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Three Ways To Wrap It Up

Three Ways To Wrap It Up

Whole wheat tortilla wraps are a great option for healthy and convenient eating.

They are great when served chilled so you can prepare them the night before, making them a perfect lunch box option. For a slightly healthier treat, try our lettuce be breadless taco.

Double the protein Turkey & egg wrap

This wrap also contains spinach which has a high nutritional value and is extremely rich in antioxidants. It is also a rich source of vitamin A, B2, B6, C, E and K, as well as magnesium, iron, calcium, potassium, folic acid, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.

Makes 4 tortillas

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  • 500g sliced turkey
  • 2 cups of shredded spinach
  • 4-5 lettuce leafs
  • 2 sliced tomato
  • 6 hard boiled
 eggs
  • 4 whole wheat wraps
  • 2 tablespoons low-fat salad dressing
  • 1/3 cup fat-free plain yoghurt
  • 1/4 cup finely chopped spring onions

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[tab]Mix the salad dressing, yoghurt and spring onions together in a mixing bowl. Arrange shredded spinach and lettuce on the wraps and cover with the salad dressing mixture. Slice the hard boiled eggs and place together with turkey into the wraps, and cover with tomato. Roll wraps and cover with plastic wrapping, then place in fridge to chill.[/tab]
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Get in your omega 3 Salmon and Asparagus Wrap

1240x660_salmonwrapAsparagus is a low-calorie low-calorie source of folate, potassium and vitamin C. It also contains fructo-oligosaccharides (FOS), which promotes the growth of beneficial bacteria in the colon and the stalk is packed full of antioxidants

Makes 2 tortillas

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  • 6 thin asparagus spears
  • 1/4 cup fat-free cream cheese
  • 1/4 cup fat-free yoghurt
  • 1 tablespoon lemon juice
  • cayenne pepper
  • 200g smoked salmon
  • 
2 tablespoons basil
  • 
2 cups Rocket & lettuce
  • 1 sliced tomato
  • 1 sliced sweet 
pepper
  • 2 whole wheat tortilla wrap

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Snap off and discard woody bases from asparagus. In a covered large saucepan, cook asparagus spears in a small amount of boiling lightly salted water for 3 to 5 minutes or until crisp-tender. Drain and plunge into ice water to cool quickly. Drain again; pat dry with paper towels. In a small bowl, stir together cream cheese, lemon juice, yoghurt and cayenne pepper. Fold in flaked salmon and basil. Spread on tortillas. For wraps, arrange 3 of the asparagus spears and half and chill in the fridge before serving.

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Remember your healthy fats avocado wrap

1240x660_avowrapAvocado and chicken are the main ingredients here. But, you can easily create any wrap of your choice by using cold meat cuts like chicken and turkey or salmon as protein sources. Instead of using lettuce for filllings, substitute it with fresh spinach and you can also include veggies with your wraps.

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  • 1 cup diced avocado
  • 2 tablespoons lemon juice
  • 1/4 cup low fat plain keffir
 or yoghurt
  • 4 whole wheat tortillas
  • 4 boneless chicken breasts – grilled 
and sliced
  • 1 medium sliced organic red bell pepper
  • 1 sticks thinly sliced medium carrot
  • 1/4 cup sliced red onion
  • 1/4 cup cilantro
  • 2 cups salad mix

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[tab]Cook chicken breast covered until golden. Let chicken cool then chop chicken. In small bowl take keffir and lemon juice and whisk together until well mixed. Spread avocado on tortillas. Layer chopped chicken, red pepper, red onion, carrot sticks and mixed greens and cilantro down center of each tortilla. Take keffir lemon mixture and pour down center of each wrap. Roll up tortillas and serve.[/tab]
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You can keep your meals interesting and hassle free if you ensure you have a variety of foods to combine into a wrap. Be creative with your choice of fillings. Wraps are a perfect meal choice if you’re a busy girl on the go.

 

Author: Tanja Schmitz

Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.