A nice change from sandwiches, wraps are easy to make. Fill with thinly sliced turkey (nitrate-free) and tomatoes, dark leafy greens and an avocado cream made with yogurt for a healthy lunch.
Easily transportable, wraps work great for summer outings at the beach, park, stadium or road trip. Add watermelon wedges, fresh cherries or strawberries for a sweet and refreshing accompaniment.
Choose the Wrap – A Healthy Tortilla
Hunting for healthy tortillas for wraps, I discovered a tortilla from French Meadow Bakery in the refrigerated section. Certified organic, these whole grain tortillas are soft, flexible and made with sprouted grains and legumes. They are beautifully textured and a rich brown color. They have 5 grams of fiber and 9 grams of protein per tortilla. I couldn’t wait to try them.
Avocado Cream with Yogurt
To give the wrap a creamy filling that would help it hold together. I pureed a ripe avocado with plain nonfat Greek yogurt, lime juice, cumin, salt and pepper to make an avocado cream. Recipe here.
Spread the avocado cream over your tortilla leaving a border at one edge so when you roll the wrap it doesn’t squish out. Then lay on nitrate-free deli turkey, thinly sliced tomatoes (I use Roma or heirloom), a handful of dark leafy greens (lettuce or kale) and roll snugly.
Nitrates or Not?
On a “shopping wisely” note, there is a big debate over sodium nitrate in our food supply. Sodium nitrate is used for preserving foods such as deli meats. It’s also a naturally occurring mineral in many vegetables (like carrots and celery) as well as leafy greens (spinach) and many fruits and grains.
Some people say not to worry about it. The Center for Science in the Public Interest say it’s best to avoid it. Read up and make your own decision. I usually seek out nitrate-free turkey for wraps and sandwiches. There are two links below for quick reads.
If you’ll be eating on the go, cut them in half on the diagonal before wrapping. Use plastic film or parchment. One makes a great lunch for an adult and a half of a wrap may be enough for kids. Fill your plate with fresh summer fruit like cherries, grapes or strawberries. If you are eating at home, add a side green salad for a more substantial lunch.
For Gluten–free Wraps
For gluten-free wraps, try brown rice tortillas.
Other Interesting Links:
More about nitrites and nitrates in our food, information from the Center for Science in the Public Interest.
More information about French Meadow Bakery and nutritional information on their sprouted grain tortillas
These whole grain tortilla wraps with turkey, tomatoes, green leaves and avocado cream made with non-fat yogurt are healthy and pack well for a day at the park, beach or outdoor summer concert. Add low fat swiss cheese if you’d like, and use raw kale as your greens for a nutrition punch. Pack cherries, strawberries, or watermelon wedges for a refreshing and sweet side. The avocado cream makes a great dip for fresh vegetables too.
- 1/2 of a ripe avocado
- 2-3 tablespoons non-fat plain yogurt ( I use Chobani)
- 2 teaspoons fresh lemon juice
- pinch of salt and pepper
- 2 sprouted whole grain tortillas (like from French Meadow Bakery)
- 4 ounces slice deli-style turkey, nitrate-free
- 1 large or 2 small roma tomatoes, thinly sliced crosswise
- 2 handfuls of dark lettuce greens or raw kale
- In a food processor, puree the avocado, yogurt, lemon juice, salt and pepper until smooth. If you don’t have a food processor, mash the avocado well and mix with the yogurt until smooth and creamy. Set aside.
- Lay one tortilla on a flat surface, spread with avocado cream, layer on turkey slices, tomato slices and greens. Roll. Cut across on the diagonal and serve or wrap in plastic or parchment for transport. Keep refrigerated or well chilled in an ice chest. Eat within a few hours or they may get a little soggy.