Easy Meals With Sandwich Wraps

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.

It’s really simple to put a sandwich wrap together. Here is a basic recipe that you can use and adjust to your taste or to whatever you have on hand in your refrigerator or cupboards. Place the ingredients that you choose in layers down the center of the wrap, leaving an inch or so at the bottom to close the bottom when you are done filling the wrap sandwich.

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. Pick a spread. This will be the flavoring that goes underneath all your ingredients. Spread a layer of your chosen spread over the surface of the wrap. Some simple ideas for spreads are cooked, mashed beans (like black beans, cannellini beans, kidney beans), nut butter, mustard, or cream cheese (either the whipped or regular variety).

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: 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: diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, cubed papaya, 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.

After all the ingredients have been added to the wrap, simply fold up the bottom flap and then carefully fold in the sides to close the sandwich and enjoy.

A few simple and flavorful wrap sandwich ideas are listed to get you started making these quick meals in minutes.

- 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, almond butter, avocado slices, crushed and drained pineapple, 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

- spinach flavored tortilla wrap, garlic hummus, canned tuna (packed in water, drained, and flaked), cottage cheese, a sprinkle of Italian seasoning, radish sprouts, capers

- 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

Laura Cokherell, an avid cook, maintains her site at www.quick-salad-recipes.com, offering easy solutions to meal preparation for everything from breakfast to dessert, including more of these sandwich wraps. Creating fresh and healthy meals has never been so easy with these quick recipes that use just a few ingredients, simple preparation, and natural food.