Summer is almost here and we’re “mini”-mizing the effort to eat light and fresh, with our new Smart & Delicious Soft Wrap Minis. One-third the size of traditional wraps, not only are they lower in fat and calories, their size inspires smaller portioned meals and snacks – perfect for lighter summertime fare!
Only 50 calories each and loaded with fiber (4 – 6 grams each) and flavor, Soft Wrap Minis are super versatile and great for: tacos and fajitas, grilled quesadillas, pizza crusts and wrap sandwiches, such as the recipe below for a Rotisserie Chicken Sandwich Wrap.
Hot off the tortilla presses and available nationwide this spring, Soft Wrap Minis come in five delicious varieties – White Whole Wheat, Honey Oat, Fiesta, Multi-Bran and Three Seed – to inspire unique snacks and meals all summer long!
Rotisserie Chicken Sandwich Wrap
- 1 to 1-1/2 oz Rotisserie chicken
- 8 to 10 Lettuce leaves (or mixed salad greens)
- 1 Slice of tomato
- 1 Tablespoon Whipped cream cheese, plain
- 1 to 2 Tablespoon Red Onion
- Salt and pepper to taste
- 1 Smart & Delicious Mini Wrap in any variety
- Spread 1 tablespoon cream cheese evenly over 1 tortilla,
- Layer rotisserie chicken, green leaf lettuce, tomatoes and onions over cream cheese on the tortilla.
- Fold the sides over the filling on a tortilla and roll up into a sandwich wrap.
- Salt & pepper to taste
May is here and the summer slim-down is in full swing. We love this smoked salmon and low-fat cream “wrap” snack idea from our friends at Real Simple that features our Smart & Delicious Low Carb High Fiber Tortillas.
Not only does this snack sound scrumptious, it will keep you satiated with 7g of fiber and 11g of protein – and only 113 calories!
Exciting news – our Smart & Delicious Low Carb / High Fiber Tortillas are a nominee in the Vegetarian Times 2012 Foodie Awards “Best Tortilla Wrap” category!
While we’re thrilled this product is considered one of the best tortillas available by this reputable publication, we’d be even more thrilled to win. That’s where you come in.
As a friend and fan of La Tortilla Factory, we’re hoping you’ll place a vote for us on their online poll by clicking here.
Voting only takes a minute and we appreciate your time and consideration. Polls close on May 31, so please spread the word and vote soon!
While Cinco de Mayo is best enjoyed with festive foods, there’s no reason for the fiesta to weigh you down. And, when it comes to tortillas and wraps, there’s no topping the traditional taste and better-for-you profile of La Tortilla Factory wraps and tortillas:
NEW! Smart & Delicious Fiber and Flax Corn Tortillas – Corn tortillas are naturally gluten free and are the traditional original. Easy-to-use, La Tortilla Factory’s new Fiber & Flax corn tortillas come packed with traditional flavor, as well as the added health benefits of fiber and flax. Available in white corn, yellow corn and multigrain, they’re only 45 calories each and packed with 20 grams of whole grains.
Check out the Rotisserie Chicken with Smoked Cheddar Quesadilla recipe below.
Hand Made Style Tortillas – Another twist on traditional tortillas, the Hand Made Style offer a ‘fresh from the kitchen taste’ with a creative, unique blend of corn and wheat. These tortillas have a soft, flexible texture with a delicious corn taste, plus they are packed with 14 grams of whole grains, only 90 calories per tortilla. Available in Yellow Corn, White Corn and Chipotle flavors in the perfect size for making fajitas and quesadillas.
Smart & Delicious 100 Calorie tortillas – Instead of grabbing a bag of high calorie and high sodium tortilla chips, pick up our 100 Calorie tortillas and make your own. Simply coat as many tortillas as you’d like with cooking spray, stack them up and cut them into wedges. Place them on a baking sheet, sprinkle with salt and bake at 350°F until light brown and crisp. Pair these chips with a homemade tomato salsa for a better-for-you spin on this timeless, traditional classic.
Viva Mexico!
Rotisserie Chicken with Smoked Cheddar Quesadilla
Serves 2
- Preparation time: 10 minutes, cooking time: 10 minutes
- 1 Tbsp olive oil
- 2 La Tortilla Factory Fiber Flax Corn Tortillas™
- ½ cup shredded rotisserie chicken
- 2 Tbsp coarsely chopped yellow onion or 2 Tbsp onion flakes
- ¼ cup sliced red peppers
- ¼ tsp garlic salt
- ¼ tsp freshly ground pepper
- ½ cup shredded smoked Cheddar cheese
- ¼ cup salsa
- In a mixing bowl, combine the chicken, onion, red peppers, garlic, salt and pepper and mix well.
- Divide into four portions.
- Heat olive oil in a sauté pan to brown the tortillas.
- Spread 2-3 tablespoons of chicken mixture and 2 tablespoons cheese on each tortilla, and fold into half.
- Cook over medium-low heat for 1 minute or until the cheese is melted and tortilla is slightly brown on both sides.
- Cut into half and serve with salsa.
There was a fun story that aired on National Public Radio this week that we had to share!
As the story highlights, Mexican food made it’s way across the US border in the 1950s and since that time, the taco has become as American as apple pie. The Tamayo family is proud to contribute to this growing love for tortillas by starting La Tortilla Factory in 1977. Now, three generations in, we’re still putting our own spin on it by producing the best tasting wraps and tortillas that contribute to a healthy lifestyle.
Earth Day is Sunday, April 22 and since environmental sustainability is one of our core values we’re sharing a family-sized recipe that is super easy to make and only requires natural energy – your hands!
Giana’s Smoked Turkey Wraps
- Chop roasted red peppers and combine with cream cheese.
- Spread 1/6 mixture over entire Wrap.
- Layer turkey, spinach and jack cheese.
- Wrap and roll tightly
By Kimberly Tessmer, RD, LD
The kids are on Spring Break and it’s raining! What do you do to keep them busy and you sane? The fun and learning doesn’t need to stop just because of a little bad weather. Here are just a few ideas to get your creative juices flowing:
- Now that the kids are contained inside and you have their attention, this can be the perfect time to teach them about good nutrition. Make it fun for them and easy for you by checking out the kid’s section of the USDA’s ChooseMyPlate website:
http://www.choosemyplate.gov/children-over-five.html. There are interactive computer games for them to play and learn with, coloring pages you can print out and other activities. Make coloring fun by using colorful markers or by letting them use paint with either brushes or their own little fingers. Here are a few other online games and activities to check out:
- http://www.dairycouncilofca.org/Tools/MyPlate/
- http://www.nutritionexplorations.org/kids.php
- http://www.nourishinteractive.com
- When the kids get hungry for lunch or a snack let them roll up their sleeves and get involved! Being hands on teaches them more about food and good nutrition. Start your child with their favorite La Tortilla Factory wrap or tortilla and let them choose from a variety of healthy foods to fill them with. If they are old enough let them make their own roll-up. Ideas might include:
- Peanut butter, raisins and/or bananas
- Diced chicken breast with pizza sauce and mozzarella cheese
- Cut-up fresh veggies with low-fat ranch dressing
- Turkey breast, salsa and low-fat cheddar cheese
- Refried beans or black beans, low-fat cheddar cheese and salsa
The healthy wrap ideas are endless! Let your kids be creative, with a little helpful healthy supervision from you.
- Keeping your kids active and entertained can be much more of a challenge when you are inside but it is important for them to engage in physical activity everyday. But with a little creativity it can be done. Let your kids be involved in planning some fun indoor activities. Here are a few suggestions to get them started:
- Turn on the radio or put in a CD of their favorite music and let them dance! Have a dance-off or a talent show to make it extra fun. If you have enough kids around play musical chairs.
- Video games such as Wii or X-Box 360 have great active kid’s games. You can check out your local library for games to borrow or swap with neighbors and friends if your kids are tired of the games they have.
- Blow up a balloon(s) and have the kids play a game where they keep it off the floor as long as possible using any part of their body.
- Have the kids play hide-n-seek around the house.
- Create a healthy food treasure hunt by hiding healthy foods around the house and drawing up a map with clues to help find them.
- If the kids are too rambunctious check to see if you local gym has open swimming or playtime for children, take them bowling or take them to an indoor roller or ice skating rink.
Don’t panic, even if the weather isn’t so good outside there are many ways to keep your kids healthy, happy and entertained inside. Good luck and Happy Spring!
Fatima Villalobos, MS, MEd
Spring has sprung! What a beautiful sight it is to see; the colorful fruits and vegetables this bountiful season brings to our grocery stores and farmer’s markets. While we can access canned, dried, and frozen vegetables every time of year, spring offers a new start, whether you’re trying to lose weight or just eat healthier; it is the best opportunity to dig into the fresh foods you love and get rid of the heaviness of winter. I challenge you to be adventurous and try foods or dishes you normally wouldn’t eat. Purple asparagus sounds enticing, or how about a strawberry and rhubarb pie this season? Keep in mind that what is offered at markets varies depending on availability and where you live. What’s important is to always make sure you have a colorful plate of foods, ensuring a variety of nutrients reach your palate.
Below is a list of some vitamin-rich, and fiber-filled fresh foods that will be in season for the months of March, April & May.
| Apricots |
Green Onions |
Oranges |
Radicchio |
Strawberries |
| Artichokes |
Honeydew |
Peas |
Red Leaf Lettuce |
Vidalia Onions |
| Asparagus |
Limes |
Pineapple |
Rhubarb |
Watercress |
| Cherries |
Mango |
Purple Asparagus |
Spring Baby Lettuce |
Zucchini |
For a lighter dish this season I took my mom’s recipe for chicken chilaquiles and meshed it with one I found in the magazine Diabetic Living. What I like about this recipe is that after I removed the heavy beans and substituted some of the cooked ingredients for the raw versions, the dish became a lot lighter, perfect for Spring!
I recommend using La Tortilla Factory’s Fiber & Flax Yellow Corn Tortillas since they are made with whole grain, keeping you more full longer and are low in calories. Then, pair this dish with a side of mango salsa or spring salad to have a nice light meal!
Chicken-Chilaquiles (serves 4)
Ingredients:
- 6 La Tortilla Factory Fiber & Flax Yellow Corn Tortillas, cut into wedges
- 3/4 cup salsa verde (canned or homemade)
- 1 4 oz. can diced green chile peppers or fresh green peppers
- ¼ cup water
- ½ Tbsp olive oil
- 1 cup cooked chicken breast, shredded
- 4 oz cheese (Monterey Jack or queso fresco)
- ½ cup quartered grape tomatoes (or any kind of tomato)
- ½ cup fresh cilantro leaves
- 1/3 cup diced red or green onion
- 1 med lime, cut into wedges (optional)
Directions:
- Preheat oven to 350 degrees F. Arranged in a single layer on a baking sheet, bake tortilla wedges 15-20 minutes or until wedges begin to brown and curl. Remove and let cool on baking sheet for 10 minutes so they become hard. They should resemble chips.
- In a medium bowl, combine salsa verde, chile peppers, water and oil.
- On medium-high heat, place tortilla wedges in skillet and pour salsa mixture over wedges. Top mixture with chicken and bring to a boil. Reduce heat and simmer uncovered until tortillas are somewhat soft (about 3 minutes), but not soggy.
- Turn off the heat. Sprinkle with cheese, tomatoes, cilantro and onion. Cover and let stand 5 minutes so flavors can come together.
- Serve with lime wedges and a side salad or salsa.
Spring is here – and fresh produce is one delicious benefit of this time of year! This season we tend to crave lighter, fresher meal options and start fine-tuning our bodies for swimsuit season. Here’s a fresh and yummy easy recipe to make in your kitchen from a blog we love, Emily’s Bites.
Buffalo Chicken Wraps
Ingredients:
1/3 cup unseasoned bread crumbs
2 egg whites
2 T flour
¼ t black pepper
4 (4 oz each) raw boneless, skinless chicken breasts (1 lb total)
1/3 cup Buffalo wing sauce
6 low carb, high fiber tortillas (I used La Tortilla Factory’s Smart & Delicious Low Carb, High Fiber)
9 T light blue cheese dressing
Lettuce, chopped (I used Romaine)
2 medium carrots, shredded with a vegetable peeler
Optional: additional wing sauce for drizzling
Directions:
1.Preheat the oven to 375. Line a baking sheet with parchment paper and set aside.
2.Spread the bread crumbs across the bottom of a large dry skillet and bring over medium heat. Cook for a few minutes, stirring every minute or so to rotate which crumbs are on the bottom until the crumbs are lightly browned.
3.In a shallow bowl, lightly beat the 2 egg whites. Place the bread crumbs on a separate shallow bowl or plate. Pour the wing sauce in a third shallow dish. Set aside.
4.Combine the flour, black pepper and chicken breasts in a large Ziploc bag and seal shut. Shake until the breasts are fully coated with the flour.
5.Dip one floured chicken breast in the egg whites, coating all sides, and then press it into the bread crumbs. Flip the breast to coat with crumbs and then dip it in the wing sauce on both sides to coat. Place the coated breast on the prepared baking sheet. Repeat with remaining breasts.
6.Bake about 12 minutes or until chicken is cooked through. Remove chicken from the oven and slice into strips.
7.Warm the tortillas slightly in the microwave for a minute or so to make them more pliable. Spread 1 ½ tablespoons of blue cheese dressing across the center of each tortilla. Divide the chicken strips evenly amongst the tortillas and top with a drizzle of additional wing sauce if desired (optional). Top the chicken with lettuce and carrots and then fold the ends in and the sides over. Cut in half and use toothpicks to hold tortilla in place if desired.
If Elizabeth Hasselbeck and a number of other celebrities have kicked gluten to the curb, you may be wondering if you should too. After all, there’s a lot of buzz about gluten, sensitivity and gluten intolerance. Plus, there are more and more tasty gluten free foods on the market.
Gluten is a protein found in wheat, rye and barley. And, it is the new “bad guy” on the street – people are pointing fingers at this poor little protein naturally found in wheat, rye and barley as well as foods made from these grains and assuming it is associated with everything from ADD and autism to weight gain. But, as mentioned in this article in Food Safety News, you definitely don’t want to self diagnose.
There are two reasons a person should avoid gluten: celiac disease and gluten sensitivity. Celiac disease is an autoimmune disease that affects the digestive system leading to damage in the small intestine and impairing the body’s ability to absorb some nutrients. There are many symptoms associated with celiac disease and each person’s symptoms may be different. Gluten sensitivity isn’t actually a disease and doesn’t cause the same damage to the small intestine that is characteristic of celiac disease. However, people who are gluten sensitive may have any number of vague symptoms. So, some have resorted to their own measures and cut out gluten to see if that’s their ticket to feeling better. But, according to the article in Food Safety News, cutting out gluten without getting tested for celiac disease first may actually mask the symptoms of celiac disease plus, if you cut it out and then get tested you could have a false negative test (when you actually have celiac disease)! So then, you may walk around thinking you are gluten sensitive and cut gluten as often as possible when the real issue is celiac disease or possibly even some other digestive ailment.
Several popular diets cut certain foods or eliminate entire food groups. The people on them claim that following their stringent food regimen will help you drop weight and feel better. But, in reality some lose weight because cutting out a specific food means they’ve cut calories and they feel better because they are eating less junk food! So, don’t get sidelined by sensational headlines. If you think you have an issue with gluten, go to a doctor who specializes in celiac disease.
