Wrap it Up!

by Brooke Joanna Benlifer, RD

The wrap has turned the ordinary sandwich from dull to delicious. The combinations are limitless, so try a few new ways to boost your nutrition and excite your taste buds! Try a variety of wraps: Garlic & Herb, Spinach, Tomato, Whole Wheat…

THANKSGIVING WRAP
4 oz Turkey Breast, 2 Tbsp Apricot Jam, 2 Tbsp chunky cranberry sauce, handful Mesclun Mix

HIGH PROTEIN CALIFORNIA WRAP
1/4 cup mashed avocado, handful Mesclun Mix, 4 oz grilled chicken strips, 1/4 cup light shredded cheese

SWEET ‘N NUTTY WRAP
2 Tbsp natural peanut butter (You can substitute cashew, almond, walnut, or macadamia nut butter.), 1 small, thinly sliced Granny Smith apple, 1 tsp cinnamon, 1 tsp brown sugar

KIDS WRAP
2 Tbsp natural peanut butter, 1 small, thinly sliced Red Delicious apple, 1 Tbsp chocolate chips

JULIUS CAESAR WRAP
2 Tbsp light Caesar dressing, handful Mesclun Mix, 4 oz grilled chicken, 1/4 chopped tomato, 1/4 cup nuts (slivered almonds, cashews, walnuts, pine nuts), 2 Tbsp shredded/grated Parmesan cheese

ENERGIZER WRAP
4 oz grilled chicken breast, handful Mesclun Mix, 1/4 cup shredded light cheese (Jalapeno Jack, Monterey Jack, Cheddar, Mozzarella), 1/2 cup low fat vegetarian refried beans, 1/4 cup mashed avocado, 1/4 cup yellow corn niblets, 1 Tbsp salsa, 1 Tbsp light sour cream, 1/4 cup sliced black olives

SAVORY SALMON WRAP
4 oz wild salmon, 1/4 cup mashed avocado, handful Red Leaf Lettuce, 1/4 cup golden raisins, 1/4 cup diced mango

OMEGA DELIGHT WRAP
4 oz chunk light tuna, 2 Tbsp light mayo, 1 stalk finely chopped celery, 1/4 cup diced seedless grapes, 2 Tbsp crushed walnuts, 1/8 tsp turmeric, 1 tsp brown sugar, 1/2 tsp cinnamon

FRUIT WITH A PASSION WRAP
1 each finely chopped peach and plum, 1/4 cup lowfat ricotta, 2 Tbsp Blackberry all fruit spread, 1/2 tsp cinnamon

TOFU WITH A TWIST WRAP
4 oz premarinated tofu, 1 cup Asian stir-fry vegetables, 1 tsp sesame oil

  • Brooke Joanna Benlifer, RD is a Cornell University graduate and Registered Dietitian with expertise in a variety of medical issues, from diabetes and cardiac care, to renal health and GI issues. She has a strong interest and background in weight management, emotional eating, sports nutrition and corporate wellness. She maintains a private practice, working with clients of all ages, from pediatric to geriatric, and has done freelance writing for DrWeil.com. Call 619-206-8022 to schedule an appointment.
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    admin on November 4th 2007 in Uncategorized