Meals In Minutes - Healthy And Quick Recipes For Everyday Meals

October 27th, 2009

For busy people who want a quick grab-n-go meal, sandwich wraps are the perfect choice. Using only simple ingredients that you have on hand, you can put together delicious and healthy meals in minutes. They are perfect for breakfast, lunch, dinner, and even snacks whenever you are short on time or energy.

Here is a basic step-by-step recipe so you can put a sandwich wrap together in minutes. This easy recipe can be adjusted to your taste, the seasons, or to whatever you may have in the refrigerator or cupboards when you make it. Place your chosen ingredients in layers down the center of the wrap, leaving an inch or so at the bottom to close it when you are done.

1. The type of wrap you choose can be anything from soft tortilla shells (plain, whole grain, flavored varieties like spinach, tomato, etc.), kale leaves (just be sure to cut out the hard stem and use the soft leafy portion and use raw or steamed), or large lettuce leaves, or even some steamed cabbage leaves.

2. Pick a spread. This will be the flavoring that goes underneath all your ingredients. Spread a layer of your chosen spread over the surface of the wrap. Some simple ideas for spreads are cooked, mashed beans (like black beans, cannellini beans, kidney beans), nut butter, mustard, or cream cheese (either the whipped or regular variety).

3. Pick a hearty filling. Place a filling or combination of fillings on the wrap down the center in a strip. Some simple ideas are: cheese (sliced, shredded, or crumbled varieties), tempeh, tofu (baked varieties), leftover cooked chicken (sliced thinly), canned or fresh cooked tuna or salmon, or hard-cooked eggs, etc.

4. Add some vegetables or fruit to the wrap. This is a painless way to get vegetables and fruit in your diet. Place your chosen vegetables or fruit on top of your filling. Here are some simple and flavorful suggestions:

Vegetable Suggestions: shredded lettuce, peeled and thinly sliced jicama, thinly sliced cucumbers, marinated artichoke hearts, shredded cabbage, shredded carrots, fresh tomato slices or diced tomatoes, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, etc.

Fruit Suggestions: diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, cubed papaya, etc.

5. Add a little flavor topping. This just puts a little extra zip into the wrap. Place as much of the flavor topping as you like on your vegetable or fruit layer. Depending on the type of wrap you are making, here are some topping suggestions.

Crunchy/Salty/Spicy Flavor Toppings: chopped nuts, salsa, pickle relish, a little chopped fresh herbs of choice like mint, oregano, basil, cilantro or dill, a sprinkling of soy sauce, peanut sauce, oyster sauce, or cooked and crumbled bacon bits (regular or vegetarian)

Sweet/Spicy/Crunchy Flavor Toppings: nutmeg or cinnamon, some chutney, chopped nuts, a flavored granola, maple syrup, honey, mini-chocolate chips, a spoonful of marmalade or all-fruit spread, etc.

Once you have placed all of your ingredients in layers on your wrap, simply fold up the bottom end and then fold in the sides to close the sandwich.

Here are a few easy ideas for some quick and delicious wrap sandwiches.

- whole grain tortilla wrap, mashed baked sweet potatoes, sun-dried tomatoes in oil (drained and sliced), crumbled goat cheese, a couple of whole fresh basil leaves

- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, brown sugar

- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint

- whole grain tortilla wrap, cashew butter, sliced mango, sliced strawberries, agave syrup, cinnamon

- spinach flavored tortilla wrap, basil pesto, cooked vegetarian sausage links sliced lengthwise, shredded cheddar cheese, diced tomatoes

- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream

- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg

- tomato flavored tortilla wrap, tomato pesto, cooked and mashed black beans, sliced cucumber, sliced roasted red peppers, shredded cabbage, crumbled goat cheese, sprinkle of dried basil, a drizzle of Italian dressing

For more quick meal ideas, like these sandwich wraps, visit Quick Salad Recipes.com. Laura Cokherell, an avid cook, offers easy solutions for daily meal planning with a varied collection of quick recipes that use short ingredient lists, fresh and natural food, and simple preparation, for everything from breakfast through dessert, for busy people everywhere.

Entry Filed under: Recipes