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Pregnant and breastfeeding Moms need certain nutrients to help build a strong foundation for their baby's development. So we're sharing new and exciting recipes that include them, from magnificent meals packed with protein to delicious dishes that include healthy fats. You may not be able to decide what's more fun, cooking or eating all these scrumptious meals.

Cheesy Bean Burrito (meatless meal)

  • Prep Time: 8 minutes
  • Cook Time: 15 minutes
  • Makes: 4 servings

Oven baked burritos are a quick to the table supper the whole family can enjoy. Using convenient canned beans, pre-washed spinach, and pre-shredded cheese is an easy way to get calcium into your diet. Learn more about calcium


1box pinto beans, drained and rinsed can (19 oz/540 mL) 1
1/4 cup mild medium or hot tomato salsa 50 mL
1 tbsp  taco seasoning mix 15 mL
4 low fat whole wheat flour tortillas large (burrito-size) 4
1- 1/3 cup shredded reduced fat mild cheddar cheese 325 mL
2 cups baby spinach leaves 500 mL
1/2 cup nonfat or reduced fat sour cream 125 mL
1/4 cup chopped green onions 50 mL


  1. Preheat oven to 350 º F (180º C).
  2. In medium bowl, combine beans, salsa, and taco seasoning mix; with potato masher or fork, mash into coarse purée.
  3. Arrange tortillas on work surface. Spoon 1/4 of bean mixture down centre of each. Top with 1/3cup (75 mL) cheese followed by 1/2 cup (125 mL) spinach.
  4. Fold in ends of each tortilla and roll up. Place seam-side-down on ungreased  baking sheet. Cover loosely with piece of foil and bake for 15 minutes or until cheese is melted.
  5. Serve topped with dollop of sour cream and sprinkle of green onions.

Nutrients per Serving

Calories 325
Carbohydrate 43 g
Fat 8 grams fat (4.7 g saturated fat)
Fibre 16 g
Protein 19 g
Cholestrol 20 mg
Sodium 1061 mg