For a gluten-free option serve as a salad or wrap in a lettuce leaf.
Suggested fillings:
Vegetables:
Lettuce cut up into ribbons
Grated beetroot
Grated carrots
Diced tomatoes
Diced cucumber
Sliced mini corn
Sliced boiled eggs
Diced avocado
Finely sliced spring onions
Thinly sliced pickles
Grains and legumes:
Beans (Cooked kidney beans, cannellini or baked beans)
Chickpeas (Cooked, alternatively hummus)
Rice
Couscous
Cheese:
Feta
Grated cheese (cheddar or Gouda)
Cottage cheese
Vegetarian:
Falafels
Meat:
Chicken strips
Pork strips
Mince
Fish:
Tuna
Fish fingers
Smoked salmon
Suggested sauces and condiments:
Sweet chilli jam or sauce
Mayonnaise
Hummus
Whole grain mustard
Tzatziki
Guacamole
Chutney
Suggested combinations/wrap filling recipes:
Sweet chilli chicken and salad wraps
Mix some mayonnaise with sweet chilli jam or sauce
Spread the mixture onto the wrap
Add some cooked chicken strips, grated carrots and chopped up lettuce
Chicken strips and couscous wraps
Spread some cream cheese onto a wrap
Add couscous, cherry tomatoes, parsley, mint leaves, chopped cucumbers and chicken strips
Drizzle with olive oil and natural yoghurt
Add a dash of lemon juice and sprinkle with black pepper
Chicken or pork strips and cheese wraps
Mix some mayonnaise with a small amount of whole grain mustard
Spread the mixture onto the wrap
Add some chicken strips (or pork strips), grated cheese, grated carrots and chopped lettuce
Tuna mayo wraps
Mix together tuna, mayonnaise and finely chopped spring onions
Spread the mixture onto a wrap.
Add grated cheese, thinly sliced cucumbers & lettuce sliced into ribbons
Vegetarian avo and feta wraps
Spread some tzatziki or guacamole onto a wrap
Add pieces of avocado and feta
Add some cooked rice (preferably long grained brown rice), grated carrot, kidney beans, chopped up tomato, cucumber, a few coriander leaves and some cooked vegetarian soya strips (optional)
Vegetarian carrot and beetroot wraps
Spread some mayonnaise onto a wrap
Add some grated cheese, grated carrots and grated beetroot
Smoked salmon wraps
Spread some cream cheese onto a wrap
Add some smoked salmon, a thin slice of avocado and a couple of rocket leaves
Squeeze on a dash of lemon juice and sprinkle with black pepper
Savoury mince and beans wraps
Lightly brown some beef mince in a frying pan with olive oil
Add 1 tbsp tomato sauce, 1 tbsp chutney, 1 tsp Worcester sauce
Add some cooked kidney beans
Allow to simmer in the pan until the mince is completely cooked through
Spoon some mince into a wrap and add some thinly sliced pickles (gherkins)
Asian style pork and salad wraps
Pan fry a pork tenderloin fillet, sliced with soya sauce and freshly grated ginger
Spread some sweet chilli sauce onto a wrap
Add the slices of cooked pork
Add some grated carrot and thinly sliced red or yellow bell peppers. Add some cooked sticky rice (optional)
For those who could have breakfast any time of the day:
Egg, bacon, cheese and mushrooms
Spinach, scrambled egg and feta
