For busy people who want a quick grab-n-go meal, sandwich wraps are the perfect choice. Using only simple ingredients that you have on hand, you can put together delicious and healthy meals in minutes. They are perfect for breakfast, lunch, dinner, and even snacks whenever you are short on time or energy.
Here is a simple procedure to put a healthy and delicious wrap together in just a little bit of time. It's quick, easy, and flexible and allows for your own tastes, the seasons, or for what you may have on hand at the time you make your sandwich wrap. Just take the ingredients you are using and layer them down the center of the wrap, leaving an inch or so at the bottom to close the wrap when you are finished.
1. The type of wrap you choose can be anything from soft tortilla shells (plain, whole grain, flavored varieties like spinach, tomato, etc.), kale leaves (just be sure to cut out the hard stem and use the soft leafy portion and use raw or steamed), or large lettuce leaves, or even some steamed cabbage leaves.
2. Pick a spread. This will be the flavoring that goes underneath all your ingredients. Spread a layer of your chosen spread over the surface of the wrap. Some simple ideas for spreads are cooked, mashed beans (like black beans, cannellini beans, kidney beans), nut butter, mustard, or cream cheese (either the whipped or regular variety).
3. Pick a hearty filling. Place a filling or combination of fillings on the wrap down the center in a strip. Some simple ideas are: cheese (sliced, shredded, or crumbled varieties), tempeh, tofu (baked varieties), leftover cooked chicken (sliced thinly), canned or fresh cooked tuna or salmon, or hard-cooked eggs, etc.
4. Add some vegetables or fruit to the wrap. This is a painless way to get vegetables and fruit in your diet. Place your chosen vegetables or fruit on top of your filling. Here are some simple and flavorful suggestions:
Vegetable Suggestions: choose from sliced roasted red peppers, sliced scallions, shredded lettuce, peeled and thinly sliced jicama, thinly sliced cucumbers, shredded cabbage, shredded carrots, fresh tomato slices or diced tomatoes, sliced mushrooms, chopped or diced onion, sliced sweet bell peppers, marinated artichoke hearts, thinly sliced fennel, etc.
Fruit Suggestions: use banana slices, fresh berries, diced or sliced apples or pears, sliced grapes, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, etc.
5. Add a little flavor topping. This just puts a little extra zip into the wrap. Place as much of the flavor topping as you like on your vegetable or fruit layer. Depending on the type of wrap you are making, here are some topping suggestions.
Crunchy/Salty/Spicy Flavor Toppings: salsa, pickle relish, peanut sauce, oyster sauce, a sprinkling of soy sauce, cooked and crumbled bacon bits (regular or vegetarian), chopped nuts, a little chopped fresh herbs of choice like basil, dill, oregano, mint, or cilantro
Sweet/Spicy/Crunchy Flavor Toppings: a spoonful of marmalade or all-fruit spread, nutmeg or cinnamon, a little chutney, or something crunchy and/or sweet like granola, chopped nuts, mini-chocolate chips, shredded coconut, etc.
When you have everything added to your wrap sandwich, just fold up the bottom flap over your ingredients and then fold in each side, one over the other to close it.
A few simple and flavorful wrap sandwich ideas are listed to get you started making these quick meals in minutes.
- whole grain tortilla wrap, mayonnaise, cooked boneless chicken breast (thinly sliced), shredded lettuce, mango chutney
- whole grain tortilla wrap, tahini, chayote slices, chunky applesauce mixed with some plain, Greek yogurt, cinnamon
- spinach flavored tortilla wrap, cocktail sauce, (shelled, cooked, and chopped) shrimp, (canned and drained) mandarin orange slices, feta cheese
- whole grain tortilla wrap, almond butter, sliced peaches, sliced strawberries, honey, cinnamon
- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese
- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream
- spinach flavored tortilla wrap, garlic hummus, canned tuna (packed in water, drained, and flaked), cottage cheese, a sprinkle of Italian seasoning, radish sprouts, capers
- whole grain tortilla wrap, mayonnaise, cooked and flaked crabmeat, chopped celery and scallions, lemon zest, diced avocado
Here is a simple procedure to put a healthy and delicious wrap together in just a little bit of time. It's quick, easy, and flexible and allows for your own tastes, the seasons, or for what you may have on hand at the time you make your sandwich wrap. Just take the ingredients you are using and layer them down the center of the wrap, leaving an inch or so at the bottom to close the wrap when you are finished.
1. The type of wrap you choose can be anything from soft tortilla shells (plain, whole grain, flavored varieties like spinach, tomato, etc.), kale leaves (just be sure to cut out the hard stem and use the soft leafy portion and use raw or steamed), or large lettuce leaves, or even some steamed cabbage leaves.
2. Pick a spread. This will be the flavoring that goes underneath all your ingredients. Spread a layer of your chosen spread over the surface of the wrap. Some simple ideas for spreads are cooked, mashed beans (like black beans, cannellini beans, kidney beans), nut butter, mustard, or cream cheese (either the whipped or regular variety).
3. Pick a hearty filling. Place a filling or combination of fillings on the wrap down the center in a strip. Some simple ideas are: cheese (sliced, shredded, or crumbled varieties), tempeh, tofu (baked varieties), leftover cooked chicken (sliced thinly), canned or fresh cooked tuna or salmon, or hard-cooked eggs, etc.
4. Add some vegetables or fruit to the wrap. This is a painless way to get vegetables and fruit in your diet. Place your chosen vegetables or fruit on top of your filling. Here are some simple and flavorful suggestions:
Vegetable Suggestions: choose from sliced roasted red peppers, sliced scallions, shredded lettuce, peeled and thinly sliced jicama, thinly sliced cucumbers, shredded cabbage, shredded carrots, fresh tomato slices or diced tomatoes, sliced mushrooms, chopped or diced onion, sliced sweet bell peppers, marinated artichoke hearts, thinly sliced fennel, etc.
Fruit Suggestions: use banana slices, fresh berries, diced or sliced apples or pears, sliced grapes, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, etc.
5. Add a little flavor topping. This just puts a little extra zip into the wrap. Place as much of the flavor topping as you like on your vegetable or fruit layer. Depending on the type of wrap you are making, here are some topping suggestions.
Crunchy/Salty/Spicy Flavor Toppings: salsa, pickle relish, peanut sauce, oyster sauce, a sprinkling of soy sauce, cooked and crumbled bacon bits (regular or vegetarian), chopped nuts, a little chopped fresh herbs of choice like basil, dill, oregano, mint, or cilantro
Sweet/Spicy/Crunchy Flavor Toppings: a spoonful of marmalade or all-fruit spread, nutmeg or cinnamon, a little chutney, or something crunchy and/or sweet like granola, chopped nuts, mini-chocolate chips, shredded coconut, etc.
When you have everything added to your wrap sandwich, just fold up the bottom flap over your ingredients and then fold in each side, one over the other to close it.
A few simple and flavorful wrap sandwich ideas are listed to get you started making these quick meals in minutes.
- whole grain tortilla wrap, mayonnaise, cooked boneless chicken breast (thinly sliced), shredded lettuce, mango chutney
- whole grain tortilla wrap, tahini, chayote slices, chunky applesauce mixed with some plain, Greek yogurt, cinnamon
- spinach flavored tortilla wrap, cocktail sauce, (shelled, cooked, and chopped) shrimp, (canned and drained) mandarin orange slices, feta cheese
- whole grain tortilla wrap, almond butter, sliced peaches, sliced strawberries, honey, cinnamon
- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese
- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream
- spinach flavored tortilla wrap, garlic hummus, canned tuna (packed in water, drained, and flaked), cottage cheese, a sprinkle of Italian seasoning, radish sprouts, capers
- whole grain tortilla wrap, mayonnaise, cooked and flaked crabmeat, chopped celery and scallions, lemon zest, diced avocado
About the Author:
For more low-cost meal ideas, like these sandwich wraps, visit Quick Salad Recipes.com. Laura Cokherell, an avid cook, offers simple solutions for daily meal planning with a wide variety of fast recipes that use short ingredient lists, fresh and natural food, and simple preparation, for everything from breakfast through dessert, for busy people everywhere.
No comments:
Post a Comment