BUILD-A-PITA
Building your own pita can be a fun and delicious way of creating a healthy meal. Start with your favorite whole wheat pita (be sure to check the ingredient label for 100% whole wheat or 100% whole grain). Follow-up by adding at least one item from each of the groups below. The lists are not all-inclusive but are meant to give you a few ideas on healthy options. Finish off by packing in as many of your favorite veggies as you would like!
Carbohydrates:
•Whole wheat pita
•Fruit
•Quinoa
•Potato
Proteins:
•Turkey
•Lean ground beef
•Shrimp
•Cheese
•Chickpeas
•Edamame
•Quinoa
Fats:
•Olive oil
•Avocado
•Nuts
•Seeds
Whole grains are high quality, nutritious carbohydrates. They contain a variety of different vitamins & minerals and are high in fiber. Fiber can help to lower blood cholesterol levels and may reduce the risk of heart disease. They can also provide a feeling of fullness which can help you feel fuller longer. Protein is used to repair tissues in your body and is an essential building block in manner other compounds in our bodies. Fats are used in a variety of ways by our body. Some benefits of fats include a healthy reproductive system, reduced risk of some forms of cancer and heart disease, improved brain function and mood, and more. It is essential to get all three of the macronutrients for a healthy diet, below are the recommend intakes for each nutrient.
Carbohydrates:
45%-65% Daily Caloric Intake
1g of Carbs = 4 Calories
Proteins:
10%-35% Daily Caloric Intake
1g of Protein = 4 Calories
Fats:
20%-35% Daily Caloric Intake
1g of Fat = 9 Calories
Omelet Pita:
4 lg. eggs
2 tsp olive oil
½ cup spinach
½ cup cherry tomatoes (halved)
2 whole wheat pita halves
Salt & Pepper (to taste)
Nutrition:
Makes 2 servings.
Calories: 281
Carbs: 13g
Fat: 17g
Protein: 14g
Fiber: 3g
Sodium: 274mg
Instructions:
Whisk eggs, season with salt and pepper. In a skillet, heat oil over medium-low heat. Cook eggs, stirring frequently, until just set, 1 to 2 minutes; stir in spinach and tomatoes. Spoon mixture into pita half.
Roasted Red Pepper & Hummus:
2 whole wheat pita halves
¼ cup hummus
1 roasted red pepper (cut in half)
1/8 cup diced red onion
¼ cup fresh mozzarella (cubed)
1 cup baby arugula
Salt & Pepper
Nutrition:
Makes 2 servings.
Calories: 195
Carbs: 19g
Fat: 8g
Protein: 10g
Fiber: 5g
Sodium: 550mg
Instructions:
Warm pita and split. Fill each half with the hummus, roasted red pepper, sliced red onion, arugula and fresh mozzarella. Season to taste
Chicken Avocado:
2 whole wheat pita halves
1 Avocado
½ cup spinach
4 oz Grilled Chicken
Salt & Pepper, lemon (to taste)
Nutrition:
Makes 2 servings.
Calories: 273
Carbs: 18g
Fat: 15g
Protein: 16g
Fiber: 8g
Sodium: 247mg
Instructions:
Grill boneless skinless chicken breast and slice into strips. Slice avocado and squeeze on some lemon juice, salt & pepper to taste. Use the back of a fork to mash it into the pita. Fill with grilled chicken and spinach
Kale & Apple Salad:
2 whole wheat pita halves
½ an apple sliced
½ avocado
Salt, pepper, lemon, Dijon mustard (to taste)
½ cup kale
¼ cup almonds sliced
2 tsp olive oil
Nutrition:
Makes 2 servings.
Calories: 243
Carbs: 24g
Fat: 14g
Protein: 5g
Fiber: 9g
Sodium: 397mg
Instructions:
Chop the kale. Massage the leaves with olive oil salt and pepper until the leaves are tender. Add a bit of Dijon mustard and a squeeze of lemon. Mix with diced avocado, sliced apples, and almonds. Stuff in pita.
