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| Thursday, January 21, 2010 |
| Wrap It Up! |
The most popular sandwiches these days are wraps. You can roll anything up in a wrap! You can take it with you anywhere, it’s neat to eat and you don’t need utensils. Wraps can be great for active people because they are so convenient. The bonus is that you can pack a lot of nutrition into a little wrap.
You can choose any type of wrap to start your sandwich. There are wraps made with whole wheat that contain fiber, spinach that contain vitamin E or red pepper which contain phytonutrients. You can find even more kinds of wraps in grocery or specialty stores. When deciding what to put in your wrap, think healthy.
To start, choose a low calorie spread such as mustard, honey mustard, relish or salsa to spread on the wrap. Next cover your condiment with some healthy spinach leaves or red leaf lettuce. You can add onions, cucumber sticks, roasted eggplant, roasted red peppers or whatever veggies you like. A little avocado can add great flavor to you wrap and gives you a healthy dose of good fats. When it comes to protein, you can use any lean protein you choose. Try some shrimp, chicken, tuna, lean ham or even some low fat cheese. Don’t just fill your wrap with iceberg lettuce and a slice of cheese. Think about how many nutrients you can pack in that little wrap while still providing a low calorie, low fat meal.
I suggest making your own wraps. Wraps in stores and restaurants can be packed with calories and they are often very large. Even though you don’t need a huge wrap, if you buy one, you are likely to eat the whole thing. Store bought wraps often contain large amounts high calorie, high fat condiments like mayonnaise. They are often packed full of iceberg lettuce which provides little nutritional value. When it comes to the meat and cheese, they are usually full of high calorie, high fat meats and cheeses. A store bought wrap can have up to 600-700 calories. Be careful not to buy the giant wraps with the high calorie filling. Make your own wrap and you will be a lot better off.
Here is a great wrap that I love:
Start with a whole wheat wrap. Spread a few teaspoons of low calorie, low fat ranch dressing, lay a few pieces of raw spinach on the wrap, then throw on some dried cranberries, a few slices of turkey and a few crumbles of bleu cheese. (Go light on the cheese). Roll up the wrap and you are ready to go.
Also, don’t forget that you can make wraps for breakfast too. Try some egg whites and veggies in a sun dried tomato wrap with salt and pepper and you are ready for breakfast.
Don’t be afraid to try all types of wraps until you come up with some that you love.
- Jennifer
Labels: healthy eating, Jennifer
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posted by My Sensei @ Thursday, January 21, 2010   |
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