If you already know tomorrow is going to be a busy day, get ahead of it! Instead of grabbing a sandwich, a pre-packaged salad or a pastry loaded with calories and bad fats, why not make your own healthy wraps? First, you’ll find the basic recipe for homemade wraps, followed by 4 tasty filling ideas: chicken curry, salmon, chicken and vegetable, and Grisons beef with spinach. They make a lovely lunch, and we’re completely hooked!
The basic healthy wrap recipe
To avoid store-bought wraps — which often contain unnecessary amounts of sugar, salt, fat and additives — we suggest making your own with this simple recipe.
Ingredients (makes 2 wraps):
180 g semi-wholemeal spelt flour (or flour of your choice)
2 tbsp olive oil
90 g water
1 pinch of your favourite spices
½ tsp bicarbonate of soda
Method:
Place the flour, olive oil, water, spices and bicarbonate of soda in a bowl and mix by hand until you have a smooth, even dough. Divide the dough in two and roll each half into a ball.
Flour your work surface and roll out the first dough ball with a rolling pin to form a round. Turn the wrap regularly and add more flour as needed to prevent it from sticking.
Roll the dough out until you have circles about 2 mm thick. Heat a non-stick pan. Carefully place the wrap in the pan and cook for 30 seconds on each side. Repeat with the second dough ball.
Slice the tomato thinly and dice the bell pepper, then fill the wraps with the lettuce. Add the chicken, bell pepper and tomato slices. Roll the wraps up firmly so they hold their shape, then wrap them in cling film and refrigerate. Enjoy them fresh at lunchtime!
Salmon wraps
Ingredients (makes 2 wraps):
2 wraps
2 large lettuce leaves
2 slices of smoked salmon
2 portions of cream cheese spread
½ organic lemon
½ cucumber
Method:
Start by spreading a portion of cream cheese over each wrap.
Place a lettuce leaf on each wrap, then a slice of smoked salmon.
Gently squeeze the lemon over the tortillas to add a few drops of lemon juice.
Peel the cucumber then cut it into sticks. Divide them between the 2 wraps.
Gently roll up your wraps and wrap them in aluminium foil to keep their shape and make them easy to enjoy on the go.
Healthy chicken and vegetable wrap
Ingredients (makes 2 wraps):
1 chicken breast
½ red bell pepper
½ green bell pepper
½ onion
juice of 1 lemon
1 tsp cumin
1 tsp garlic powder
1 tsp red wine vinegar
Method:
Slice the onion and bell peppers into strips. In a non-stick pan, sauté the onions. Add the vinegar and let the onions caramelise over medium heat, stirring frequently. Add the bell peppers, garlic and spices and cook for a few minutes, adding a splash of water if needed.
Cut the chicken into small pieces and cook in the pan, then add the lemon juice towards the end of cooking. Leave to cook over very low heat for a few more minutes.
Meanwhile, dice the tomatoes.
On a wrap, layer the vegetable mix, the chicken and then the tomato. Fold and enjoy!
Grisons beef and spinach wrap
Ingredients (makes 2 wraps):
2 wraps
8 thin slices of Grisons beef (Bündnerfleisch)
2 handfuls of baby spinach
2 portions of fat-free cream cheese
A little dried oregano
Espelette pepper
Method:
Start by spreading cream cheese over the wraps, then season to taste with the spices.
Place 4 slices of Grisons beef on each wrap, then add a handful of baby spinach.
Roll everything up and enjoy!
These healthy and delicious wraps fit perfectly into a balanced, varied diet. Packed with vegetables and protein, two essentials at every meal, they make for a more complete plate!
As you know, rebalancing your diet is a key step towards looking after yourself! Consider pairing a balanced diet with a course of our dietary supplement, following the directions on the product page. Formulated with ash, green tea, papaya and guarana, it can be added to your routine alongside a varied diet. And above all, enjoy every bite!
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