Whole-grain tortilla: 50g (1 medium), Eggs: 100g (2 medium), Mushrooms: 50g (1/2 cup, sliced), Red bell pepper: 50g (1/2 cup, diced), Cheddar cheese (low-fat): 20g (1.5 tbsp), Olive oil: 5g (1 tsp), Smoked paprika: 1/2 tsp, Ground cumin: 1/4 tsp, Garlic powder: 1/4 tsp, Salt & pepper: to taste
1. Heat 5g olive oil in a skillet over medium heat. Sauté 50g sliced mushrooms and 50g diced red bell pepper with 1/2 tsp smoked paprika, 1/4 tsp ground cumin, and 1/4 tsp garlic powder until tender, about 5 minutes. 2. In a bowl, whisk 2 eggs with salt and pepper. Pour eggs into the skillet with vegetables and cook gently, stirring occasionally, until softly scrambled. 3. Remove from heat and stir in 20g grated cheddar cheese until melted. 4. Warm the whole-grain tortilla, then fill it with the cheesy veggie scramble. 5. Roll up and serve immediately.
This vibrant spiced egg wrap combines the nourishing power of protein-rich eggs and calcium-packed cheddar with antioxidant-rich mushrooms and red bell peppers bursting with vitamin C and carotenoids. The warming spices, smoked paprika, cumin, and garlic, add depth of flavour while offering anti-inflammatory and blood sugar-regulating properties, helping to ease menopausal symptoms. Whole-grain tortilla provides fibre and complex carbs to support digestive health and steady energy release. Olive oil delivers heart-healthy fats essential for hormone synthesis and brain function. Together, these ingredients create a beautifully balanced, flavorful meal that supports hormonal harmony, cardiovascular health, and overall vitality during menopause.
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