The Health Journal

Kharissa Forte

Breakfast burritos


  • 6 – 8 whole wheat Tortilla shells
  • 4 brown eggs
  • 10 cucumber slices, each slice cut into four pieces
  • 1/2 cup fresh spinach
  • 1/4 cup fresh mushrooms, sliced
  • 1 cup turkey sausage
  • 1 medium chicken breast, sliced
  • 2 tablespoons salsa (choose how spicy)
  • 1/2 tomato, diced
  • 1/4 cup red onion, diced
  • 1/2 cup shredded cheese (any variety)
  • 2 tablespoons extra virgin olive oil
  • salt, pepper, and seasoning salt (to taste)
  • onion powder and garlic powder (to taste)
  • ketchup for dipping (optional)
  • baking spray


  1. Put 1 tablespoon of extra-virgin olive oil in a medium pan and heat on lowest temperature setting.
  2. In a bowl, combine the eggs, mushrooms, spinach, cheese, cucumbers, tomato, red onion, salt and pepper. Mix well until blended.
  3. Pour egg mix into the pan with the extra virgin olive oil and cook on low heat until eggs are done, then return heat to the lowest setting.
  4. In a separate medium pan, add 1 tablespoon of extra-virgin olive oil and heat.
  5. Cook sausage in the new pan with seasoning salt. When done, add to the eggs and mix together.
  6. Heat the oven to 350 and coat a casserole dish with baking spray.
  7. Without rinsing out the pan, cook the chicken breast with onion powder and garlic powder in the same pan the sausage was cooked in. When done, add to the eggs and sausage and mix together.
  8. Take a couple of tablespoons of the egg/ sausage/chicken and put into a tortilla shell.
  9. Line the egg/sausage/chicken with a little salsa.
  10. Fold the top of the tortilla on top of the egg/sausage/chicken/salsa, then the bottom, then the left side and right side. You now have your breakfast burrito.
  11. Place the breakfast burrito into the casserole dish with the folded side on the bottom of the dish.
  12. Repeat steps 8 – 11 until all tortilla shells and/or egg/sausage/chicken/salsa are used.
  13. Bake in the oven for 15 minutes.

Calories: approx 282

Servings: 6 – 8

Health Tip of the Week: The Power of Apple Cider Vinegar

The other day I was visiting my grandparents with my husband and children. My grandmother and I were having a conversation about how good aloe vera is for beauty solutions.

My grandfather chimed in, “You should research the benefits of apple cider vinegar. Now, that’s some powerful stuff.” He was right. Dating all the way back to 400 BC, Hippocrates (the father of medicine) discovered how useful apple cider vinegar is for energy when mixed with honey.

A natural product, apple cider vinegar is great when trying to lose weight. Mix half a cup of apple cider vinegar with half a cup of water to create a magical weight loss concoction. It’s even good for pets, keeping insects away in the summer and it’s a natural household cleaner. But beware! When purchasing this type of vinegar for health benefits, remember the more natural the better. Overly processed apple cider vinegar cancels out the benefits.

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