Healthy Wrap Sandwiches | The Nibble Webzine Of Food Adventures - The Nibble Webzine Of Food Adventures Healthy Wrap Sandwiches | The Nibble Webzine Of Food Adventures
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TIP OF THE DAY: Eat Your Veggies In A Healthy Wrap Sandwich

[1] Use a wrap sandwich as an opportunity to eat more veggies. And don’t forget a whole wheat wrap (photo courtesy Online Vegetarian Deli.


Most people who consume a conventional American diet need to eat more veggies.

A painless way to do this is to switch your sandwich to a wrap, and fill that wrap with raw or grilled vegetables.

Why a wrap?

For people who resist eating vegetables, it’s too easy to the pick vegetables from a conventional sandwich, thwarting the goal. Wraps are eaten “as is.”

The USDA reports that the white potato is America’s most widely eaten vegetable, followed by iceberg lettuce. Neither is a nutritional powerhouse.

The deeply colored (green, orange, red and yellow), nutrient-rich vegetables, including dark leafy greens, make up only 0.2 servings of the 3.3 servings of vegetables Americans consume daily.

Thus, we have some suggestions for what to wrap.


  • Cut down on the protein (keep it to 3 ounces of turkey, beef, etc.) and fill the wrap with more vegetables.
  • Substitute vegetable protein for animal protein: barley, brown rice, chickpeas, hummus, the pulse group (beans, lentils, peas), quinoa, tempeh and/or tofu, for example.
  • Use darker greens instead of iceberg lettuce. They have more nutrition and antioxidants. Try arugula, mâche (lambs’ lettuce), mesclun mixture, mizuna, red-tip leaf lettuce, the green ends of romaine, spinach, Swiss chard and watercress.
  • Add brightly colored vegetables. They also score higher in nutrition and phytonutrients (antioxidants). Include at least one. Avocado, bell peppers, carrots and tomatoes (fresh or sundried) are readily available.
  • Toss in some chopped/slivered nuts and seeds. They add crunch, protein and heart-healthy oils: almonds, cashews, peanuts, pecans, pine nuts, pumpkin seeds, sunflower seeds (pepitas) and walnuts are good sources.
  • Save calories on condiments. Use mustard, a nonfat yogurt spread (we mix the yogurt with garlic and dill) or a lowfat, low-calorie dressing.
  • Finish with a whole grain wrap. Use whole-wheat or another whole-grain wrap for a nutritional home run.

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