Back to basics…wrap ideas
Wraps are versatile, quick and portable, making them great for those busy days!
They are also easily made into a balanced meal or substantial snack with so many options to include protein, carbohydrates and beneficial fats.
Below are some simple, whole-food-based ideas to give you some inspiration when assembling your wrap…remember; these are just a few examples – do it your way – use up those left overs, start from scratch and include what you feel like or have available today – change it up – toast it or don’t toast it – the wrap world is your oyster – make it yours and enjoy! 🙂
Choose your wrap:
- Wholegrain wrap or mountain bread
- Nori sheet
- Large lettuce leaf ie; iceberg or butter, romaine
- Left over pancakes/crepes
Choose your spread:
- Hummus
- Cashew cheese or cottage cheese
- Mashed avocado
- Mashed roasted pumpkin or sweet potato
- Tzatziki
- Pesto
- Veggie dip ie; beetroot
Choose your protein:
- Cooked chicken/lamb/turkey/beef strips or mince
- Cooked tofu or tempeh strips
- Sliced boiled egg
- Sliced cooked falafel
- Mashed legumes (ie; lentils, chickpeas, kidney beans etc)
- Smoked, baked or tinned salmon, tuna, trout
Choose your veggies (sliced
or grated):
- Capsicum
- Carrot
- Radish
- Cucumber
- Leafy greens
- Purple cabbage
- Snow peas
- Tomatoes
- Pre-cooked veggies ie; broccolini, green beans, asparagus etc
Optional additions:
- Cooked and cooled brown rice
- Cooked and cooled quinoa
- Fresh herbs – parsley, basil, coriander
- Sesame seeds
- Sauerkraut
- Whole egg mayonnaise (can be used for dipping if you prefer)
- Soy or tamari (can be used for dipping if you prefer)
- Your salad dressing or mustard of choice (can be used for dipping if you prefer)
- Bean sprouts
- Avocado strips or chunks
Assemble:
- Layer your spread onto your wrap, then layer on the protein and veggies
- Add any optional additions, roll up and chop in half, quarters, or enjoy as is!
** The ideas above are more savory than sweet – consider other options like mashed banana, berries or sliced peaches combined with a nut or seed butter spread and perhaps a drizzle of honey for a sweeter version…add a sprinkle of coconut or seeds like chia, sunflower or flax to give it a bit of crunch & a further nutrient boost of nourishing fats and oils x
Image by Brigitte Werner from Pixabay
