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. Pick the kind of wrap that you want. Try soft tortilla shells, which come in plain or flavored varieties like, spinach, tomato, whole grain, and more. If you want to lighten up your wrap sandwich you could also try large lettuce leaves, kale leaves (just cut out the tough stem and use the soft leafy portion (raw or steamed), or try some cabbage leaves that have been lightly steamed.
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. 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. Pick out some vegetables or fruit to add to your wrap sandwich. Make it a healthy quick meal by adding a variety of these delicious and nutritious foods to your sandwich.
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. 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: chopped nuts, salsa, pickle relish, a little chopped fresh herbs of choice like mint, oregano, basil, cilantro or dill, a sprinkling of soy sauce, peanut sauce, oyster sauce, or cooked and crumbled bacon bits (regular or vegetarian)
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.
- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts
- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, brown sugar
- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, peanut butter, sliced pears, blueberries, honey, nutmeg
- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese
- lettuce leaf, mustard, deli ham slices, roasted red pepper slices, goat cheese
- whole grain tortilla wrap, Dijon mustard, scrambled egg, marinated artichoke hearts (drained and chopped), sour cream, pitted and chopped green olives
- whole grain tortilla wrap, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts - 30241
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. Pick the kind of wrap that you want. Try soft tortilla shells, which come in plain or flavored varieties like, spinach, tomato, whole grain, and more. If you want to lighten up your wrap sandwich you could also try large lettuce leaves, kale leaves (just cut out the tough stem and use the soft leafy portion (raw or steamed), or try some cabbage leaves that have been lightly steamed.
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. 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. Pick out some vegetables or fruit to add to your wrap sandwich. Make it a healthy quick meal by adding a variety of these delicious and nutritious foods to your sandwich.
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. 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: chopped nuts, salsa, pickle relish, a little chopped fresh herbs of choice like mint, oregano, basil, cilantro or dill, a sprinkling of soy sauce, peanut sauce, oyster sauce, or cooked and crumbled bacon bits (regular or vegetarian)
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.
- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts
- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, brown sugar
- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, peanut butter, sliced pears, blueberries, honey, nutmeg
- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese
- lettuce leaf, mustard, deli ham slices, roasted red pepper slices, goat cheese
- whole grain tortilla wrap, Dijon mustard, scrambled egg, marinated artichoke hearts (drained and chopped), sour cream, pitted and chopped green olives
- whole grain tortilla wrap, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts - 30241
About the Author:
Laura Cokherell, a food lover, maintains her site at www.quick-salad-recipes.com, offering simple solutions to meal preparation for everything from breakfast to dessert, including more of these sandwich wraps. Creating fresh and healthy meals has never been easier or faster with these quick recipes that use just a few ingredients, simple preparation, and natural food.
