Wraps make a healthy, low-carbohydrate lunch.
Wraps are a good alternative for sandwiches. Nutritious wraps are easy to make. Use whole wheat to make your wraps, and select your ingredients carefully, avoiding unhealthy oils and sugars. A delicious, healthy, portable meal awaits.
History of Wraps
A sandwich wrap is a variant of a taco or burrito. In a sandwich wrap, traditional sandwich ingredients are wrapped in a soft flour tortilla or other soft, flat bread. The wrap was reputedly first served at a restaurant owned by major league baseball player and manager, Bobby Valentine.
Turkey Avocado Wrap
Turkey is a low-fat food that pairs well with stronger flavors. This wrap takes advantage of turkey's health benefits and adds avocado, which is high in healthy oils. The proportions in this wrap aren't precise. You can adjust them to your taste.
Handful of turkey
Handful of baby spinach
Vinaigrette dressing
Whole-wheat wrap
1/2 an avocado
About 2" of cucumber, sliced thinly
Tomato, sliced thinly
Salt and pepper
Shred the turkey and add it to the spinach in a bowl. Toss a tablespoon or so of vinaigrette dressing to coat the turkey and spinach. Dressings based on olive oil are healthier than those using other oils. Spread the turkey, dressing and spinach evenly on the whole-wheat wrap. Add sliced avocado. Cover this layer with the thinly sliced cucumber and tomato. Salt and pepper to taste. Wrap and eat.
Spicy Asian Wrap
This wrap uses chicken, a low-fat healthy meat, and combines several Asian flavors for a unique take on the wrap concept.
Soy sauce
Rice vinegar
Sesame oil
Handful of chicken
Handful of baby spinach
Whole-wheat wrap
About 2" of cucumber, sliced thinly
White pepper
Mix 1/2 teaspoon of soy sauce with 1/2 teaspoon of vinegar. Add several drops of sesame oil. Adjust the proportions of this sauce to your taste. Shred the chicken and add it to the spinach in a bowl. Toss the chicken and spinach with the soy vinaigrette. Spread the chicken, vinaigrette and spinach evenly on the whole wheat wrap. Cover this layer with thinly sliced cucumber. Add white pepper to taste. Wrap and enjoy.
Apple Pork Wraps
Pork is another low-fat healthy meat. This recipe combines some unusual ingredients that are not often found in wraps and sandwiches.
Fresh sage
Handful of pork
Olive oil
A few leaves of romaine lettuce
Whole-wheat wrap
About 2" of cucumber, sliced thinly
1/2 an apple, sliced thinly
Salt and pepper
Chop the sage finely. Mix the pork and fresh sage with 1/2 - 1 teaspoon of olive oil. Lay one or two leaves of romaine lettuce on the whole-wheat wrap. Spread the pork evenly over the lettuce. Cover this with thinly sliced cucumber and apple. Add salt and pepper to taste. Wrap and eat.
Creative Use of Seasonal Ingredients
Wraps don't necessarily require a recipe. Consider fresh, seasonal ingredients and make your own wrap creation.For example, a tomato, basil and mozzarella wrap is easy to make and, if you use olive oil or an olive oil vinaigrette, very healthy. If you grow herbs or can get fresh herbs at your local grocer, add fresh dill to other ingredients to make an unusual, but very tasty, wrap. If you live near the ocean, try creating a fresh-fish wrap.
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