How to Make Better Whole Wheat Wraps

Healthy ayurvedic dietary food has been mainly whole wheat wraps which have replaced plain bread. Apart from being flexible and served as a base for stuffing, it can be used for wide range of meals including breakfast to dinner. This pictorial essay seeks to look into the history, nutritional value, culinary applications, methods of preparation, and some yummy recipes for whole wheat wraps as well.

The history of using flatbreads to wrap food comes from ancient times. Many people from different cultures used this style for practical purposes and therefore made it known across the globe. The California-style whole wheat wrap, however, emerged in the latter part of the 20th century with the rising trend for health friendly diets.

Further, as the understanding of the health attributes of whole grains such as whole wheat has increased, the initial quest for better health has led to this trend toward the whole wheat wrap, a more beneficial option to refined tortillas. The emphasis on whole grains is not a fad; it is a gradual realization on what nutrition is and how it helps one’s health.

Preparing whole wheat wraps from scratch can prove to be a satisfying and simple task. Let us start with a simple recipe.

• 2 Cups whole wheat flour
• 1 tsp salt
• 2 tbsp olive oil (optional)
• 3/4 cup warm water (or more as required)

• Whole wheat flour and salt should be mixed in a mixing bowl. The next step is to add the olive oil if applicable.
• Continuously mix the ingredients while progressively pouring water until a soft dough becomes manageable.
• Take the dough on the floured surface and knead for approximately 5-10 minutes until a smooth texture is achieved.
• Now, cut the dough into many pieces, give or take roughly 8 pieces.
• Each portion shall be rolled into a circular shape measuring about six to eight inches in diameter.
• Over medium heat, warm up a skillet, and cook each of the wraps for about 1 minute on each side, until nicely brown and also well cooked.
• Allow them to cool completely before keeping them, or they will be kept in an air tight container.

There are quite a few benefits that whole wheat wraps possess:

The whole wheat flour including its natural fiber is less of a milled form than the white flour. This fiber helps in bowel movements, prevents overweight and even cuts the chances of heart related diseases.

It will provide enough quantity of B complex vitamins like niacin, thiamine along with some minerals like iron, magnesium and zinc. Such nutrients are critical for energy metabolism, immune response, and health in general.

It is known that, whole grains have low glycemic index quantity than the refined grains which implies the effect on the blood will be put into action progressively and gradually than an instant surge in blood sugar levels. This can help with blood sugar regulation and eliminating excessive hunger.

This suggests that very few whole wheat wraps help to fill up the tummy and that satiety may be practiced in behavioral modification.

People on different diets (vegetarian, vegan, omnivore) can enjoy whole wheat wraps without any limitations as most meal plans are quite adjustable to include these wraps.

The culinary application may be numerous:

Wrap whole wheat wrap around various types of fillings, this is the most common usage for whole wheat wraps among consumers; it ranges from deli meats and cheeses to hummus and vegetables.

Cheese and other fillings can be placed in the whole wheat wrap and grilled or baked for crunchy quesadilla healthy alternatives.

Start your day with a tasty nutritious breakfast wrap loaded with eggs, spinach, and feta cheese.

We can also use the whole wheat wraps to make salads and wrap it with grilled chicken, quinoa, mixed greens, or any other ingredients we want to include.

Smaller versions of the wraps with cream cheese and vegetables are also good snack ideas or perfect starters for a party.

These offer a host of filling options which makes the wraps more appealing. Both of these are true here are some fillings you might love to see with these.

Humus spread inside the wrap is added with roasted veggies and feta cheese dousing with oregano.

Turkey with avocado slices, spinach, and mustard makes me a great protein launch.

Insert a variety of fresh vegetables and sprouts along with a zesty dressing for a delicious vegetarian dish.

Whip some eggs together with peas, bell peppers, onions and spinach. Give me a wrap, oh, with salsa please.

Mash black beans with the addition of lime, mix it with diced tomatoes, then add avocado on top for a nutritious wrap.

These are quite healthy and can be used in various cuisines with ease. Take a look at the following recipes and tips on how to make wholesome meals with whole wheat wraps:

• 1 whole wheat wrap
• 2 tbsp hummus or avocado spread
• 1 cup mixed vegetables (spinach, shredded carrots, cucumber, bell peppers)
• 2 tbsp feta cheese or tofu
• Optional: a bit of balsamic glaze or lemon

• Grab the wrap and smear a generous amount of hummus or avocado.
• Add Tofu and all of the vegetables.
• Roll tightly, half it and enjoy!

• 1 whole potato wrap
• 1 cup grilled chicken
• 1/2 romaine lettuce
• 2 tbsp caesar dressing
• 1 tbsp parmesan cheese

• Grab a container for the chicken and caesar dressing and mix them together with the chopped lettuce.
• Now place the mixture on the wrap.
• Finally sprinkle parmesan cheese and roll it and enjoy!

• 1 whole wheat wrap
• 2 scrambled eggs
• 1/4 cup black beans
• 2 tbsp shredded cheese (cheddar or Mexican blend)
• 2 tbsp salsa
• Optional: diced avocado or jalapeños

• Put the scrambled eggs and black beans on the tortilla.
• Add cheese, salsa, and other optional toppings if desired
• Bring the two sides together and wrap into a burrito.

• 1 whole wheat wrap
• 1 small can of tuna or salmon (drained)
• 2 tablespoons of plain Greek yogurt/mayonnaise
• 1/2 cup chopped celery
• 1 tablespoon lemon juice
• 1/2 cup arugula/spinach

• Combine the tuna or salmon along with the yogurt/mayonnaise, celery and lemon juice.
• Apply the mixture onto the wrap and add greens on top.
• Tightly roll and serve it.

• 1 whole wheat wrap
• 2 tbsp tzatziki sauce or plain Greek yogurt
• 1/2 cup grilled chicken or falafel
• 1/4 cup chopped tomatoes
• 1/4 cup cucumber
• 2 tbsp Kalamata olives
• 1 tbsp crumbled feta cheese

1. First, spread the tzatziki on the whole wheat tortilla, and then add the rest of the ingredients.
2. Include chicken or falafel alongside your favorite vegetables.
3. To conclude, sprinkle herbs as needed, roll gently and present as desired.

• 1 small pack of whole wheat wrap
• 2 tablespoons of peanut butter or almond butter of preference
• 1 piece of whole banana cut into slices
• Honey to taste and if prefer some cinnamon powder

• Using a hand, smear a decent amount of peanut butter to cover the wrap.
• Place over the wrap banana slices followed by your selected toppings.
• Roll it firmly and commence to nibble on your dessert or snack that is both healthy and appetizing.

Warm up the wrap: Use a flat pan or a microwave to heat it gently for for 20 seconds. This will increase malleability of the wrap and reduce chances of wrinkling when being rolled.

Avoid filling too much: Keep about one to two inches for ease in rolling on both ends of the wrap.

Keep the wrap secured: If cut, toothpicks will help keep the wraps together and if not cut, scrunch it tightly in aluminum foil if packed for friendly.

Do not shy from adding receptors: Whole wheat wraps are a perfect base for spicy or tangy or even creamy recipes so do not settle and be as authentic as possible.

Whole wheat wraps’ calorie content is dependent on the brand, size, and all other ingredients that they use. A general rule of thumb can be followed instead:

Wheat Wrap 6 inch skinny: 100 – 140 calories

Wrap Medium 8 inch whole wheat: 150 – 200 calories

Wrap Large 10 inch whole wheat: 200 – 300 calories

For exact details, consult the packaging and seek the specific details of the brand. Also remember that additional fillings, sauces and spreads would also increase the calorie intake value that you consume, which in turn increases the calorie count.

The following is a straightforward and mouthwatering recipe for Whole Wheat Veggie Wraps

• One cup of hummus, tzatziki, or your favorite dipping sauce, or guacamole salad, or Greek yogurt salad.
• One cup of shredded carrots
• A cup of baby spinach or mixed salad
• Half a cup of thinly sliced bell peppers which can be either red, yellow or green.
• Half a cup of sliced cucumbers in rings
• Half a cup of sliced cherry tomatoes in halves
• 1/4 cup chopped red onions – optional.
• 1/4 feta cheese – crumbles – optional.
• Salt and pepper, as per taste
• 1 tablespoon of extra virgin olive oil, a drizzle but can be optional.
• Fresh Herbs – parsely or cilantro – optional

Prepping the veggies – Ensure your vegetables are washed and then cut into thin slices or bite sized pieces.

Spread the Base – Now, a whole wheat tortilla needs to be placed flat and thin spread of a butter of choice or Hummus needs to be put on the center.

Layer the veggies – Spread out evenly across the flatbread the spinach, carrots, bell peppers, cucumber and tomatoes along with diced onions (should you choose to use it).

Optional toppings – These include Feta cheese, fresh herbs, chopped onion, extra virgin olive oil, black olives, dried or fresh basil and parsley.

Wrap it up: Fold the sides in on the tortilla and after that, start at the base and roll it up tightly. Cut it in half so it is easier to eat.

Large whole wheat wraps are a type of flatbread that is made from whole wheat flour and they are quite flexible as they can easily replace a traditional flour tortilla which can be a healthier option in some cases.

Size: Typically referred to as large, these wraps are close to being 10-12 inches in diameter, which can prove to be extremely useful is making large dinners in form of resp. These wraps aid in making pressing meals such as burritos, quesadillas or a wrap.

Whole Wheat Flour: As they incorporate whole grains, these wraps contain a greater amount of fiber, vitamins and minerals in comparison to being use regular refined white flour.

Texture: These wraps are soft and pliable which further enhance their utility as they don’t tend to break when folding or rolling them. Great utility indeed.

Flavor: Due to being made from wheat, they do have a slight earthy and nutty flavor to them.

Meals: Flatolad, Saiba Lagi iSai wraps, Sandwiches burritos, or onion trawlers are some meals that wheat wraps can cater to.

Snacks: A bit of a twist to the traditional anti snok, these wraps can be baked after being sliced into triangles to create a new healthy chip variant.

Breakfast: A traditional breakfast wrap can be formed by using these wraps as a base and then adding eggs, vegetables and cheeses onto the surrounding.

High Fiber: Wraps such as these can help in promoting digestive health while also controlling hunger.

Nutrients: Contribute a great portion of B vitamins, iron and magnesium to the user.

Lower Glycemic Index: Compared to traditional wheat options, whole wheat wraps aid in maintaining a persons blood sugar in check.

Storage: Because they are tough to deal with, pack them in a wet bag that is tightly closed. They can also be placed in the refrigerator or freezer to keep them fresh for longer periods of time.

Heating: Prior to usage, slightly heat them in a skillet or microwave to make them easier to use.

Whole wheat wraps can be a better option because they are made of whole grains which are healthier as they are packed with vitamins, minerals, and fiber. Whole wheat wraps have a lower glycemic index as opposed to refined flour wraps, which helps control blood sugar levels. Moreover, they are more satiating which promotes better control over one’s consumption and enduring energy levels. Nonetheless, all fiber wraps are not the same as they can be rich in added sugars and unhealthy fats, as well as preservatives. It is vital to check what comes in the wrap and how much a whole grain it contains for a healthier option. Mix with a filling that you nutrition.

The healthiest wrap will depend on the individual’s requirements but in such a case where the struggle with active digestion the high fiber content wraps whole-grain or whole-wheat wraps are typically the go to choice. Look for wrap options that are low in added sugars, sodium and unhealthy fats. If gluten free or nutrient dense options are the preference then, spinach, kale or coconut wraps would be great alternatives. Always make sure to check the ingredient label as it helps avoid highly processed options and wraps that have simple natural ingredients will be superior in quality.

In this case, the question ‘are wraps healthy’ can definitely be answered in the affirmative. First let us review the health benefits of wraps. Health benefits of wraps. As already discussed, wraps are made up of a thin piece of flatbread. There are three types of bread: premium, standard and whole wheat. The choice of ingredients plays a crucial role since it determines the carbohydrate, protein and lipid content of the wrap. As such, wraps are considered a healthy option especially for people who dislike sandwiches.

Unlike traditional sandwiches, wraps tend to be less heavy and possess a rich flavor when filled with grilled vegetables. In fact, grilled vegetables are low calorie foods. When compared to sandwiches, wraps are healthier and low calorie in nature with more fiber, protein and healthy vegetables. However, moderation is key. A gourmet wrap filled with bacon and sauces may not be highly recommended. It is advisable to steer clear of wraps that are filled with processed foods.

Once again, as with almost everything in this world, the number of calories in an entire meal wrap is affected by variables that include size, ingredients, and brand. There is, however, a general guiding benchmark.

It would be reasonable to expect this wrap that resembles a round tortilla, measuring anywhere between 8 to 10 inches, to contain calories in the approximate range of 150 to 200.

For this unseasoned whole meal wrap that is stuffed, cooked vegetables, meats, spices, and even sauces can be added in, resulting in the calorie count varying depending on the type of stuffing used.

• Cheese: To a slice of 30 grams for instance, an additional 100 to 120 calories are added by cheese,
• Protein: Other foods such as grilled tofu, tuna in water, or even chicken breast can be used, each containing varying calorie counts. Chicken breast for instance has 120 calories while aiming for 100 grams might result in 150 calories being counted alongside a calorie count of around 100 for 100 grams of dry tuna and depending on how many grams of steam firm tofu are used, the calorie count can end up being anywhere between 90 to 150.
• Vegetables: Vegetables are for filler calories but they are low in calories adding around 50-100.
• Sauces or dressings: The fillers mentioned earlier can be mixed with sauces or dressings but they depend on the type used and how much is actually required they normally add 50 to 200.