Hey everyone! I’m back with a new recipe that’s perfect for staying home or lunch once everyone can return to work.
Spring is here and it’s my favorite season because fresh produce begins to be higher quality and all the trees and flowers start to blossom. It’s just so beautiful.
Since I have been working from home, I want to eat things that fill me up to reduce the amount of unnecessary snacking I do. I still snack, but I want to make sure I am able to listen to my hunger cues and not eat out of boredom as often. This Greek-style Vegetarian wrap is the perfect option. Wraps are the easiest thing to make and while your kids are home out of school, they can quickly grab these without fuss.
What foods help you stay fuller longer?
Choosing high fiber foods is important for many reasons, especially satiety. When sitting in one place for long periods of time, it’s easy for our minds to wander towards food. We can help ourselves out by starting off with something that is going to give us sustained energy. In these wraps, the cauliflower, kale and hummus provide fiber.
Protein also helps with satiety. The sun-dried tomato wrap has 6g of protein and the hummus also provides 8g of protein. Feta cheese contributes as well. Aim to choose lean protein sources when possible and limit saturated fat.
Ideally, we want to pair carbohydrates and protein together for the most satisfying snack. Sometimes, no matter how balanced the meal is, we still are tempted to reach for something. Some of my favorite snack options are:
- Granola + Greek Yogurt
- Nuts + Cheese
- Apples + Peanut Butter
- Carrots + Hummus
What type of hummus is best?
For the most part, this is based on flavor preference. There are so many flavors available at the store. Not a fan of garlic? Choose roasted red pepper, original or even spinach and artichoke hummus. If you want to make your own hummus, check out my recipe for pesto hummus found here: https://dnelsonnutrition.com/2018/10/13/roasted-veggie-pita-wraps-with-pesto-hummus/
What are the best fillings for a Vegetarian/Vegan wrap?
When filling your vegetarian wrap, any type of vegetable or fruit for that matter is perfect! However, be sure that your vegetarian wrap has some form of protein in it. If not, you could run the risk of not being satisfied with your meal. I notice that when individuals attempt to follow a vegetarian diet, they struggle with feelings of hunger lingering after meals. Try adding the following to your veggie wraps to boost the protein:
- roasted chickpeas
- black beans
- quinoa
- tofu
- tempeh
- seitan
- hemp hearts
Sun-Dried Tomato Greek Wrap
Ingredients
- 1 head cauliflower
- 2 tablespoons olive oil
- 1 1/2 teaspoons za’atar seasoning
- 1 medium cucumber diced
- 1 cup Kale, chopped
- 4 ounces feta cheese
- juice of 1 lemon
- 4 sun-dried tomato wraps any wrap is fine
- 1/2 cup roasted garlic hummus
Instructions
- Preheat oven to 400 degrees Fahrenheit
- For cauliflower, remove florets, wash and pat dry. The smaller the florets, the crispier they will be. Make sure they are not too big. Coat with 2 tablespoons of olive oil and season with Za’atar. Roast for 25 minutes, tossing half way through.
- While cauliflower is roasting, chop kale and dice cucumber.
- Once cauliflower is cooked, combine with kale, cucumber, feta and juice of one lemon. Add additional salt and pepper if desired.
- Spread each wrap with 2 tablespoons of hummus. Divide cauliflower mix evenly amongst each wrap. Wrap and serve.
