Zucchini-Hummus Chicken Wrap | Recipe

Zucchini Hummus Chicken Wraps

This hassle-free wrap makes healthy eating easy. Simply slather a heap of hummus onto a big whole-wheat tortilla, and pile on the fresh ingredients! These keep well in the fridge, so you can make them in advance for on-the-go lunches, or cut them in half for party appetizers.

Zucchini-Hummus Chicken Wrap


  • 1 cup (5 ounces or 140 grams) shredded boneless, skinless rotisserie chicken breast
  • 1/4 cup (40 grams) crumbled feta cheese
  • 1 teaspoon chopped fresh oregano
  • 1/2 teaspoon coarse black pepper
  • 2 medium zucchini (10 ounces or 390 grams)
  • 1/2 cup (120 grams) plain hummus
  • 4 (10-inch or 60 grams each) whole-wheat tortilla
  • 2 cups (60 grams) spinach
  • 1/4 cup (30 grams) thinly sliced red onion
  • 1/4 cup (40 grams) sliced roasted red pepper


Stir together chicken, feta, oregano and pepper in a large bowl. Set aside.

Slice ends from zucchini, and cut lengthwise into thin ribbons using vegetable peeler or mandolin.

Spread 2 tablespoons hummus on each tortilla. Divide spinach and zucchini equally over hummus. Divide chicken mixture, onion and roasted red pepper equally among tortillas. Roll tightly; wrap in plastic wrap, and refrigerate until ready to serve.

Nutrition Information

Serves: 4 |  Serving Size: 1 wrap

Per serving: Calories: 248; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 556mg; Carbohydrate: 16g; Dietary Fiber: 13g; Sugar: 3g; Protein: 18g

Nutrition Bonus: Potassium: 172mg; Iron: 11%; Vitamin A: 35%; Vitamin C: 28%; Calcium: 13% 

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3 Healthy Foods That Lead To Bloating And Constipation

Healthy Foods That Lead To Bloating And Constipation – Find out!

Hello All!!!

There wouldn’t be a soul in this world who likes to feel bloated and constipated.

Your mind’s clarity depends on the clarity of your bowels. Intestines that are not clear can cause a foggy and slow thinking process apart from killing your creativity. You can also land up with a headache, fatigue, bad breath, acne and a terrible body odour. So, you are doomed inside out!

Digestion depends a lot on what you eat and how you eat it. There are some snacks that are recommended by modern health and weight loss experts but they can cause a lot of digestive unease. Get ready to be surprised because there are healthy foods that lead to bloating and constipation.

According to Ayurveda, when you have gas issues ( too much of air) or constipation (dryness), adding more of light or dry items will only increase the problem. Instead, try to counterbalance the problem with foods that are soft, easy to digest and nourishing. It is said that gas and constipation can be because of vata dosha imbalance. However, this is a general guideline, if you want to get individual recommendations, you should visit the Ayurvedic practitioner.

Healthy foods that lead to bloating and constipation



Nuts are always recommended by health experts. But do you know that they are very drying for you, apart from being difficult to digest and heavy for most individuals? You have peanuts, pistachios, almonds and many more varieties to choose from. They are definitely great when it comes to the nutrients part. However, nutrients alone are not what you must consider when you eat something. What you should pay attention to is the fact whether you can digest the product and absorb its nutrients or not. If you are unable to digest it, no matter what it is, you should not be overloading on it.

Stores have roasted nuts that are dry, heavy, oily and difficult to digest according to Ayurveda. All the 3 doshas can get aggravated when they are consumed in excess by an individual with a weak digestive system. In order to make nuts more digestible, Ayurveda recommends to go in for fresh nuts of which almonds is the best choice and soak them for 8-36 hours. When you soak nuts, they get rehydrated, the phytic acid in them gets reduced and the life energy or prana increases. Phytic acid is known to irritate the stomach. It binds to the minerals in the gastrointestinal tract if it is not nullified or reduced by soaking, sprouting or fermenting. So, you must consume soaked almonds after peeling off their skin. Don’t consume more than 10 to 15 almonds a day.


Quick And Healthy Breakfast Ideas For Weight Loss yoghurt fruits

Yoghurt is heavy, cold and mucus forming and can be heavy food to digest. Most of the yoghurt you buy from stores is from unhealthy and unhappy cows. Even the word ‘Greek’ does not make much difference as it can still be full of antibiotics, hormones and additives. If you are a yoghurt lover, you can always go in for organic and fresh yoghurt. Go in for unpasteurized goat milk yoghurt. It would be advisable to add some honey and cinnamon to yoghurt and serve it at room temperature and not too cold. The warming property of honey and cinnamon will be helpful in counterbalancing the dampness of yoghurt.

Kale chips

Curly Kale

Surprised? You must remember that the value of an item should not be measured by what is mentioned on the nutrition label, it is measured by what the body can assimilate from the food and how much energy is needed to digest it.

Kale is from the cabbage family and has a gas forming tendency in weak bellies. Eating dry chips from a veggie that is already hard on the belly will simply make matters worse. People add toppings of nuts, spices and protein powders that turn kale chips into a gas-promising and constipating meal. Instead go in for kale in stews or soups.

Choose your food carefully and listen to your belly!

Wasn’t it informative to know about Healthy Foods That Lead To Bloating And Constipation?

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How to Win the Yogurt Aisle

Like cereal in its day, yogurt has transformed the dairy aisle. Once relegated to a shelf or two, yogurt now comes in so many varieties the aisle has swollen to accommodate its popularity. And this is good news, both for those who embrace yogurt for health reasons and those who value its versatility.

Yogurt with fat is better for us — with less sugar than low-fat yogurt — and it’s friendlier to our waistlines and more flexible in cooking. The fact that it contains wide-ranging nutrients — protein, calcium, B vitamins, vitamin D, potassium, phosphorus, magnesium and zinc, as well as plentiful “good” bacteria — further incentivizes us to give yogurt the attention it deserves.

Here are four different factors that might influence your yogurt-buying decisions:

1. FAT

Until a few years ago, low-fat and nonfat yogurts reigned supreme in U.S. supermarkets. Fat-phobia among health professionals and consumers meant consumer demand for fuller-fat options was slim to none. Unfortunately, with fat off the label (and out of the cup), carbs filled the void. Those who reached for high-sugar — but fat-free — yogurts thinking they were making a diet-friendly choice were doing anything but.

Today, our understanding of dietary fat is more nuanced. Some fats (like transfats) have no place in a healthy diet. But the moderate saturated fat found in whole-milk yogurt is no longer demonized. Fat provides satiety — a feeling of fullness — and replacing fat with carbs does nothing to curb obesity.


In addition to fat, you can also choose the milk type beyond that which comes from the cow.

  • Sheep milk has more milk solids, so sheep yogurt has extra body even without straining.
  • Goat milk is more delicate, with a looser, runnier set.
  • Non-dairy options have expanded to include cultured cups based on milks from coconut, almond and, of course, soy.



Step aside, vanilla and strawberry. Today, look for Persian yogurts (like White Moustache of Red Hook, New York), in flavors like date, sour cherry and quince; Indian yogurts (like Prayani out of Hart, Michigan), in carrot with cumin and coriander or cucumber with mint and cilantro; and Icelandic yogurts (like Icelandic Provisions), which combines blueberry with bilberries, peach with cloudberries and strawberry with lingonberries — Nordic fruits you’d be hard-pressed to find in the produce aisle.


By now we’re all aware of Greek yogurt, the thickened, strained yogurt whose whey has been drained. A greater concentration of milk solids with a higher proportion of protein is left behind. Icelandic skyr, which is also thick and dense, tends to be higher in protein as well.

Those who want to maximize their calcium, take note: much of the calcium in yogurt resides in the whey. Toss the whey and you toss a good deal of calcium.

Perhaps consider Bulgarian yogurt (lactobacillus Bulgaricus, one of the key bacteria in yogurt, is named for that country) or yogurt marketed as “European-style.” These varieties tend to be less thick than Greek because the whey remains inside. (Any unstrained yogurt, unless artificially thickened, should retain its whey.)

Then there’s Australian yogurt. Creamy and luscious, this indulgent style is popular for dessert, though those looking to it as a diet-friendly choice should pay close attention to the sugar grams, which can soar depending on the flavor and brand.


With so many yogurt options available, it’s easier than ever to find one you love that’s truly healthful. With sugar-bomb yogurt so common, read labels closely — especially if you’re watching your waistline. Or do like I do: Stick with a high-quality, whole-milk plain yogurt. Add any sweetener, as well as fresh fruit, herbs, vegetables, nuts and more at home.

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8 Make-Ahead Summer Breakfasts Under 300 Calories

Breakfast should be healthy, convenient and refreshing. Start the day with fresh, crisp fruits and hearty veggies with these great grab-and-go breakfast options:


Add a playful twist on classic oatmeal, this dish has layers of oatmeal and yogurt, studded with crunchy almonds and fresh blueberries. It’s high in fiber and gluten free — and you can make it your own by adding your favorite fruit and nuts. Recipe makes 2 servings at 1 parfait each.

Nutrition (per serving): Calories: 296; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g ; Cholesterol: 6mg; Sodium: 69mg; Total Carbohydrates: 44g; Dietary Fiber: 6g; Sugars: 20g; Protein: 11g


Creamy avocado, spicy sprouts, fresh tomatoes and crunchy cucumber slices are sandwiched between two slices of bread to make a healthy, meatless, 5-minute breakfast for less than 250 calories. For an even quicker prep, use store-bought guacamole for the avocado spread. Recipe makes 2 servings at 1 sandwich each.

Nutrition (per serving): Calories: 231; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 326mg; Carbohydrate: 34g; Dietary Fiber: 5g; Sugar: 8g; Protein: 5g


A gluten-free alternative to oatmeal, this cinnamon-infused quinoa takes just 25 minutes to cook. Add seasonal fruit or crunchy toppings such as toasted coconut and almonds for added texture and flavor. Tip: Cook the quinoa ahead of time and store in the fridge for up to 5 days. Recipe makes 2 servings at 3/4 cup quinoa each.

Nutrition (per serving without toppings): Calories: 172; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 157mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 0g; Protein: 7g


Bake a batch of these Italian-style frittatas using a muffin pan the night before. Flavorful and high in protein, these mini frittatas are packed with tomatoes, lean chicken sausage, mozzarella and fresh basil. Recipe makes 6 servings at 2 frittatas each.

Nutrition (per serving): Calories: 291; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 6g; Cholesterol: 297mg; Sodium:489 mg; Carbohydrate: 15.5g; Dietary Fiber: 2g; Sugar: 4g; Protein: 21g


When it comes to the most important meal of the day, convenience is king. These portable oatmeal cups are versatile and perfect for on-the-go munching. Pair with fresh fruit, Greek yogurt and a sprinkle of nuts for a complete breakfast. Recipe makes 6 servings at 1 muffin-size cup, 1/4 cup plain Greek yogurt and 1/4 cup fresh berries each.

Nutrition (per serving): Calories: 139; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 226; Sodium: 226mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 5g; Protein: 10g


Kick chia seed pudding up a notch with the addition of lime zest and creamy coconut milk. This pudding is sweetened with stevia, but you can substitute honey if desired. Prepare this pudding the night before so you can lap it up the next morning. Recipe makes 2 servings at 1 cup each.

Nutrition (per serving): Calories: 160; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 59mg; Total Carbohydrate: 18g; Dietary Fiber: 11g; Sugars: 6g; Protein: 4g


Store-bought muffins are usually laden with excess sugar and fat — not to mention calories. Stay on track with your clean-eating goals with these healthy homemade lemon-poppy seed muffins. Tender and moist with a bright pop of citrus, these muffins are made with wholesome ingredients like whole-wheat flour and Greek yogurt. Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 119; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 76mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 4g; Protein: 5g


Spiralizing is an entertaining way to get fresh vegetables into your diet. This spiralized squash frittata’s main ingredients are vitamin C-rich zucchini and protein-packed eggs. If you don’t have zucchini on hand, substitute carrots, parsnips or bell peppers. Recipe makes 4 servings at 1/4 frittata each.

Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 192mg; Sodium: 349mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 5g; Protein: 12g

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