Breakfast is the most important meal of the day, but lunch comes a close second. Skipping either meal often results in low concentration levels in the afternoon, along with cravings for junk food. If you’re bored with sandwiches, nutritionist Rosemary Stanton suggests making some lunch ‘wraps’ using rice paper or bread. Wraps are tasty, healthy and easy to make.
Breads
There are lots of delicious and interesting breads available and many can be used as wraps. Turkish breads, pocket and Lebanese breads, lavash bread (also called mountain bread), Indian breads and tortillas can all be stuffed or rolled around fillings.
(Tip: check the labels before buying. Some Indian breads and tortillas have a high fat content while others have only about 1-2g per 100g.)
Fillings
Studies from Yale University have shown that including some protein at lunch reduces hunger for longer than a mainly carbohydrate lunch with the same number of kilojoules. Leftover meat, fish or chicken can be wrapped for lunch the next day. You can also use leftover vegetables, or try adding roasted capsicum, grilled eggplant, raw or lightly steamed asparagus spears, sprouts, baby spinach, semi-dried tomatoes and slices of orange sweet potato. Zucchini is delicious sliced lengthwise and cooked in a pan smeared with olive oil and garlic, or char-grilled on the barbecue. Bought vegetable dips or hoummus can be spread on breads, or make your own spread, using the recipes below.
Turkish carrot dip
Makes 1 cup, enough for 4-5 wraps
2 teaspoons olive oil
1-2 teaspoons ground cumin
1-2 cloves garlic, crushed
2 large carrots, finely grated
1/2 cup thick European-style yoghurt
freshly ground black pepper
1. Heat the olive oil in a frying pan. Add the cumin and saute for 1-2 minutes.
2. Add the carrots and garlic and cook until the carrot is soft.
3. Blend with the yoghurt and add ground pepper to taste.
(Tip: a food processor makes this quick and easy to prepare)
Hoummus
Makes 1 1/2 cups
1 x 400g can chick peas
150g tofu
2 tablespoons lemon juice
1 clove garlic, crushed
2 tablespoons chopped coriander (or parsley)
freshly ground black pepper
1. Drain chick peas and reserve the liquid. In a food processor or blender, combine chick peas, tofu, lemon juice, garlic, coriander and pepper.
2. Puree, adding a little of the reserved liquid if necessary.
3. Spread over lavash or pita bread, add grilled vegetables or semi-dried tomatoes and crisp lettuce.
(Variation: omit tofu and add 1 tablespoon tahini and 1/2 cup natural yoghurt.)
Peanut, carrot and raisin spread
1 large carrot, grated
2 tablespoons peanut butter
1/2 cup raisins
1 tablespoon sunflower seeds (optional)
Combine all the ingredients and mix well.
Spread on pita or lavash bread and roll up.
Rice wraps
Soak rice paper wraps (available from supermarkets or Asian food stores) in a bowl of cold water for 3-4 minutes, or until soft. Pat dry on a clean tea towel or use paper towels.
Spread with a little satay or chilli sauce and add a couple of ingredients from the following list: lettuce, mung bean sprouts, long strips of Lebanese cucumber, red capsicum strips, sliced raw mushrooms, sliced avocado, tofu, fresh coriander or dry-roasted peanuts.
(Tip: toast peanuts in a dry frying pan for even more flavour.)