Breakfast Burrito

“This burrito combines my two favourite foods—eggs and avocado,” says contributing chef, Nate Appleman. One egg has six grams of protein; avocado is high in fibre and healthy fats.



1 red onion, diced finely

1 small jalapeño, diced finely

1 tablespoon olive oil

1⁄2 teaspoon ground cumin

1 425g can kidney beans, drained and rinsed

4 eggs mixed with a fork

Salt to taste

1⁄4 cup low-fat Greek yoghurt

Juice of one lime

4 25cm tortillas

1⁄2 cup shredded Vintage or cheddar cheese

1 avocado, cut into slices

1 cup salsa


To make:

Sauté onion and jalapeño in olive oil. When onion is soft, add cumin. Add beans and stir. When beans are hot, add eggs and cook until fluffy. Season with salt. Mix the yoghurt with lime juice and set aside. Toast tortillas over an open flame on the burner, or place under the griller until they puff up. Lay out the tortillas and divide the egg-and-bean mixture evenly among the four tortillas. Top the eggs with an even amount of cheese, avocado, and yoghurt. Roll and top with salsa. Serves four.


Kilojoules per serving: 2100

Carbs: 57g

Fibre: 14g

Protein: 23g

Fat: 24g


In 2007 Nate Appleman weighed 113kg. But when his son Oliver, now 5, was born, Nate decided to get fit. He started running, cut back on sweets, and shed 38 kilos. He now logs 55 kilometres per week. “Breakfast gives me energy to train,” says Appleman, 33, “and keeps me from overeating later.”

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