Wednesday, September 10

Veggie Mix and My New Best Friend

Ok so I've officially found my new best friend. Well, sort of - if you can be best friends with a website. My point is - NutritionData is a wonderful idea that makes healthy cooking even easier. You can enter your own recipes using pre-listed, detailed ingredients - or you can enter your own nutritional information for ingredients you bought at the store. It's a great way to make sure you're getting the right amount of nutrients in your day-to-day life!

So today was leftover veggie day. The peppers were starting to get moldy, the eggplant was turning brown, so that meant salvaging the rest and making warm veggie wraps! Not only were they delicious - but I almost fell over (in a good way) when I saw the results of the nutritional information. Sure, the sodium content may be a little on the high side - but since my boyfriend doesn't believe on wasting electricity on A/C, we've been sweating up a storm and need to replace some salt.

Here's the recipe, nutritional info, and cost:
(note this is for the full 8 servings - we only made two wraps, and save the veggie mix for later tonight)

Black Beans, canned, with salt ($0.58)
3.5 x Custom Food (129g)
Celery, raw ($0.30)
1.0 x 1 cup chopped (101g)
Cheese, mozzarella, part skim milk, low moisture ($1.00)
0.5 x 1 cup, shredded (113g)
Corn, sweet, yellow, canned, no salt added ($0.50)
1.0 x 1 can (303 x 406) (482g)
Eggplant, raw ($1.25)
.5 x 1 cup, cubes (82g)
Leeks, (bulb and lower leaf-portion), raw ($0.25)
0.5 x 1 cup (89g)
Oil, olive, salad or cooking (negl.$)
2.0 x 1 tsp (4g)
Peppers, sweet, green, raw ($0.50)
0.5 x 1 cup, chopped (149g)
Peppers, sweet, red, raw ($1.00)
1.0 x 1 cup, chopped (149g)
Salt, table (negl$)
0.5 x 1 tsp (6g)
Soft Wrap ($3.99/6)
8.0 x whole grain tortilla (62g)
Spices, garlic powder (negl.$)
1.0 x 1 tsp (3g)

Heat olive oil in skillet. Drain beans and corn, wash and dice all other ingredients. Put vegetables in skillet with spices. Mix well, cook for around 5-10 minutes on low-medium heat. Place shredded cheese on wrap, spread veggies on top. Roll wrap and enjoy!

Nutritional Information
click here to see nutrition facts in the conventional format

Cost per serving
About $2.50/serving
To explain, the costs above are for the total preparation. We still had about 2/3 of the veggie mixture left, and only used 2 wraps. I factored out the amount that will go towards dinner tonight (I'll include it later).

So that's that - delicious use for leftover veggies, for only $2.50/person! The best part is that it is incredibly healthy for you - take a look at the nutrition info posted above. You get a whopping 17g of fiber and 16g of protein! All in less than 250 calories!!

That is why these wraps are my new favorite food. For a mere $0.65 per wrap, you get fantastic nutritional value. I highly recommend them to anyone who can find them in the grocery store. Also, they're incredibly easy to make wraps with - no ripping, tearing, breaking of the wrap. Now go forth and make tasty wraps!

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