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burrito w cowboy salsa

Friday Foodie: Healthy Breakfast Burrito

Wondering what happened to the Friday Foodie? I was waylaid with a cold and a few other happenings, that kept me off the computer for a few days. But better late than never, right? Here’s the last in the breakfast series:

Breakfast burritos are easy to make healthy, but just as easy to make in a not so healthy manner. Loading them up with cheese, eggs and potatoes, is not so good. Avoiding the fat and cholesterol are important when preventing Type II Diabetes. So try this for a change of pace as a healthy, filling way to start your day.

To remove excess salt, rinse a can of black beans OR any bean of your preference.

rinsing beans

Heat the beans with a couple of tablespoons of low sodium vegetable broth or water. Add a teaspoon of cumin and 1/2 teaspoon of chile powder. I used green chile powder in mine today. I also chopped up some red onion and tossed that in, though you can add any kind of onion. If using green onions, scallions, chop them and layer them on the burrito.

beans w onions cumin green chile powder

I also heated up some brown Spanish rice I had made earlier in the week. (I’ll share this recipe with you in the future.)

spanish rice

Chop some cilantro. I learned a great trick from a colleague, Elizabeth Rider. I keep my cilantro in a jar of water in the crisper drawer. I have had this cilantro for over a week, and instead of getting slimy and brown, it has stayed fairly crisp and definitely fresh.


Heat a whole grain tortilla over the gas burner (do not attempt this if you have sensitive finger tips or not sure how to do it. I have touched hot plates, pans, etc. so much as a cook in my life, my finger tips don’t notice the heat.) or heat in a dry pan or on the shelf of a hot oven. Heat until soft, which only takes a few minutes.

heating tortilla on gas flame

Layer tortilla with beans, rice, salsa, cilantro and roll up. I wrap each in foil to keep warm while I made additional burritos and put the fresh food away. This also sets the burrito and makes it easier to eat.

burrito w cowboy salsa

What? No cheese? Yes, no cheese. We are a nation addicted to cheese and it is not healthy for us. I’ll do a post on this soon to give you my reasons. Afraid you’ll miss the cheese? Add more seasoning and salsa and you won’t miss a thing!

Fold up bottom of tortilla first.

first fold in burrito

Then fold in one side, tucking in filling as you go and then fold over the last side.

bean bkfst burrito

What makes this a breakfast burrito? Eating it for breakfast! There is nothing special about breakfast foods, so chose something that is dense in nutrients and full of fiber. This will keep the hunger at bay until lunch. Additionally, by eating breakfast, studies show you will eat 20% fewer calories throughout the day. Pick something healthy and hearty and enjoy a great day!

Friday Foodie: Healthy Breakfast Burrito
Recipe type: Breakfast
Cuisine: New Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 4
A hearty burrito that is great for breakfast, but can be enjoyed for any meal of the day.
  • 4 whole grain tortillas
  • 1 can of black or pinto beans, drained and rinsed
  • 2-3 Tbs of vegetable broth
  • 1 tsp cumin
  • 1 tsp chile powder (or ½ c chopped green chile)
  • ¼ c chopped onion
  • 1 c Spanish brown rice
  • ½ c salsa
  • ½ c chopped scallions
  • ½ c chopped cilantro
  • optional: sliced avocado
  1. Heat beans in vegetable broth over medium/high heat
  2. Add cumin and chile
  3. Stir in onion
  4. Once hot, set aside
  5. Heat tortillas either one at a time over gas flame OR on rack in 400 degree oven
  6. Layer ¼ c Spanish rice down center of tortilla, stopping an inch from the bottom
  7. Layer ¼ of beans down rice
  8. Layer with 2 tbs salsa
  9. Sprinkle with scallions if using
  10. Layer with 2 Tbs of cilantro
  11. Add a few slices of avocado if using




My Santa Fe: Blue Corn Cafe

This way to Blue Corn Cafe


Good morning fans of My Santa FeBlue Corn Cafe, downtown at 133 Water Street, is another favorite for us. We are big fans of the Wednesday night, all night, $2.00 pints and the bartender, Dom.

Dom at Blue Corn




















The bar has recently been remodeled, and though I loved the coziness of the old bar, the new is a great place to watch a game and hang out with friends. The staff is friendly and the food is great. We always enjoy a visit here. I have been on a quest to find the best Huevos Rancheros here in Santa Fe and believe I have found them at Blue Corn.





This is a rare treat dish for me, but as a true New Mexican, one cannot go without eating it on occasion. Two corn tortillas layered with red chile, a bit of cheese and then covered in more red chile with two eggs, for me over medium, on top and you have the perfect combination of deliciousness. Blue Corn red chile sauce has just the right punch and flavor.




As a health coach, believe me, chips are not a healthy choice, but Blue Corn Cafe has the thinnest, crispiest chips and every now and then I must indulge. The secret to enjoying chips is to load your chip with the salsa and guacamole, both very healthy, savor the flavor and then only eat a few of the chips.

The interior of the new bar is light filled during the day, and has great lighting in the evening.




Including some unique features.




The menu is varied and they do have some healthier choices than huevos. The salads can all be adjusted for the health conscious and the tortilla filled salad is really good, but DO NOT eat the shell and leave off the sour cream.

There are two locations for Blue Corn, the cafe downtown, and the brewery located at 4056 Cerrillos Road. We stop in there every now and then if we find ourselves on that side of town.

Both locations offer the brewery’s beers. My favorite is End of the Trail Brown Ale. Steve likes an IPA, but branches out to their seasonals now and then. They had a Scotch Ale earlier this year, which is my ultimate fav. Must be my Scottish roots.

Give Blue Corn Cafe a try. Tell Dom I sent you and enjoy!

See you around Santa Fe!

walking through gate




















Peace and Joy!