An Easy Recipe

Sandwich wraps are the perfect quick meals for busy people. For breakfast, lunch, dinner, or even a snack they make meals in minutes and can always be different. With only a few ingredients you can create a flavorful meal-on-the-go anytime.

It's really simple to put a sandwich wrap together. Here is a basic recipe that you can use and adjust to your taste or to whatever you have on hand in your refrigerator or cupboards. Place the ingredients that you choose in layers down the center of the wrap, leaving an inch or so at the bottom to close the bottom when you are done filling the wrap sandwich.

1. First choose the kind of wrap that you want. Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more. You may also want to try some kale leaves (raw or lightly steamed) with the stem cut out so you are only using the leafy part or try some 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. Fill up your sandwich wrap with a variety of vegetables or fruit. Here is a great way to get more of these healthy foods into your diet.

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: use banana slices, fresh berries, diced or sliced apples or pears, sliced grapes, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, etc.

5. Add an extra layer of flavor. These are food items that boost the flavor of your sandwich wrap. Use as much and as many as you would like. Here are a few ideas for flavor accents to add depending on the type of wrap you are creating.

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: a spoonful of marmalade or all-fruit spread, nutmeg or cinnamon, a little chutney, or something crunchy and/or sweet like granola, chopped nuts, mini-chocolate chips, shredded coconut, etc.

After all the ingredients have been added to the wrap, simply fold up the bottom flap and then carefully fold in the sides to close the sandwich and enjoy.

Sandwich wrap ideas are easy to come up with and here are a few quick meal ideas to get you going.

- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts

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

- spinach flavored tortilla wrap, cocktail sauce, (shelled, cooked, and chopped) shrimp, (canned and drained) mandarin orange slices, feta cheese

- whole grain tortilla wrap, peanut butter, sliced pears, blueberries, honey, nutmeg

- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese

- lettuce leaf, mustard, deli ham slices, roasted red pepper slices, goat cheese

- spinach flavored tortilla wrap, garlic hummus, canned tuna (packed in water, drained, and flaked), cottage cheese, a sprinkle of Italian seasoning, radish sprouts, capers

- whole grain tortilla wrap, mayonnaise, cooked and flaked crabmeat, chopped celery and scallions, lemon zest, diced avocado

For healthy, flavorful, and uncomplicated recipes, like these sandwich wraps, visit www.quick-salad-recipes.com. This free recipe site offers easy solutions for everyday meal planning from breakfast to dessert. Enjoy budget friendly meals created with fast recipes that use natural food, short lists of ingredients, and simple preparation.

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