the dish.  Cover with the remaining enchilada sauce, about an inch over the tortillas.  You will have leftover sauce.
• Sprinkle the remaining low fat cheese and all of the regular fancy cheese on top.
• Cook for 25 minutes or until cheese is melted on top.

Sweet & Spice On the Greek Isle

A slice of this…

Ezekiel Cinnamon Raisin Bread — 80 calories, 0 g fat, 2 g fiber, 3 g protein

+
Some of this layered on top…

Oikos Organic Fat-Free Greek Yogurt, Vanilla (4 oz) — 80 calories, o g fat, o g fiber, 11 g protein
=

YUM.  That’s a sweet and hearty snack that totals 160 calories, 0 g fat, 2 g fiber, 14 g protein

Free Stuff?

Wanna win some cheerios and also see what other contests are out there?  Check out this post here (I’m lovin’ this chick’s site!)

Monday

Hey, guess what tomorrow is!!  It’s weigh-in day!  Dun, dun, dun!  Check in with Jen and me tomorrow to see how we’re coming along with the challenge. This will be week 6 and we’ve only got 3 more weeks to meet our goals! Not only are our egos and wallets on the line, there are some sweet-ass prizes to be had — but only if we reach our goal.  Think we can do it?

How did you guys do this weekend? Don’t tell me any of you fell off the wagon, did ya?