Meals In Minutes – Healthy And Quick Recipes For Everyday Meals

Quick meals are important with the hectic schedules we deal with everyday and sandwich wraps are a great way to make a quick and healthy meal anytime. With just a few ingredients you can create a meal in minutes when you are short on time or just want something simple and flavorful. They are the perfect grab-n-go quick meal.

It’s really simple to put a sandwich wrap together. Here is a basic recipe that you can use and adjust to your taste or to whatever you have on hand in your refrigerator or cupboards. Place the ingredients that you choose in layers down the center of the wrap, leaving an inch or so at the bottom to close the bottom when you are done filling the wrap sandwich.

1. Pick the kind of wrap that you want. Try soft tortilla shells, which come in plain or flavored varieties like, spinach, tomato, whole grain, and more. If you want to lighten up your wrap sandwich you could also try large lettuce leaves, kale leaves (just cut out the tough stem and use the soft leafy portion (raw or steamed), or try some cabbage leaves that have been lightly steamed.

2. Choose a flavorful spread. This is the base upon which all your other ingredients will be placed. Spread on some of your chosen spread as thin or as thick as you like over the wrap you have picked. You might like to try any of the following ideas for spreading on your wrap: Greek style plain yogurt, pesto (basil pesto, artichoke pesto, roasted red pepper or olive pesto), hummus (regular, roasted garlic, roasted red pepper, dill or lemon), or plain cream cheese (regular or whipped style).

3. Choose a filling for the wrap sandwich. Use anything you like, alone or in combination. Place as much of your filling(s) in a strip down the center of the wrap. Try cheese (sliced or shredded), sliced deli meat, leftover cooked chicken (sliced or shredded), canned salmon, tuna, or sardines, etc.

4. Fill up your sandwich wrap with a variety of vegetables or fruit. Here is a great way to get more of these healthy foods into your diet.

Vegetable Suggestions: select a variety from broccoli slaw, fresh tomato slices or diced tomatoes, shredded lettuce, peeled and thinly sliced jicama, marinated artichoke hearts, shredded cabbage, shredded carrots, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, thinly sliced cucumbers, etc.

Fruit Suggestions: dried cranberries, orange slices, diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, fresh blueberries or blackberries, sliced mango, diced cantaloupe or honeydew melon, etc.

5. Boost the flavor of your wrap. Add a little extra zip to your meal with some simple items that will accent your wrap sandwich. Depending on the fillings you have chosen, here are a few suggestions to get you started.

Crunchy/Salty/Spicy Flavor Toppings: salsa, pickle relish, peanut sauce, oyster sauce, a sprinkling of soy sauce, cooked and crumbled bacon bits (regular or vegetarian), chopped nuts, a little chopped fresh herbs of choice like basil, dill, oregano, mint, or cilantro

Sweet/Spicy/Crunchy Flavor Toppings: nutmeg or cinnamon, granola (use your favorite flavors), chopped nuts, a spoonful of marmalade or all-fruit spread, a little chutney, shredded coconut, mini-chocolate chips, etc.

Once you have placed all of your ingredients in layers on your wrap, simply fold up the bottom end and then fold in the sides to close the sandwich.

Here are a few easy ideas for some quick and delicious wrap sandwiches.

- whole grain tortilla wrap, mayonnaise, cooked boneless chicken breast (thinly sliced), shredded lettuce, mango chutney

- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, brown sugar

- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint

- whole grain tortilla wrap, peanut butter, sliced pears, blueberries, honey, nutmeg

- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese

- whole grain tortilla wrap, mashed avocado mixed with cumin and a little chili powder, cooked cocktail shrimp, corn kernels and diced celery, prepared salsa, chopped fresh cilantro

- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg

- tomato flavored tortilla wrap, tomato pesto, cooked and mashed black beans, sliced cucumber, sliced roasted red peppers, shredded cabbage, crumbled goat cheese, sprinkle of dried basil, a drizzle of Italian dressing

For fast and delicious meals, like these sandwich wraps, visit Quick Salad Recipes.com for a large selection of easy recipes using short ingredient lists, fresh and natural food, and quick preparation. For everything from breakfast to dessert, these quick meal recipes will take the work out of everyday menu planning.