Friday, April 17, 2009

Its a Wrap!

Greek Feta Tortilla Sandwich Wrap

A recipe for a healthy vegetarian sandwich wrap, inspired by the flavors of Greek cooking, including feta cheese, and wrapped up in a whole wheat flour tortilla. This Greek vegetarian sandwich wrap recipe makes a great lunch or snack.

•4 10-inch whole wheat tortillas
•3/4 cup feta cheese, crumbled
•approx 16 cherry tomatoes, sliced in half
•10 black olives, sliced
•1/2 red onion, sliced thin
•1 small yellow squash, sliced
•1 cucumber, diced
•2 tbsp balsamic vinegar
•1 tbsp chopped fresh parsley
•1 clove garlic, minced
•2 tsp olive oil
•1/4 tsp salt
•1/4 tsp pepper


In a medium bowl, combine all of the ingredients except for the tortillas. Let stand for 20 minutes, stirring occasionally.
Drain off liquid and divide salad mixture among the tortillas. Fold bottom of tortilla partially over filling and then roll up.

Chicken Salad Wraps

Guaranteed crowd-pleasers, these wraps are perfect for leftover grilled chicken. The distinctive salty flavor from the fish sauce is balanced by fresh mint and lemon juice.

Servings: 4 servings
Total Time: 40 minutes
Ease of Preparation: Easy
Health: High Fiber, Low Sat Fat, High Calcium, High Potassium, Heart Healthy


Chicken Salad Wraps
1/2 cup lemon juice
1/3 cup fish sauce (see Ingredient note)
1/4 cup sugar
2 cloves garlic , minced
1/4 teaspoon crushed red pepper
8 6-inch flour tortillas
4 cups shredded romaine lettuce
3 cups shredded cooked chicken (12 ounces)
1 large ripe tomato , cut into thin wedges
1 cup grated carrots (2 medium)
2/3 cup chopped scallions (1 bunch)
2/3 cup slivered fresh mint


1: Whisk lemon juice, fish sauce, sugar, garlic and crushed red pepper in a small bowl until sugar is dissolved.

2: Preheat oven to 325° F. Wrap tortillas in foil and heat in the oven for 10 to 15 minutes, until softened and heated through. Keep warm.

3: Combine lettuce, chicken, tomato, carrots, scallions and mint in a large bowl. Add 1/3 cup of the dressing; toss to coat.

4: Set out the chicken mixture, tortillas and the remaining dressing for diners to assemble wraps at the table. Serve immediately.

Ingredient note: A pungent, soy sauce-like condiment used throughout Southeast Asia, fish sauce is made from fermented, salted fish. Available in large supermarkets and in Asian markets. To warm tortillas in a microwave, stack between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.

Trail Mix Breakfast Wraps

Yields 8 wraps and 1 cup sauce.

1/4 cup chopped almonds
1 cup plain yogurt
1/4 cup chopped dried apricots
1/4 cup banana chips
2 teaspoons honey
1 cup Shredded Wheat cereal, broken into pieces
2 tablespoons apricot preserves
2 (10- or 11-inch) flour tortillas

Heat oven to 350 degrees F.

Spread the almonds on a baking sheet. Bake until they become aromatic and appear shiny from the oils being released, about 10 minutes. Remove from the oven and let cool.

Combine the almonds, yogurt, apricots, banana chips and honey. Mix well. Fold in the Shredded Wheat.

Warm the tortillas in a large nonstick skillet over medium-high heat, about 15 seconds on each side. Tortillas also can be microwaved on HIGH for 10 or 15 seconds, or wrapped in aluminum foil and heated in the oven at 350 degrees F for 3 to 5 minutes.

Divide the apricot preserves among the tortillas and spread evenly over each tortilla, leaving at least a 1-inch border around the edge.

Divide the cereal mixture and spread in a 2 x 5-inch rectangle on the bottom half of each tortilla.

Fold the right and left edges of the tortilla over the filling, toward the center. Fold the bottom edge of the tortilla toward the center and gently roll until the tortilla is completely wrapped around the filling.

Serve immediately.

Blueberry Dessert Wraps

3 tablespoons granulated sugar
1 1/2 teaspoons cornstarch
1/2 cup orange juice
1 1/2 cups frozen or fresh blueberries, divided
8 ounces cream cheese, softened
1/4 cup confectioners' sugar
1 teaspoon vanilla extract
8 (7-inch) flour tortillas
2 tablespoons butter

In a small saucepan combine sugar and cornstarch; stir in orange juice. Cook and stir over medium heat until sauce is clear and thickened, about 5 minutes; stir in 1 cup blueberries; return to a boil; boil and stir for 1 minute.

In a mixing bowl beat cream cheese until light. Add confectioners' sugar and vanilla extract; beat until smooth and creamy. Spread each tortilla with about 2 tablespoons of the cheese mixture. Place about 6 frozen blueberries across the center of each tortilla. Roll jellyroll-style.

In a medium skillet, melt 1 tablespoon butter over medium heat; place half of the wraps seam side down in skillet and cook turning occasionally until evenly browned, about 3 minutes. Repeat with remaining butter and wraps. Serve topped with hot blueberry sauce.

Vegetarian wraps

425 g can lentils, drained
2 carrots, grated
1 stick celery, finely chopped
4 spring onions, finely chopped
1 red capsicum, finely chopped
1/2 cup light sour cream

2 eggs
1 1/2 cups milk
1/3 cup wholemeal flour
2 tablespoons vegetable oil

1. Beat eggs lightly with milk.
2. Fold in sifted flour and rest mixture for 10 minutes. Beat again before using.
3. Heat oil in frying pan on medium heat and add 1 teaspoon of oil.
4. Pour 2 tablespoons of crepe mixture into fry pan.
5. Cook crepes until lightly brown turn and cook 1 minute on other side.
6. Turn over and Rrepeat procedure with remaining mixture. Remove from heat.Stack crepes on a plate.
7. Combine capsicum, lentils, carrot, celery, spring onions and sour cream in a large bowl.
8. Roll 1 teaspoon mixture in each a crepe. Cut each crepe in half.

Notes: For softer or smoother filling, vegetables may be lightly steamed, then cooled before mixing with sour cream. Alternatively all filling ingredients may be blended.

Mixed Baby Greens and Balsamic Vinaigrette Wrap

This simple vegetarian salad wrap is addictive! It is full of nutrients and low calorie, especially if you do not include cheese.

Prep time: 5 minutes; Total time: 5 minutes


•1 whole wheat tortilla
•1 large pinch broccoli sprouts
•1 handful herb salad
•1 tbsp extra virgin olive oil
•Balsamic vinegar
•1 tomato (optional)
•2 slices fresh mozzerella (optional)

Herb salads can be purchased in a bag at the store, or you can make your own. They consist of mixed baby greens and fresh herbs like parsley, dill, and cilantro.

Pile all ingredients on your tortilla and sprinkle with balsamic vingar and olive oil. Then fold your tortilla into a wrap. Eat this over a plate and use any balsamic vinegar that drips out the bottom as dipping sauce.

Omit the tortilla to turn this simple vegetarian recipe into a delicious salad.

Look on the label of your tortillas before buying to make sure they do not contain any trans fats.

Tempeh Wasabi Wrap

Prep time: 15 min; Total time: 15 min


Required ingredients:

•Whole wheat tortilla
•1/4 package tempeh
•1/4 c. plain yogurt (or 2 tbsp veganaise)
•1 tsp wasabi
•1 tsp stone ground mustard
•1 rib celery, minced
•1/4 c. pineapple, minced

Optional ingredients:

•1/2 tsp soy sauce
•1/2 tsp rice vinegar
•Bean sprouts
•Carrot, grated
•Red onion, diced
•Purple cabbage

Steam the tempeh for 10 minutes, then dice into 1/8" pieces. Dice the celery, pineapple, and onions.

In a small bown, combine yogurt or veganaise, stone ground mustard, wasabi, soy sauce, and/or rice vinegar. Add the tempeh, celery, pineapple, and onions to the bowl with the yogurt mix.

Place your tortilla on a plate. Add the tempeh mixture and any additional vegetables you wish to include (bean sprouts, carrots, purple cabbage). Roll your tortilla into a wrap and enjoy!

To skip the Japanese flair, make your wrap with minced kosher dill pickles instead of pineapple and wasabi.

You don't have to eat this as a wrap - you can also enjoy it as a salad or as a sandwich on toasted bread.

Fruits of Summer Wrap

Here's a simple vegetarian wrap recipe using dates, jicama, corn, and fresh greens. It tastes bright, crisp, fresh, and just a little bit sweet. Perfect for a summer's day.

Prep time: 10 min; Total time: 10 min


•1 whole wheat tortilla
•1-2 tbsp. sweet corn, off the cob
•1-2 tbsp. dried dates
•A few cherry or grape tomatoes, diced
•Large handful mixed baby greens
•1-2 tbsp. your favorite fruity vinaigrette
•1-2 tbsp. jicama, julienne (optional)
•2-3 strawberries, sliced (optional)
•1-2 tbsp. sunflower seeds (optional)
•1-2 slices havarti cheese (optional)

Assemble all ingredients on top of the tortilla. Fold in the sides and then roll the tortilla into a wrap.

On lazy days, don't bother rolling this into a wrap - just eat it as a salad!

If you don't have havarti cheese, try using muenster, gouda, edam, or parmesan instead.


Healthy Diet Plans said...

Wow wrap like Shuwarma :) i like wrap foods. & i must say your blog is too good and thanks for sharing this link with us.

LazyKing said...

this sounds tasty and healthy

joe-ann said...

thanks for sharing these recipes. I love experimenting just anything with wraps,i'll definitely try all of this.cheers!