If you are like most people you probably have a very busy schedule. Obligations to work, school and family can make it difficult to find time to prepare healthy meals, especially at lunchtime. Having a busy schedule doesn’t mean you have to resort to fast food or resign yourself to the same old boring sandwich, however. Wraps are a great choice for those caught in a lunch rut, and are fast, convenient and delicious. They are also portable, making them perfect for lunches on the go. With a wide array of ingredients to build them from you can have a wrap for lunch several times a week and never get bored!
What You Will Need:
Equipment: There is no special equipment needed to make wraps. A good knife and cutting board will do fine. Also, have some aluminum foil or parchment paper on hand to fold the wraps in after assembling.
Tortillas: There are many different varieties of tortillas to choose from. Try spinach, sun-dried tomato or whole wheat. It is best to use a larger tortilla, as they are easier to fold. If you don’t want your wraps to be too big simply cut them in half.
Dressing: Forget plain old mayo, it’s time to add some flair to your lunch! Hummus is a great spread for wraps. It is not only rich in protein, but can be combined with other ingredients such as sun-dried tomato pesto for maximum flavor.
Meats and Cheeses: Try making your wraps with turkey, ham or roast beef. Throw in some smoked prosciutto for added decadence. For cheeses provolone, cheddar or swiss are all great options. If you don’t like meat you can just double the cheese, or substitute tofu. Making wraps can also be a great way to use up leftover chicken.
Vegetables: Choose any vegetables you like to add color, flavor and texture to your wrap. Start with leafy greens such as romaine lettuce, fresh basil or spinach. For a pop of color add some tomatoes or roasted red peppers. Cucumbers, sliced bell peppers or shredded carrots will give your wrap some crunch.
Get Creative!: Are you a big fan of spicy food? Try using banana pepper rings or jalepenos. If you are in the mood for mediterranean fare try using feta cheese and adding kalamata olives. The possibilities are endless!
Now that you have all of your ingredients it is time to assemble your wraps. It helps to have a large cutting board for both prepping ingredients and folding the wraps.
Prep Your Vegetables: Smaller leafy greens such as spinach or basil can be left whole. It is best to chop romaine lettuce. Tomatoes and peppers should be thinly sliced, while onions and cucumbers are easiest to use when diced.
Prepare Your Tortillas: Heat tortillas in the microwave for 10-15 seconds. This will make them easier to work with. Once heated take a single tortilla and lay it on the cutting board.
Add Dressing: Spread an even layer of your dressing of choice over the center of the wrap, leaving about an inch on each side. Be careful not to use too much, no one likes a messy drippy wrap!
Add Greens: Putting the leafy greens on first makes a nice base for all of your other ingredients.
Add Meats and Cheeses: Layer the meat and cheese evenly over the greens. Small slices work best, or you can just fold them in half.
Add Your Vegetables: Layer on whatever combination of vegetables you would like for a variety of flavors! Just be careful not to overload your wrap, or you won’t be able to fold it properly.
Fold it Up!: Fold the tortilla lengthwise from one side about a quarter of the way. Next, fold the top half down followed by the bottom half up, keeping them over the first fold. Once folded you can secure them by wrapping in aluminum foil or parchment paper. You could also secure them with toothpicks.
Once they are assembled your wraps can be put in the refrigerator to chill until ready to eat. You now have a satisfying and healthy lunch that can be eaten on the go. Try experimenting with different combinations of tortillas, dressings and fillings. Wraps for lunchtime are a great alternative to the same old sandwich and are sure to become a family favorite!