The 21 Day Sugar Detox PDF / Diet Recipes CookBook By Diane Sanfilipp The 21 Day Sugar Detox Free Download | Page 18

MEDITERRANEAN BREAKFAST WRAP
Prep Time: 15 minutes | Cook Time: 12 minutes | Serves: 4
Ingredients:
4 omega-3 eggs, whisked 1
tablespoon extra virgin olive oil
½ cup onion, diced
2 cloves garlic, minced
1 cup greens of choice (spinach,
kale, watercress, chard, etc.),
chopped
¼ cup sun-dried tomatoes, diced
¼ cup kalamata olives, diced
½ teaspoon dried basil
Dash cayenne pepper
Sea salt and black pepper to taste
8 slices roast turkey breast, organic
if possible
¼ cup hummus
1 avocado, sliced into 8 segments
Instructions:
1. Keep whisked eggs in a bowl at room temperature.
2. Heat oil over medium-high heat and sauté onion for 2 minutes,
or until softened. Reduce heat to medium-low.
3. Add garlic and stir to combine. Add greens, tomatoes, olives
and seasonings. Cook for another 2 minutes, stirring frequently.
4. Add eggs to mixture and scramble.
5. Turn heat off.
6. Layer 2 slices of turkey together. Spread a layer of hummus on
top. Place a little egg mixture on one-half of the turkey breast
and then roll the rest of the turkey around the egg mixture.
7. If desired, place back into skillet and cook the wrap until the
turkey is warmed through, or eat as-is. Spread any leftover egg
mixture over the top.
8. Top with avocado and serve with a side of berries.
Nutritional analysis per serving (1 wrap): calories 324, fat 24 g,
saturated fat 5 g, cholesterol 343 mg, fiber 5 g, protein 20 g,
carbohydrate 7 g, sodium 493 mg
Nutritional analysis per serving (1 wrap with ½ cup berries):
calories 365, fat 24 g, saturated fat 5 g, cholesterol 343 mg, fiber
7 g, protein 21 g, carbohydrate 17 g, sodium 499 mg
What to Do: Other lifestyle factors
Exercise
I encourage 30 to 45 minutes of cardiovascular exercise at least six times a
week.
You may try interval training (a good example is “wind sprints,” which are
described in The Blood Sugar Solution) if you are feeling stronger. I also
encourage strength training to build muscle and reduce body fat composition.
Exercise is not a luxury. It’s a necessity when it comes to preventing almost all
chronic disease, from heart disease to cancer, from dementia to diabetes, from
osteoporosis to osteoarthritis. You cannot age successfully without it. It is
simply how we are designed.