Wraps are a delicious and appetizing single dish that allows you to replace the usual sandwich. To hold together the ingredients of the filling, a thin tortilla or flatbread is used instead of bread. The classic tortillas and wraps can also be replaced with low-calorie options like lettuce, seaweed, and even spring roll waffles. When planning meals, incorporate nutrient-rich wraps to give your diet a tasty and creative twist.
Steps
Part 1 of 3: Choose Nutrient Ingredients
Step 1. Choose the pastry you prefer
When preparing a wrap, you can use different types of pastry to wrap the filling. Try to keep your calorie intake low so it doesn't exceed 100-180 calories per ingredient, to prevent the whole wrap from becoming high calorie. Give it a try and experiment with various types of waffles to wrap the filling. You can try:
- Tortillas or wraps. These are the sheets traditionally used in wrap recipes. These are very thin focaccias generally produced with corn or wheat. Try to prefer 100% whole wheat tortillas or wraps, as they contain more fiber and protein.
- Piadine or lavash. Both of these sheets are similar to tortillas, but may be slightly larger or double. Also in this case, prefer the 100% wholemeal ones.
- Pita bread. Not only can pita bread be stuffed with different types of ingredients, it can also be rolled to wrap food. Also in this case it is preferable to opt for the integral variants.
- Lettuce. If you need to be careful about the calories or carbohydrates you ingest in total, try using lettuce to wrap your food. It is crunchy, naturally low-calorie and carbohydrate-free. Try head lettuce, iceberg lettuce, kale, Swiss chard, or romaine lettuce.
- Waffles for spring rolls. They too are low in calories and carbohydrates. It may take some practice to use them, but they make wraps more delicious.
- Algae. In addition to sushi, sheet seaweed can also be used for wraps. In addition, they offer various benefits because they are rich in nutrients, including fiber, minerals and phytonutrients.
Step 2. Choose a low calorie dressing
Wraps can be a healthier or more nutritious alternative to a sandwich. However, the total amount of toppings you add shouldn't exceed 50 calories. Overdoing it with high-fat sauces or dressings will be counterproductive. Prefer ingredients with fewer calories, such as:
- Mustard. There are numerous variations, including spicy, yellow or Dijon mustard, but they are all naturally low-calorie. Mustard is high in sodium though, so look for an option that is low in salt. Use 1-2 tsp.
- Mayonnaise with olive oil. Although mayonnaise has a very bad reputation because it contains a lot of calories and fat, try the one made with olive oil. It has fewer calories than regular mayonnaise and contains fat that is good for the heart. Use 1-2 tablespoons.
- Hummus. It may not be the most popular topping, but bean, lentil, or chickpea hummus can make the wrap wetter and softer, not to mention that it helps fill up on fiber and protein. Spread 2-4 tablespoons of hummus on the pastry.
- Mexican tomato sauce. If you like spicy, try adding Mexican salsa to the wrap. Check the ingredients to make sure it has no added sugars. Use about 2-3 tablespoons of the sauce of your choice.
- Spicy sauce. Hot sauce is another ingredient you can try to add a pungent note. It is low-calorie, but it is also perfect for intensifying the flavor of a dish. Don't use more than 1 tablespoon, unless you like particularly strong flavors.
- Low-fat condiments. It is a commonly used ingredient in the preparation of wraps. However, it can have a big impact on calorie intake. Look for low-fat or yogurt-based dressings to get fewer calories. Make sure you don't use more than 2 tablespoons.
Step 3. Select a lean protein source
Protein is an essential nutrient to integrate into every meal. Each individual wrap should contain a protein source of 85-115g. They have several benefits, for example they help you feel full throughout the day. Choose a lean protein to add to the wrap to keep your total calorie intake under control. You can try:
- Chicken and red meat. Meat-based fillings are the most used to make wraps. Choose completely natural and low-sodium meats, sliced chicken or turkey, or lean red meat. These types of meat usually contain less additives and sodium. Use 3 or 4 slices of a cured meat of your choice or a piece of meat that is the same size as the palm of your hand.
- Scrambled eggs. If you feel like eating eggs, try making them scrambled or hard-boiled before adding them to the wrap. Eggs are packed with protein and healthy fats. Using 1 or 2 allows you to meet the recommended protein dose, which is between 85 and 115 g.
- Sliced cheese. If you've decided to avoid meat or just want to eat something different, try stuffing the wraps with sliced cheese. It is another great source of protein and is also high in calcium. Try to use 2 or 3 slices.
- Beans or lentils. If you want to avoid meat, try stuffing the wraps with 100g of beans or lentils. These legumes are not only rich in protein, but also in fiber.
- Tofu or tempeh. Tofu and tempeh are other good sources of plant-based protein. Both soy-based, they are a great alternative to meat. Cut 85-115g or a piece that is roughly the same size as your palm.
- Fish. In addition to the tuna salad, you can add grilled fish or seafood to the wrap. They are equally rich in protein; also some types of fish (such as salmon) are high in fats that are good for the heart. Measure 120g of tuna salad or 85-115g of fish.
Step 4. Add some vegetables
It is important to consume an adequate amount every day. If you stuff the wrap with 100-200g of the following vegetables, which are rich in nutrients, this can help you meet your daily goal of eating 4 to 6 servings of vegetables and greens. Trial:
- Salad. Fill the wrap with a Greek salad, Cobb or Caesar.
- Raw vegetables cut into slices, cubes or strips. Vegetables can be quite bulky. Cutting them helps to fit them evenly inside the wrap.
- Grilled vegetables. To make a vegetarian meal, stuff the wrap with roasted or grilled vegetables. Garnish with cheese and hummus to boost your protein intake.
Part 2 of 3: Creating and Experimenting with New Recipes
Step 1. Use Vietnamese rice noodles
They're perfect if you've decided to make spring roll or lettuce waffle wraps. Rice noodles are also low in calories, but they are very filling.
- Mix 80g of cooked rice noodles with your favorite Asian-style sauce. Divide the noodles into 2 equal parts and arrange each half inside a head lettuce leaf.
- On the noodles, place 40 g of cooked minced pork seasoned with salt and pepper.
- If desired, garnish with 1-2 tablespoons of julienne carrots, a few coriander leaves and a sprinkle of toasted sesame seeds.
Step 2. Make vegetarian quinoa or tabbouleh wraps
Make Middle Eastern-inspired wraps using quinoa or tabbouleh, which is a bulgur-based salad. Quinoa and bulgur are whole grains rich in fiber and protein, so they can help you stay full for longer.
- Take a wholemeal pita and garnish it with 100 g of ready-made tabbouleh;
- Garnish with 2 tablespoons of parsley and chopped basil, then sprinkle 2 tablespoons of feta;
- Tucking the ends of the focaccia in, roll it up to close it completely. Cut it in half and bring it to the table.
Step 3. Make a lower calorie version of the buffalo chicken wing wrap
Buffalo chicken wings wrap is very flavorful and popular in the United States. However, it is usually stuffed with fried chicken fillets and blue cheese with a high fat content. Try this version to decrease your calorie intake:
- Take a 30 cm wholemeal tortilla and spread 1 tablespoon of light mayonnaise on it, then add 85-115 g of grilled chicken fillets and 20 g of romaine or iceberg lettuce cut into strips;
- Add 1-2 tablespoons of Buffalo sauce, 15 g of blue cheese and 2-3 diced cherries;
- Tucking the ends of the tortilla in, roll it up tightly. Cut it in half and bring it to the table.
Part 3 of 3: Storing and Carrying Behind the Wraps
Step 1. Try to keep the ingredients separate until it's time to eat the wrap
Preparing a packed lunch runs the risk of the sandwich or wrap becoming soggy. Try these tricks to keep it fresh and crunchy:
- Store the ingredients separately. If you're not sure how to keep the wrap from getting soggy, divide the ingredients when putting them back in the container. This method ensures that they stay fresh and crunchy.
- Place ingredients that release juices or have a liquid consistency in the center. Juicy tomatoes, gherkins, or marinated protein sources are ingredients that should be placed in the center of the wrap. You may want to try stuffing them between lettuce leaves to contain liquids.
- Mayonnaise has a higher fat content and can prevent the wrap from becoming too mushy. However, other toppings (such as dips or vinaigrettes) can cause the opposite effect. Use a very small amount or, if possible, try to keep them separate.
Step 2. Roll the wrap tightly with a sheet of aluminum foil or cling film
If you plan to take it with you, be sure to wrap it well to keep the roll compact and prevent ingredients from spilling.
- Food film is very effective. By wrapping it tightly around the wrap, you can keep it fresh and compact.
- Tinfoil is another material suitable for best containing wraps. It is especially useful for keeping them warm.
- Parchment paper is also suitable. However, you have to tape it at the ends to make sure it doesn't open in the lunch box.
Step 3. Keep the wraps cold
If you're planning to take them to work or a picnic, it's important to make sure they keep the right temperature. If the wrap (or any other food) gets too hot and stays warm, you risk getting sick.
- If the wrap contains meat, vegetables or a salad (made with mayonnaise), it should be kept below 4.5 ° C if possible. If it is between 4, 5 and 60 ° C, you run greater risks, as bacterial proliferation can occur.
- Include at least 2 sources of cold when placing the wrap in the lunchbox. You can add 2 packs of hard cooling gel or one pack of hard cooling gel and a bottle of ice water.
- Store the wrap in the refrigerator as soon as you can, or make sure you eat it before the cold sources melt or lose their initial temperature.
- Some foods do not require refrigeration, including whole fruits and vegetables, peanut butter, sealed tuna or chicken cans, pickles, mustard, and hard cheese.
