The Baking Queen

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. 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. 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. Fill up your sandwich wrap with a variety of vegetables or fruit. Here is a great way to get more of these healthy foods into your diet.

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. Add an extra layer of flavor. These are food items that boost the flavor of your sandwich wrap. Use as much and as many as you would like. Here are a few ideas for flavor accents to add depending on the type of wrap you are creating.

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: a spoonful of marmalade or all-fruit spread, nutmeg or cinnamon, a little chutney, or something crunchy and/or sweet like granola, chopped nuts, mini-chocolate chips, shredded coconut, 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.

- 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, mayonnaise, cooked and flaked crabmeat, chopped celery and scallions, lemon zest, diced avocado

For more quick meal ideas, like these sandwich wraps, visit Quick Salad Recipes.com. Laura Cokherell, a cooking enthusiast, 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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