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Meals In Minutes – Healthy And Quick Recipes For Everyday Meals
By Laura Cokherell | October 25, 2009
Quick meals are important with the hectic schedules we deal with everyday and sandwich wraps are a great way to make a quick and healthy meal anytime. With just a few ingredients you can create a meal in minutes when you are short on time or just want something simple and flavorful. They are the perfect grab-n-go quick meal.
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. First choose the kind of wrap that you want. Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more. You may also want to try some kale leaves (raw or lightly steamed) with the stem cut out so you are only using the leafy part or try some 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. 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. 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: dried cranberries, orange slices, diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, fresh blueberries or blackberries, sliced mango, diced cantaloupe or honeydew melon, etc.
5. Add a little flavor topping. This just puts a little extra zip into the wrap. Place as much of the flavor topping as you like on your vegetable or fruit layer. Depending on the type of wrap you are making, here are some topping suggestions.
Crunchy/Salty/Spicy Flavor Toppings: cooked and crumbled bacon bits (regular or vegetarian), pickle relish, peanut sauce, a little chopped fresh herbs of choice like mint, basil, dill, oregano, or cilantro, chopped nuts, salsa, oyster sauce, or a sprinkling of soy sauce
Sweet/Spicy/Crunchy Flavor Toppings: nutmeg or cinnamon, some chutney, chopped nuts, a flavored granola, maple syrup, honey, mini-chocolate chips, a spoonful of marmalade or all-fruit spread, 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.
Sandwich wrap ideas are easy to come up with and here are a few quick meal ideas to get you going.
- 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, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, almond butter, sliced peaches, sliced strawberries, honey, cinnamon
- spinach flavored tortilla wrap, basil pesto, cooked vegetarian sausage links sliced lengthwise, shredded cheddar cheese, diced tomatoes
- lettuce leaf, mustard, deli ham slices, roasted red pepper slices, goat cheese
- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg
- whole grain tortilla wrap, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts
For healthy, flavorful, and uncomplicated recipes, like these sandwich wraps, visit www.quick-salad-recipes.com. This free recipe site is filled with easy solutions for everyday meal planning from breakfast to dessert. Enjoy budget friendly meals created with quick recipes that use natural food, short lists of ingredients, and simple preparation.
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