Sandwich wraps are the perfect quick meals for busy people. For breakfast, lunch, dinner, or even a snack they make meals in minutes and can always be different. With only a few ingredients you can create a flavorful meal-on-the-go anytime.
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. Select a spread for the wrap base. This is what will go underneath all of your ingredients. Spread a layer, as thin or as thick as you like, on the wrap that you have selected. Here are a few ideas for ingredients to spread on your wrap: mayonnaise, cooked sweet potatoes, sour cream, olive tapenade, or plain or flavored cream cheese.
3. Fill the wrap. Choose a single item or a combination of items and place as much as you like down the center of the sandwich wrap. Try tofu (bake and seasoned), cheese (sliced or shredded), leftover cooked chicken or steak, avocado, canned salmon or smoked salmon slices, 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: select a variety from broccoli slaw, fresh tomato slices or diced tomatoes, shredded lettuce, peeled and thinly sliced jicama, marinated artichoke hearts, shredded cabbage, shredded carrots, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, thinly sliced cucumbers, 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. Boost the flavor of your wrap. Add a little extra zip to your meal with some simple items that will accent your wrap sandwich. Depending on the fillings you have chosen, here are a few suggestions to get you started.
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: nutmeg or cinnamon, granola (use your favorite flavors), chopped nuts, a spoonful of marmalade or all-fruit spread, a little chutney, shredded coconut, mini-chocolate chips, etc.
Once you have placed all of your ingredients in layers on your wrap, simply fold up the bottom end and then fold in the sides to close the sandwich.
Here are a few easy ideas for some quick and delicious wrap sandwiches.
- whole grain tortilla wrap, mashed baked sweet potatoes, sun-dried tomatoes in oil (drained and sliced), crumbled goat cheese, a couple of whole fresh basil leaves
- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, brown sugar
- spinach flavored tortilla wrap, cocktail sauce, (shelled, cooked, and chopped) shrimp, (canned and drained) mandarin orange slices, feta cheese
- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream
- whole grain tortilla wrap, Dijon mustard, scrambled egg, marinated artichoke hearts (drained and chopped), sour cream, pitted and chopped green olives
- tomato flavored tortilla wrap, tomato pesto, cooked and mashed black beans, sliced cucumber, sliced roasted red peppers, shredded cabbage, crumbled goat cheese, sprinkle of dried basil, a drizzle of Italian dressing
Author Resource:
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.
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