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Mix and Match - Tasty Wraps and Salad Rolls

A great way to use leftovers, prepare a healthy balanced meal and a great substitute for changing up your lunch from sandwiches.


Steps for making a tasty wrap or roll:


  • Choose what type of wrap you will use

  • Place ⅓ to ½ cup of your choice of protein on the bottom third of each wrap

  • Add a variety of chopped vegetables and/ or fruit

  • Dress it up, give it extra flavour and moisture with a tasty salsa, spread or sauce

  • Sprinkle with your favourite extras

  • Don’t overfill your wrap, it makes it harder to fold, and wrap it up by folding bottom up over filling, folding in two sides and rolling to wrap up tightly

Choose your Type of Wrap


Use a whole grain, flax, or sprouted wheat tortilla (if possible) or use a low carbohydrate / calorie option for your wrap such as a spring roll rice paper wrapper, a large leaf of lettuce, leaf of lacinato kale (dinosaur kale) or Swiss chard (blanching these makes them easier to wrap and eat).


Choose a Protein


An easy way to get more legumes such as black beans, edamame beans, chickpeas, kidney beans, lentils (canned or cooked from scratch), some heart healthy salmon (or tuna), sauteed ground beef/turkey, leftover meats or chicken, shrimp/prawns, eggs, cubed tofu (smoked tofu an option), grated cheese, cottage cheese, ricotta cheese or even a nut butter such as almond or peanut butter.



Pack it with Vegetables and Fruit


Tomatoes always a winner, frozen corn or green peas, your choice of leafy greens, shredded purple cabbage, bean sprouts / broccoli sprouts, chopped red onion, grated carrots/beets, sliced cucumber, strips of bell peppers, chopped radishes, water chestnuts, diced celery, zucchini, sliced mushrooms, roasted vegetables, sliced strawberries, blueberries, apples, pears or some pomegranate seeds … the options are endless!


Add a Mouthwatering Sauce


Tzatziki, fresh tomato salsa, black bean salsa, baba ghanouj, Greek yogurt with a little Dijon or lemon juice, hot sauce, peanut sauce, hoisin sauce, hummus, pesto, chutney, cranberry sauce, or just a drizzle of olive oil, sesame or peanut oil, squeeze of lemon or lime juice or just some sliced or mashed avocado.


Add Some Optional Extras and Grains


Small amount of leftover grains - barley, quinoa, bulgur, buckwheat, whole wheat couscous. Feta cheese, soft goats cheese (Chevre), sun-dried tomatoes, sunflower seeds/pumpkin seeds, chopped nuts, your favourite fresh herbs, or dried spices – such as turmeric, cumin, cajun spice, Italian seasoning.


RECIPE - Corn and Black Bean Wraps


1 large tortilla (whole grain)

2 heaping tablespoons fresh or bottled tomato salsa

1/3 cup black beans (canned, no added salt)

1/4 cup frozen corn

1/4 avocado, chopped

1 cup baby greens (lettuce or spinach)

few sprigs of cilantro (optional)


Place frozen corn in a strainer and rinse with hot water for about 30 to 60 seconds until thawed or soak in boiled water. Warm the tortilla in the microwave for about 20 seconds to make it easier to wrap. Pour salsa in a strip on the half of the tortilla that’s closest to you. Spread black beans, corn, avocado and over salsa. Tear leaves off cilantro stems, sprinkle over bean mixture and top with baby greens.


NOTE: Remove some ingredients if too much to wrap. Fold the bottom of the wrap over the fillings, then fold in both sides of the wrap. Roll from the front edge closest to you tightly.


Once assembled, eat it right away, or heat it on a skillet to seal the seam or wrap in foil (twist the ends) to make it portable.


That’s a Wrap!


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Registered Dietitian

Vancouver and North Vancouver

British Columbia, Canada

© 2017 by Michele Blanchet, RD. Proudly created with Wix.com

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