Few things inspire us to get up in the morning better than coffee and breakfast. More than the taste, breakfast keeps us from being “hangry” and gets our bodies full…
Everybody knows the saying, “you are what you eat.” Health and fitness professionals practically shout it from the rooftops. Well, summertime isn’t the season to let our diets go off track. With all the picnics, cookouts and food festivals, keeping our calorie count at a reasonable level can be difficult, but not once we discovered healthy wraps. Wraps are essential for weeding out ‘filler’ foods, unhealthy carbs and fats, and focusing on nutritious, protein-rich ingredients that pair perfectly with our exercise regimen. The recipes are simple and take almost no time to make. Soon, we’ll be wrapping everything.
Southwest Slaw Wraps
This one is a twist on tacos and features many of the same ingredients. This recipe is perfect for dining solo, with a friend or with the whole family because the ingredients are inexpensive and can stretch a long way. Try it with sides, or as the main course.
- Boneless skinless chicken breasts (4 oz. per person)
- Carrots, shredded
- Red cabbage, shredded
- Fresh white corn, raw
- Garlic, 3-6 cloves
- 1 shallot or red onion
- Limes, 1-2
- Lettuce, Romaine or Greenleaf
- Ground cumin
- Cayenne pepper
- Dried chile de Arbol, 1-2
- 1 can low sodium black beans
- 1/2 tbsp. of Worcestershire per person
- Favorite salsa of choice
First, prep the chicken and slice it into thin strips. Transfer to a storage container. Season with cumin, cayenne, fresh garlic (1-2 cloves, smashed but whole), salt and pepper. Top with lime juice and Worcestershire sauce. Marinade in the fridge for 20 minutes minimum.
While the chicken is marinating, rinse a can of black beans and cook in a pot over medium heat seasoned with 2 garlic cloves, ½ of a chopped red onion or shallot, and 1 dried chile de Arbol. Add water or low sodium stock of choice, and cook down until the beans are tender.
In a bowl, toss together the corn, onion/shallot, shredded carrots and cabbage, cilantro, salt and pepper. Add a generous squeeze of juice from half a lime (about 2 tbsp) then stir in some cumin and cayenne. Transfer to the refrigerator.
Cook the chicken on medium heat in a non-stick skillet until browned on all sides.
Put a spoonful of your favorite salsa onto the inside of the lettuce for the wrap. Next layer in the chicken. Either top the chicken with the fresh slaw and have the beans on the side or add the beans into the wrap and top with the slaw.
For these wraps, 4 oz. of chicken should make about two wraps, which totals to around 450 calories. If you prefer to have the beans on the side, serve with brown rice or quinoa, which is a more filling meal for a larger group. These wraps take 30 minutes to make, and if you’re in a hurry skip the beans! It is a great boost of fiber and protein but adds to the cooking time by 25%. Feel free to play around with the ingredients (and don’t forget to share what you come up with).
When we hear the letters BLT we instantly think of burgers, but BLTs can actually be pretty healthy when you try them our way.
- Tuscan kale also called Dino kale
- Turkey bacon
- Heirloom tomato
- Ripe avocado
- Balsamic vinaigrette or ranch dressing
Trim off the end of the kale so you have just the leaf. If you prefer cooked kale, lightly steam your kale stems in the microwave by placing them in a large Ziploc bag with a little water and warming for 20-30 seconds. Add 10 seconds for more tender greens.
Cook your bacon in the oven until crispy, or cook it on the stovetop if you prefer. Let cool to room temperature and then chop into pieces.
Slice the avocado and heirloom tomato into chunks and dress with either the balsamic or ranch. Season with salt and pepper.
Layer the tomatoes and avocado into the kale leaf and sprinkle the bacon on top. Sprinkle with shredded cheese if you’re indulging a little.
This recipe takes almost no time at all, especially if you cook the bacon beforehand. We love adding the salad dressing into the tomatoes and avocado, which enhances their fresh flavor and ensures each bite is layered with a creamy taste. This combo with balsamic and grated parmesan tastes so gourmet, we can’t believe we made it ourselves!
Mad For Med Wrap
This wrap is inspired by our favorite Mediterranean item: hummus! It gives us a boost of energy when we need it and can be made vegan/vegetarian style.
- Butter Lettuce, 1 leaf per wrap
- Hummus of choice
- Roasted red peppers (or fresh ones and roast them yourself)
- Portobello mushrooms, 1 for 2 wraps
- Kalamata olives, ¼ cup for 2 wraps
- Sliced sandwich meat of choice, optional
If using fresh bell peppers, turn the oven to 425F to preheat and wash the pepper, then slice into 6 equal sized strips and rub with olive oil, salt, and pepper. Place onto a lined baking sheet. Rotate in the oven for 25-30 minutes until tender and browned.
Slice the mushrooms into finger width strips and cook in a bit of olive oil on medium heat until just cooked. Season with salt and pepper.
Next, wash the lettuce and spread on a healthy layer of hummus. If adding sandwich meat, layer a slice flat into the lettuce leaf. Sprinkle with the olives and top with the mushrooms and peppers. All there is left to do is gobble it up!
We love how customizable this recipe is. You can swap the hummus for tzatziki, swap the roasted red peppers for sun dried tomatoes, or omit the meat in favor of a sprinkle of feta cheese. If you’re going all in with Mediterranean vibes, serve this with a side of tabbouleh.
We are starting to believe that abs are truly made in the kitchen. These recipes are a meal-preppers dream because the proteins don’t take long to cook and can be made in bulk. Each wrap features a unique flavor profile and can be paired with healthy sides like whole grain starches or soups for more filling dinner portions. Plus, these recipes can please the whole family without compromising our diets. Can we get an amen for that? Tell us which recipe is your favorite down below.