How do you get finicky eaters to eat a healthy lunch? Wrap it up! Wraps are fun to eat, and by mixing up the flavors you can add ingredients–like spinach, zucchini or mushrooms–that might otherwise get a “no” vote from picky kids. You can also get your kids involved: Build-your-own meals are creative, fun and give kids a sense of accomplishment, and they’re more likely to want to eat their own creations. These wraps allow a lot of flexibility for endless meal creations; they can be served hot or cold and in a variety of ways. They’re not only a healthy option but a great way to give leftovers a new twist.
Ingredients (yields 6 wraps)
- 1 cup brown rice (or enriched white rice)
- 2 cups water
- 2 cups vegetables (bell peppers, baby portabella mushrooms, baby corn, zucchini, asparagus or spinach), cut into small pieces and sauteed
- 1 cup beans (black or red), cooked or canned (low sodium is best)
- 1/2 avocado, peeled, cored and chopped
- 1 tomato, chopped
- 2 tablespoons olive oil
- 1/2 cup shredded cheese (whichever kind you prefer)
- 1 teaspoon fresh/dried parsley or cilantro, chopped
- 6 whole wheat or multi-grain wraps, warmed
- In a saucepan, combine rice and water. Bring to a boil. Reduce heat, cover and simmer for 20 minutes (or prepare rice according to package directions).
- In medium skillet, add olive oil and chopped veggies and saute until soft and light golden brown.
- Heat wrap slightly using a grill, stove top or microwave to make it more manageable to fold and wrap.
- Add cheese to warm wrap and allow to melt slightly.
- Form a line in the middle of wrap with cooked rice, beans and veggies.
- Add fresh avocado and tomato on top and sprinkler with chopped parsley.
- Fold of the wrap inward on both ends of the filling, and start rolling one side into a closed wrap. Press end down to allow wrap to close entirely.
- Cut in half for easy serving. Serve warm or cold with side of fresh salad or sauteed veggies.