Wednesday, August 7, 2013

That's a Wrap

I often ask about barriers to healthy eating and hear about a lack of time, being unsure of what to make, picky family members, etc.   Wraps can be a great way to get a quick and balanced meal (depending on the ingredients your choose).  Adding a glass of milk and/or piece of fruit for dessert can complete the meal as well. 

They also work as a meal on the go and when you set out ingredients, everyone can take part in the prep.  Coincidentally, for our theme this month, my foodie group is doing 'all things rolled'.  Wraps can help you use up random ingredients and encourage your to make more (protein, grain, veggies) at one meal and enjoy them in a different form (wrapped) at another meal so that you don't feel like you're always eating the same foods or the same leftovers.

I have previously posted a few wrapped meals that include Taco Salad Wrap (which I make often and have made in cooking demos) and Enchilladas (which I've only made once so far) - these were both bean based, but you can of course create your own variety (that's the joy of wraps).

Get creative with your ingredients (and seasonings)

  • rice paper
  • tortillas
  • pitas
  • rice, quinoa, etc. (a great way to use leftovers and/or make planned extras)
  • egg(s)
  • tuna, salmon, other leftover fish
  • chicken, steak, etc. (can be leftovers)
  • black beans, chickpeas, etc.
  • hummus
  • shredded low fat cheese
  • tomato
  • avocado
  • onion, red onion, green onion
  • grapes
  • celery
  • shredded carrots
  • leafy greens (spinach, romaine, arugula...) - can be the 'wrap' too
  • shredded cabbage 
  • apple
  • corn
  • cucumber
  • bell peppers
  • leftover grilled or roasted vegetables
My husband enjoys bringing ingredients to the lake for a quick lettuce wrap (great on hot summer days when you don't feel like cooking), so don't feel you always have to wrap with a grain.  I have athletes that like to grab a quick peanut butter and banana tortilla for an on the go meal/snack.  My go to would likely be a quick egg wrap (with spinach, vegetables that are available, a little cheese, and salsa) or we do Mexican themed wraps often as well.

If you're tired of salads, not sure what to do with your leftovers, or wanting to add some variety, why not try a wrap this week and see what you can create.

What do you wrap and roll?

Steph Langdon, RD
something nutrishus counselling & coaching