Now this is fun easy food,
kids love wraps! The real beauty is that everyone can have their own
favorite ingredients. Bean wraps, Falafels, Greek wraps, the list goes
on and on. You can also make your own wheat free wraps or chapattis,
and store them in the freezer for any easy and fast lunch. You can use
canned refried beans, dehydrated bean flakes, or put your own soaked
and cooked or sprouted beans through a food processor.
Simple
Bean Wraps
8 wraps
1can refried beans or 1c of bean flakes prepped with 1c boiled water
1c shredded lettuce or mixed greens
1/4 cup olives (optional)
1/2 cup minced onion (optional)
1/2 cup tomato sauce
1 oz cheddar cheese
Spread all the
ingredients on the wrap but keep it all to one side.
fold the bottom of the wrap up, and roll.
Enjoy
LENTIL
WRAP
This wrap is easy to make and perfect for a
casual meal
Serves 6
Ingredients:
6 (8 inch) whole wheat tortillas
3 Tbsps. olive oil
2 cloves garlic, minced
2 shallots, finely chopped
1/4 cup water
1 (15 ounce) can brown lentils
1 (4 ounce) package feta cheese, crumbled
1/4 cup chopped kalamata olives
1/2 cup chopped tomatoes
Preheat oven to
250° F. Heat the olive oil in a saucepan over medium heat, and saute
the garlic and shallots for 5 minutes, until lightly browned. Pour in
the water and stir. Mix in the lentils, and cook for 2 minutes, just
until heated through.
Fill each tortilla with a portion of the lentil mixture, and fold or
roll. Top with feta cheese, olives, and tomatoes.
GREEK
WRAP
Serves 6
Ingredients:
1 15.5 oz can
white beans
1 1/2 cups cucumbers, chopped
1 cup tomatoes, diced
1/2 cup feta cheese, crumbled
1/3 cup red onion, chopped
1/4 cup kalamata or black olives, chopped
1 portabella mushroom, diced
2 Tbsp red wine vinegar
1 1/2 tsp dried oregano
1/4 tsp pepper
6 whole wheat tortillas
Combine all ingredients in a medium bowl and mix well. Cover and refrigerate
for at least 4 hours to blend flavors. Spread the ingredients on the
tortilla, and wrap (as shown in the pictures above).
PEANUT
BUTTER BANANA WRAP
This wrap is great for breakfast or lunch when you don't
have a lot of time. Kids love them.
Serves 1
Ingredients:
1-2 Tbsp peanut butter
1 flour tortilla
1/2 banana, sliced
1 tsp honey
Spread the peanut butter and the honey on the flour tortilla, and layer
the remaining ingredients on top. Roll tightly and slice in half if
desired, or eat as is.
ALMOND
BUTTER WRAP
This wrap is great for breakfast or lunch when you don't
have a lot of time and it is high in protein and calcium..
Serves 1
Ingredients:
1-2 Tbsp almond butter
1 flour tortilla
1/2 banana, sliced
a few slices of apple
1 tsp of raisins
Spread the almond butter on the flour tortilla, and layer the remaining
ingredients on top. Roll tightly and slice in half if desired, or eat
as is. Enjoy a nutritious protein rich wrap.
