Whole-grain tortilla: 1 medium (50g), Mushrooms: 80g (3/4 cup, sliced), Onion: 40g (1/4 cup, diced), Cheddar cheese (low-fat): 30g (2 tbsp), Olive oil: 5g (1 tsp), Tomato: 60g (1/2 medium, diced), Salt & pepper: to taste
Whole-grain tortilla: 1 medium (50g), Mushrooms: 80g (3/4 cup, sliced), Onion: 40g (1/4 cup, diced), Cheddar cheese (low-fat): 30g (2 tbsp), Olive oil: 5g (1 tsp), Tomato: 60g (1/2 medium, diced), Salt & pepper: to taste
1. Heat 5g olive oil in a skillet over medium heat. Sauté 80g sliced mushrooms and 40g diced onion until softened and golden, about 5-6 minutes. Season with salt and pepper. 2. Warm the whole-grain tortilla in a dry pan or microwave. 3. Layer the mushroom and onion mixture on the tortilla, sprinkle 30g grated cheddar cheese, and add 60g diced tomato. 4. Fold or roll the tortilla and serve warm.
This flavorful wrap provides quality protein from cheddar cheese and whole-grain tortilla, supporting muscle maintenance and bone health during menopause. Mushrooms and onions add antioxidants and B vitamins that support energy metabolism and immune function. Olive oil delivers heart-healthy fats that help balance hormones and reduce inflammation. Tomatoes provide vitamin C and lycopene, supporting skin health and cardiovascular protection. The fibre-rich tortilla and vegetables promote digestive health and blood sugar stability, reducing energy dips and mood swings. This balanced meal supports overall well-being during hormonal transitions.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
