Black beans are an excellent source of folate, and a good source of iron and protein. These minerals increase your red blood cell count. They are a great ingredient for me, as someone who doesn't eat meat. Plus beans can be used in so many recipes. The other main ingredient in this wrap, red peppers are great sources of antioxidants and vitamin C. Red peppers actually contain 3 times the amount of vitamin C in oranges. Vitamin C helps to improve your immune system. Garlic was my super food of this ingredient, and I added it generously to this wrap. The powerful allicin found in garlic makes it a natural antibiotic. It also builds up your immune system and contain vitamin A, B, B2, C, Calcium, and Zinc. Check out this informative graphic about garlic on our Pinterest. I'll talk more about these ingredients in my next Noms post: Morning burrito with avocados (a variation). Now on to the food.
Lunch: The black bean & red pepper wrap
Black beans
Red peppers
Spinach
Arugula
Cherry tomatoes
Mozzarella cheese
Garlic
Avocado
To drink:
Water
The preparation:-Cook black beans, arugula, and spinach. Set aside.
-Next cook the red peppers, tomatoes, and garlic. Set aside.
-Warm the tortilla. Place a small portion of all ingredient at the center of the tortilla. Add a dash of cheese.
-Start to fold the edges of the tortilla toward the center. Hold the spatula to until the folds remain firm. Carefully flip the wrap over. Cook both sides until the wrap stays held together. Cook longer if you like a crispy wrap. Slice avocado and place on top. Enjoy:)
http://www.livestrong.com/article/70192-vitamins-recommended-young-adult/
http://www.myyogaonline.com/healthy-living/nutrition/nutritious-benefits-of-black-beans
http://www.livestrong.com/article/527631-the-nutrition-in-red-pepper-vegetables/
http://www.whfoods.com/genpage.php?tname=george&dbid=72
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