Wraps have all the quickness and hand-held, utensil-free convenience of a sandwich while offering more variety than a sandwich. Sandwich wraps are the perfect homemade meals for anyone looking for a quick lunch, an easy way to use up leftovers, or a simple snack. Here's how to make sandwich wraps for breakfast, lunch, snack, or dinner.
Fusion for the Home Cook
Wraps are a perfect example of everyday fusion food, inspired by Mexico's tacos, Vietnam's spring rolls, the Middle East's falafel, Greece's gyros, and so on.
Don't be shy about crossing culinary borders to make new flavor combinations -- the average wrap combines elements of more than one cuisine in every bite. Wrap teriyaki beef in a pita, curried chicken in a tortilla, or tuna salad in naan. Anything goes, people!
The Wrap
The most common and widely available flatbread to use for the wrapper is a tortilla. In addition to traditional flour tortillas, try herb, pesto, whole wheat, jalapeño, lemon, spinach, and tomato flavors.
Try pita and naan breads, spring roll wrappers, or crêpes. Butterhead lettuce also works nicely for wrapping around fillings because the leaves are large and can fold without breaking.
So convenient, wraps are a complete and flavorful meal that can be held in one hand or rolled up in foil and stuffed in a lunch bag. But perhaps the best news of all for busy home cooks: wraps are a great way to use up leftovers. All those little containers of leftovers that aren't enough for another meal suddenly become a satisfying lunch when layered in flatbread and drizzled with a bit of sauce, such as salad dressing, barbeque sauce, salsa, peanut sauce, marinara, hoisin sauce, chutney, or teriyaki sauce. See how to turn main-dish leftovers into easy lunch wraps.
Here's how to make a wrap sandwich with hummus and prosciutto. Bake slices of prosciutto until crisp. Then layer the crispy prosciutto onto warmed whole wheat tortillas with hummus spread, mozzarella cheese, sliced avocado, tomato, and lettuce. Roll it up!
When you need dinner fast and easy, these turkey burritos are a real life saver. See how to make these low-fat turkey burritos and homemade salsa. A quick, complete meal that's perfect for busy nights.
Our breakfast wrap ideas begin with this PBB wrap -- peanut butter and bananas, with honey, shredded coconut, and the secret ingredient, a little granola. "Great, easy breakfast," raves joshbibbee. "I added flaxseed and crushed almonds. After making it, I threw it in the microwave for 20 seconds to eat it warm."
This delicious appetizer is similar to the wraps served at a certain very popular Chinese restaurant chain. Watch Chef John make spicy chicken and mushroom lettuce wraps.
"Wraps and sandwiches can be a convenient and delicious way to get a lot of nutrients—or not. It all comes down to the ingredients used for both the wrap or sandwich bread as well as the fillings,” says culinary dietitian Kristy Del Coro, M.S., RDN, LDN.
Which is healthier: bread or wrap? Wraps contain more carbohydrates but also contain more fiber. One slice of whole-wheat bread and one whole-wheat wrap also contain a similar protein content and contain the same amount of fat.
For a start, often wraps are more processed, have more calories than two slices of freshly baked bread and frequently contain WAY more ingredients than bread!
However, they can actually contain more calories and fat than two slices of bread, so they aren't necessarily healthier than a sandwich. That being said, wraps are of course perfectly healthy when eaten as part of a balanced diet. Stuffing it with a range of vegetables is definitely a great lunch choice.
“Fruits add a wonderful tasty crunch to sandwiches. Try thin-sliced cantaloupe, watermelon, honeydew, pears, and apples with your sandwiches,” Melendez-Klinger says. And don't forget the classics — lettuce, onions, pickles, and fresh peppers, Best says.
Look for “whole grain,” “whole wheat,” or “whole meal” on the label. If a loaf contains 6 grams of fiber per 100 g, it's rich in fiber. Choose breads with plenty of intact grains, like oats, barley, and quinoa, as well as seeds, if you can eat these. Watch out for mass-produced sourdough breads.
The Test Kitchen recommends making a cheese wrap with mozzarella, provolone, cheddar, or Swiss cheese. These are semihard cheeses that have more moisture than hard cheeses, have a slightly smoother texture than most cheese types, and melt well.
Taylor recommends choosing 100% whole-grain products whenever available. “Spinach wraps may look and sound healthier,” she notes, “but they contain only trace amounts of spinach and are typically made with refined grains — meaning no calorie or carb savings. And no added fiber.”
When they ate the sandwiches the next day, the tester said the sandwiches that were wrapped in wax paper or put in a plastic bag were the soggiest. The one wrapped in aluminum foil fell in the middle. In the end, they say the one wrapped in parchment paper was less soggy and tasted the best!
You don't have to stop eating sandwiches, nutritionists say. But you can make them healthier, with more-nutritious breads and fillings. Our sandwiches weren't always this bad for us. Sandwiches have grown less healthy in the past 40 years, Dr.
Although the nutrition profiles of bread and crackers don't differ that much, the higher protein and fiber content in bread will leave you feeling fuller for longer. This does not make crackers unhealthy, but crackers should be eaten in moderation.
Unfortunately there's no simple answer to this question. In terms of calories, on average one bagel has more calories than one slice of bread. However, if you choose to have a bagel with more fibre, this may help you feel fuller for longer and potentially reduce your snacking throughout the day.
When it comes to nutrition, corn tortillas have the advantage of being made from whole grains, with fewer calories, sodium, and carbs but more fiber than flour tortillas. They're also gluten-free. As for cooking and eating, some people complain that corn tortillas break easily.
Plastic wrap is commonly made out of PVC (Polyvinylidene Chloride). In recent years other PVC alternatives have become more popular. The most popular option in recent years is LDPE (Low-Density Polyethylene) because it is considered to be safer for the body.
A lean protein and vegetable wrap can be a healthy lunch for weight loss. When you are trying to lose weight and avoid high-calorie fast food, wraps are options that you can pack and carry with you for lunch.
Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.
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