Live Healthy Live Well

Greek Veggie Wrap

Every day, millions of people pack lunches to take to work or send to school with their kids. Maybe you are one of them!

There are many benefits to packing lunch. When you pack your own lunch or prepare lunch for a child, you are able to control portion sizes, maximize nutrition and save money.

I pack my lunch almost every day of the work week, but sometimes I find myself in a “lunch rut”. Have you found yourself there, too? If you find yourself preparing the same sandwiches to take for lunch day after day, one simple way to change things up is to make wraps instead. For example, if you make lunchmeat sandwiches, try rolling lunchmeat and cheese in a whole grain tortilla, instead. No fancy tortillas are needed- I typically buy the store brand which come in a pack of 10 for less than $2. You can add lettuce for volume and your favorite condiments (mayonnaise, mustard, salad dressing, hummus, guacamole, etc.) for flavor.

If you’re someone who makes peanut butter and jelly on the regular, try spreading peanut butter on a whole grain tortilla and filling it with slices of fruit like bananas or apples.

Other tasty wraps that I have made include:

• Italian Tuna salad – a tortilla filled with tuna, white beans, lettuce and Italian dressing
• Tuna or Chicken salad – a tortilla filled with a mixture of tuna or chicken, plain nonfat yogurt, chopped celery and sliced apples or grapes, topped with lettuce
• Chickpea “Chicken” salad – the above description using a can of chickpeas, run through the food processor, in place of chicken
• Greek Vegetarian (pictured above) – a tortilla spread with hummus and filled with chopped olives, chopped red bell pepper, feta cheese and spinach (you could add chicken if you like)
• Mexican Cabbage Salad – a tortilla filled with chopped cabbage and other chopped or shredded veggies (corn, tomatoes, radishes, peppers, carrots, etc.), pinto beans and a cilantro-lime dressing

If you’re in search of something you can mix up quickly, look for salad kits in the produce section of your grocery store. Kale and broccoli slaw or Southwest salad mix can serve as an easy “dump and mix” base for lunch wraps. You may consider adding a can of beans or sliced chicken to these mixes for added protein.

Which wrap ideas do you plan to try? Let us know by leaving a comment in the box below!

Author: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Reviewer: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Sources:

Hunter, J.G. & Cason, K.L. (2011). Packing Lunches for Work or School. Clemson Cooperative Extension. http://www.clemson.edu/extension/hgic/food/nutrition/food_shop_prep/food_prep/hgic4246.html

UC Davis Health (2013). Packing the perfect school lunch. http://www.ucdmc.ucdavis.edu/welcome/features/2013-2014/08/20130828_school_lunch.html