IT'S A WRAP!

Flat bread is so simple. A disc of bread that can be used in so many ways, from a breakfast burrito to a parcel of deliciousness to a seasoned chip. This makes them perfect for lunch boxes for both little and big people. One of the advantages of Gerry’s wraps is they have lots more fibre than regular wraps, so if you are wanting to increase your fibre intake you could find them a useful addition to your diet.

PINWHEEL STARTERS

MAKES 6

These little morsels look like a pinwheel scone and sushi had a baby. The moist cream cheese holds it all together, the carrot adds sweet crunch, and the olives a hint of salt. Each wrap cuts into approximately three (or more) individual pinwheel sandwiches.

80g (approx 3 tbsp) of Anchor Cream Cheese Lite Spreadable, softened

1 tsp of plain unsweetened yoghurt

2 Gerry’s low-carb wraps

2 olives, chopped

1/3 cup carrots, grated

Mix together cream cheese and yoghurt.

Spread cream cheese mixture evenly over one side of each wrap. Stir together olives and carrots. Scatter olive and carrot mix onto the cream cheese spread wraps

Roll up the wraps firmly and wrap it in a clean tea towel.

Chill for at least an hour before cutting into 3cm slices. Makes 6.

PER SERVE: CALORIES 321kJ (77kcal) | PROTEIN 2.2g | FAT 4.7g (SAT FAT 2.3g) | CARBS 4.2g (SUGAR 0.8g) | FIBRE 4.5g | SODIUM 150mg

SAVOURY PARCELS

SERVES 10

These little parcels make a marvellous addition to any meal when fresh. They can just as easily be reheated on a sandwich press as a yummy hot lunch meal as well.

100g onion, finely diced

50g dried mushrooms (soak in boiling water for 20 minutes then chop into ½ cm chunks)

1 cup brown basmati rice

1 cup textured vegetable protein (TVP or soy wadi)

2 tbsp canola oil

2 tsp reduced salt Vegeta stock powder

10 Gerry’s low-carb wraps

In a large, tightly sealing pot, using 1 tsp of oil, sauté onions.

Add mushrooms and cook for about 5 minutes on low heat.

Add rice and TVP, plus stock powder. Add 3 cups of boiling water (using the liquid from the mushrooms will add more flavour).

Cook for 40 minutes until rice is cooked and liquid absorbed.

Allow mix to cool so you can handle it. Put approximately ½ cup of mix on each tortilla wrap and use envelope wrap to enclose the filling.

Place on lightly oiled tray folded sided down. Brush oil over the parcels. Bake at 180°C for about 20 minutes until crisp.

Allow to cool on a wire rack. Store in fridge for up to 5 days.

PER SERVE: CALORIES 1183kJ (283kcal) | PROTEIN 11.7g | FAT 8g (SAT FAT 0.8g) | CARBS 33.4g (SUGAR 3g) | FIBRE 16.3g | SODIUM 382mg

TORTILLA CHIPS

SERVES TWO AS A SNACK

Here we have perhaps the most simple transformation of a wrap. Lightly seasoned, these chips make a nice snack with dips. Perhaps even with our last issue’s hummus.

2 Gerry’s low-carb wraps

1-2 garlic cloves, peeled and finely chopped ½ tsp finely chopped herbs (oregano, rosemary, thyme) or spices (cumin, harissa, pepper)

A single pinch of a herb salt, smoked salt

1 tsp olive oil (or two sprays)

Preheat oven to 200°C.

Spray both sides of wrap with oil and spread evenly by using your hands or the back of a tablespoon.

Sprinkle garlic, herbs, and/or spices over the wrap. Using a pizza cutter or knife, cut into wedges or cut into four strips and then into triangles – you’ll get more but smaller.

Arrange on tray and bake for 4 mins. Let cool on rack.

PER SERVE: CALORIES 571kJ (136kcal) | PROTEIN 11.7g | FAT 5.8g (SAT FAT 0.7g) | CARBS 11.6g (SUGAR 1.2g) | FIBRE 13.5g | SODIUM 330mg

SALSA DIP

SERVES 4

Either one of these dips goes beautifully with the tortilla chips.

1 can of seasoned, chopped tomatoes

A half or 1 fresh chilli, seeded and sliced finely

Half a small red onion, peeled, chopped finely

1/3 cup loosely packed fresh coriander leaves

1 large clove minced garlic

Juice from ½ a lemon or lime

Process tomatoes and onion.

Stir in coriander, garlic, and citrus.

Chill for an hour to let the flavours emerge.

For a nice chunky salsa, dice everything by hand and skip the food processor.

PER SERVE: CALORIES 121kJ (30kcal) | PROTEIN 1.2g | FAT 0.26g (SAT FAT 0.01g) | CARBS 3.86g (SUGAR 2.45g) | FIBRE 2.45g | SODIUM 60mg

BLACK BEAN DIP

SERVES 6

This lovely dip is both rich in protein and fibre, and can be made in 10 minutes.

1 can of drained black beans

Half a cup of frozen corn

1 diced yellow or red capsicum (something crunchy . you can use celery)

2 tbsp salsa (opposite)

2 (or more if you love garlic) garlic cloves, minced. Lemon or lime juice

¼ tsp chilli powder, flakes or fresh chilli

¼ cup of coriander or flat leaf parsley or sliced spring onion

Either process or use a fork to mash about half of the beans and then mix it all together.

PER SERVE: CALORIES 375kJ (90kcal) | PROTEIN 5.3g | FAT 0.5g (SAT FAT 0.09g) | CARBS 15.2g (SUGAR 2.1g) | FIBRE 4.1g | SODIUM 155mg

FIBRE: GET MORE FROM YOUR FOOD

Fibre is a vital component of a balanced and healthy diet. It has numerous roles and functions in your body, including helping to control blood glucose levels, controlling weight, decreasing blood cholesterol, and controlling your appetite. Fibre is also linked to preventing bowel diseases and removing toxins from the body via regular bowel movements.

Fibre is classified as either soluble or insoluble, based on its properties in water. To promote health and wellbeing, include a balance of both forms of fibre in your diet, with at least half coming from soluble fibre. Soluble fibre is considered especially helpful for people with diabetes. Soluble fibre may help control blood sugar by delaying stomach emptying, retarding the entry of glucose into the bloodstream, and lessening the post-meal rise in blood sugar.

It may also lessen insulin requirements. Because fibre slows the digestion of foods, it can help blunt the sudden spikes in blood glucose that may occur after a low-fibre meal. The cholesterollowering effect of soluble fibres may also help those with diabetes by reducing heart disease risks.

It is recommended that people with diabetes eat naturally occurring foods that are rich in dietary fibre. Aiming for more than 40g of fibre each day may seem like a lot, but small changes add up over time. Include at least three to four servings each of vegetables and fruit each day and where possible leave on the skins. When making casseroles, stews, or soups, add flavour with lentils, pearl barley, brown rice, or cracked wheat, all of which are good sources of fibre. Choose breads that contain wholegrain kernels. Pumpernickel and seed loaves have a high fibre content. Compare the fibre on the nutrition information panel, and choose the one with the highest fibre content.

Take the shortcut for a change! Don't peel those potatoes, just scrub them well. And peel and use broccoli stalks instead of throwing them out. You'll save time and money, increase your fibre, and most importantly help to keep your bowels and blood glucose regular.