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5 healthy ideas for vegetable wraps
Table of Contents
1. What ingredients to employ for the preparation of wrappers
The basis of every wrap is the tortilla. In stores, it is most commonly available in two variants - whole grain or full grain. Increasingly, one can also buy colored sheets, e.g., green with spinach or red with tomatoes. The subsequent components of the wrap depend on whether it is to be prepared in a sweet or salty version. In the case of savory tortillas, one cannot forget about vegetables. A very good option is to add lettuce, tomatoes, cucumbers, radishes, bell peppers, or carrots. In order for the tortilla not to be too dry, it is a good idea to spread it with hummus, vegetable paste, or cheese spread. The remaining ingredients should be chosen according to one's own taste preferences. These can include cold cuts, yellow cheese or mozzarella, chicken or turkey meat, fish, nuts, seeds, or oils. In the sweet version, one can also use fruits. However, they should not be overly ripe and soft, as this can negatively affect the consistency of the dish. Moreover, yogurt, cottage cheese, peanut butter, or sugar-free cream are excellent additions. When composing a wrap, one should ensure that it is a source of protein, fats, and carbohydrates. When shopping, it is worth checking the composition of the tortilla. It should contain water, flour, oil, and possibly spices or additives such as oatmeal or bran.2. How to prepare tortilla at home
Tortilla prepared at home is an excellent substitute for store-bought products.. the essential ingredients required are flour, water, salt, and oil.. the entire process takes around 15 minutes.3. Recipe for homemade whole grain tortillas
Ingredients (four pieces): orchid flour – 3⁄4 cup, warm water – 1⁄3 cup, rapeseed oil – one spoonful, salt – a pinch. Method of preparation1. Place all the ingredients in a bowl and knead the dough for about 5 minutes. 2. After this time, divide the prepared mixture into 4 parts. Roll each of them into thin, round flatbreads. 3. Place the tortilla on a dry pan and bake for about 20–30 seconds on each side. Nutritional value (per piece): – energy: 108 kcal, – protein: 3.0 g, – fat: 2.9 g, – carbohydrates: 17.4 g, – fiber: 3.7 g.4. Recipes for Nutritious Wraps
Preparation time: 25 minutes. Ingredients (per serving): Whole grain tortilla – one, chicken breast – half, rucola – a large handful, cocktail tomatoes – a large handful, pickled cucumber – one, Greek yogurt – three tablespoons, onion – a large piece, garlic – half a clove, olive oil – one tablespoon, salt – a pinch, pepper – a pinch, sweet paprika – a pinch. Instructions: 1. Wash and dry the chicken breast, then cut it into thin strips. 2. In a bowl, mix the spices, add olive oil and chicken, and mix well. Cook the meat on a grill pan or prepare it on an electric grill. 3. In the meantime, wash and chop the vegetables and prepare the sauce: mix yogurt, garlic, salt, and pepper. 4. Spread the garlic sauce on the tortilla, lay down rucola, chopped vegetables, cooked meat, and roll it up. Nutritional value (per serving): energy: 367 kcal, protein: 25.5 g, fat: 12.9 g, carbohydrates: 37.1 g, dietary fiber: 7.9 g.5. Rolled tortilla wrap with salmon, spinach, and vegetables
Preparation time: 15 minutes Ingredients (per serving): – whole grain tortilla – piece, – smoked salmon – 2 pieces, – light sandwich cheese – spoon, – spinach leaves – handful, – cocktail tomatoes – handful, – green cucumber – 1/2 piece, – red bell pepper – 4 slices. Preparation: 1. Rinse all vegetables and cut into smaller pieces. 2. Spread sandwich cheese on tortilla, then add spinach leaves, salmon pieces, and vegetables. 3. Roll up and fry on both sides in a dry pan. Nutritional value (per serving): – energy: 332 kcal, – protein: 18.1 g, – fat: 12.1 g, – carbohydrates: 37.7 g, – dietary fiber: 9.1 g.6. Delicacy with tortilla, cottage cheese and apple
Preparation time is 15 minutes. Ingredients (per serving): whole grain tortilla - 1 piece, low-fat cottage cheese - 2 slices, natural yogurt - 2 tablespoons, apple - 1 piece, walnuts - 1 teaspoon, erythritol - 1 teaspoon, cinnamon - 1 pinch. Preparation: 1. In a bowl, mix the cottage cheese, yogurt, erythritol and cinnamon until a smooth consistency is achieved. 2. Wash the apple, peel it and cut it into cubes. 3. Spread the tortilla with cottage cheese, arrange the apple cubes and walnuts on it and roll it up. Nutritional values (per serving): energy - 448 kcal, protein - 20.7 g, fat - 14.7 g, carbohydrates - 58.1 g, dietary fiber - 10.3 g.7. Lunch with tortilla, egg, avocado and vegetables
Preparation Time: 25 minutes Ingredients (per serving): Whole grain tortilla - piece, Egg - piece, Avocado - 1/2 piece, Hummus - spoon, Arugula - handful, Cocktail tomatoes - handful, Green cucumber - 1/2 piece, Sunflower seeds - spoon. Preparation: 1. Boil the egg and cut it into slices. 2. Wash the avocado, peel it and remove the pit. Wash the tomatoes and the cucumber and cut them into smaller pieces. 3. Spread the tortilla with hummus, place arugula, egg, avocado and the remaining vegetables on top and sprinkle with sunflower seeds. 4. Roll up the finished wrap and fry it from both sides on a dry pan. Nutritional values (per serving): - Energy: 470 kcal, - Protein: 17.6 g, - Fat: 25.4 g, - Carbohydrates: 42.7 g, - Dietary fiber: 13.8 g.8. Flatbread with yogurt, bananas and nuts
Preparation time: 15 minutes Ingredients (per serving): flatbread 1 piece, banana 1 piece, skyr yogurt 3 tablespoons, walnuts 1 teaspoon, cinnamon 1 pinch. Preparation method1. Peel the banana and slice it. 2. Spread the flatbread with yogurt, distribute the banana slices, walnuts and sprinkle with cinnamon. 3. Fry the ready flatbread on both sides on a dry pan.
