Salsa and “cream cheese” whole grain tortilla roll-up
Yep, salsa counts as produce. When tomatoes are heat-processed to make salsa, they offer some special benefits. Cooking tomatoes enhances their lycopene content, a healthy carotenoid that’s associated with protective roles for certain cancers, cardiovascular diseases, and other chronic diseases, according to a 2021 review published in Antioxidants.Mix your tomato-based salsa with plant-based “cream cheese” and roll it up in a whole grain tortilla. Lycopene is better absorbed when coupled with fatthat’s where “cream cheese” comes in. Look for a plain cream cheese alternative made with almond milk. Expect a two-tablespoon serving to provide 70 calories, six grams of total fat (with zero grams of saturated fat!), and two grams of plant protein.The zesty, creamy filling is all wrapped up in a whole grain tortilla. Choose a sprouted grain one, if you can. Either way, this provides more protein and good carbs (including fibre) for sustained energy. For a high-performance upgrade, add in mashed black beans or black bean dip.(Also Try: A Spicy Berry Fruit Salsa)