This yummy creation is a great breakfast addition or after school snack for kids! It includes a whole grain, fruit, non-fat dairy and heart healthy oil, which makes it not only delicious, but balanced nutritionally! I love using plain Greek yogurt and adding my own flavor extract to add creaminess, without all of the added sugar that most yogurts contain. Try this recipe with bananas, strawberries, stone fruits (peaches, plums, apricots) and more!

More About Whole Grains

For this recipe I used a whole wheat tortilla. Grains are broken up into two groups: whole grains and refined grains. Whole grain products include all three parts of the grain kernel: the germ, endosperm and bran. This is where the added benefits to your heart health, cholesterol and digestive system are! Hello fiber!

 

A Few Examples of Grains

Whole
Brown Rice
Whole Wheat Flour & Bread,
Whole Grain Bread
Cornmeal
Barley (except pearl), Farro, Oats
Refined
White Rice
White Bread
White Pasta
Flour Tortillas

A lot of packaging these days try to fool consumers into thinking they are choosing whole grain products when they use wording like ‘wheat’ or ‘multi-grain’ bread, but those do not contain the WHOLE grain. When selecting breads, tortillas or any other grain product, look for the word ‘whole’.  Take a peek at your packaged grain food labels the next time you are at the grocery store to make sure you are purchasing whole grains! Tip: The 2015 Dietary Guidelines recommends that we make half of our grains whole each day!

 

INGREDIENTS

1- 8” whole wheat tortilla

½ medium pear, cored and sliced thinly

¼ c. plain greek yogurt, 0%

½ tsp. vanilla extract

1 ½ tsp. sugar

½ tsp. cinnamon

4  tsp. nutmeg

2 tsp. vegetable oil

 

DIRECTIONS

  1. Cut pear in half, remove core (try doing this with a melon baller tool). Then slice pear thinly with a knife or mandolin.
  2. Mix vanilla extract into yogurt, set aside.
  3. Mix sugar and spices in small bowl, set aside.
  4. Brush non-stick pan with remaining oil and heat to medium.
  5. Brush tortilla with oil and sprinkle sugar/ spice mixture evenly. Place into pan.
  6. Once browned, about 2 minutes, flip tortilla and repeat.
  7. Next, spread yogurt onto half of the tortilla, layer pear slices on top. Sprinkle with remaining sugar/spice mixture.
  8. Fold in half; Slice into 2 servings.

 

NOURISHING NUTRITION (per serving)

Calorie:164              Fat (g): 6.1              Sodium (mg): 156.2              Protein (g): 5              Carbs (g): 22.8