cook-at-home

It’s a Wrap!

low-carb sandwich options

The love-hate relationship many of us have with carbohydrates can be a tricky one, particularly when we realize they’re often categorized as either good or bad for us.

On one side, there are the refined and starchy “bad” carbs. Sugar is one of the best-known of this type. It offers empty calories and zero health benefits. White flour is yet another example of a simple, heavily processed carbohydrate. It is most often found in baked goods, pizza crust, and pasta.

On the other side of the carbohydrate aisle are complex carbs, often referred to as “good” carbs. Vegetables, legumes, fruits, grains, and nuts contain this type of carb, along with vitamins, minerals, and fiber. Complex carbs take longer to digest and provide a feeling of fullness. They supply fuel for the body and give us the energy we need to get through our days.

To better understand the carbohydrate conundrum, imagine them as being part of a pyramid. At the top are whole grains, nuts, seeds, and legumes. These carbohydrate-containing foods are to be eaten in smaller quantities. Next, in the middle of the pyramid, come high-carb fruits and vegetables (bananas, raisins, carrots, beets). Items in this section can be enjoyed in moderation. At the bottom of the pyramid are low-carb veggies (cauliflower, broccoli, red bell peppers, and zucchini). These can be enjoyed whenever you want. Eating with the pyramid in mind helps us lower carbohydrate intake, while still enjoying a variety of healthy foods.

An easy way to cut back on carbs is to reduce your bread intake. The average slice of bread has about 15 grams of carbs. Look for store-bought wraps that have less than this amount.

Pre-made, low-carb wraps may be made from foods like cauliflower, coconut, almonds, tomatoes, and more. Other ingredients are added to make the tastiest possible options. Cauliflower may be combined with eggs and Parmesan cheese. Or you may find tortillas made from almond flour, pea protein, and millet and tapioca flours for a gluten-free, paleo, vegan, dairy-free option.

Making a low-carb sandwich isn’t the only thing you can do with low-carb wraps. Lay them flat for openfaced sandwiches. Or top with tomato sauce, cheese, and your favorite pizza toppings. Bake for mini personalized pizzas.

When it comes to low-carb sandwiches, there are also many bread-free options to explore. Whether you follow a keto or gluten-free diet, or just want to reduce the amount of carbohydrates you consume, consider these ideas for making low-carb sandwich wraps. ● Use large, crisp lettuce leaves (romaine, butter, iceberg, red and green varieties) to wrap around fillings like tuna, egg, or chicken salad. Try wrapping romaine lettuce leaves around sliced turkey breast and roasted red bell peppers. Sautéed shrimp with Cajun spices in butter lettuce leaves is a tasty option for a warm wrap. For a cool and summery selection, consider wrapping large green lettuce leaves around chilled shrimp, cucumber spears, and avocado slices. ● Thin egg omelets can be wrapped around your favorite fillings. Wrap thin omelets around pesto and shredded chicken. Or try wrapping refried beans, salsa, and shredded cheese for a tasty, healthy meal. ● Look to your favorite sliced deli meat to make a high-protein, low-carb wrap. Layer sliced Swiss cheese and a flavored cream cheese spread over turkey. Roll this combination up and then slice into attractive pinwheels.

Here’s a recipe for an egg-based wrap that’s both high in protein and low in carbs.

SELECTED SOURCES “The 15 best low-carb keto wraps . . .” by Jessica Migala, Emily Shiffer, and Jasmine Gomez, Women’s Health, www. womenshealthmag.com, 6/24/21 • “Gluten-free wrap recipes for easy meals” by Lisa Marcaurele, www.Parade.com, 12/27/18 • Low Carb Express by Annie Bell ($19.99, Kyle Books, 2018)

Egg Wraps

From Low Carb Express by Annie Bell ($19.99, Kyle Books, 2018) 5 medium eggs 1 Tbsp extra-virgin olive oil Sea salt and black pepper to taste

1. Whisk all ingredients together with 1 tablespoon of water in a medium bowl.

2. Fry one-quarter of the mixture at a time in a non-stick frying pan over medium heat, as though making pancakes: cook each omelet for about 1 minute or until dry on surface and golden beneath. Turn using a spatula and cook for a further 30 to 45 seconds.

3. Stack the wraps on a plate and leave to cool.

20 min

prep time makes 4 wraps

Kitchen Note: These egg wraps can stand in for tortillas. They can be filled with your favorite veggies, cheese, and protein.

Per serving (1 wrap): 109 Calories, 7 g Protein, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 9 g Total fat (2 g sat), 136 mg Sodium, HH Vitamin B12, H Vitamin A, B2 (riboflavin), Phosphorus