For busy people who want a quick grab-n-go meal, sandwich wraps are the perfect choice. Using only simple ingredients that you have on hand, you can put together delicious and healthy meals in minutes. They are perfect for breakfast, lunch, dinner, and even snacks whenever you are short on time or energy.

It’s really simple to put a sandwich wrap together. Here is a basic recipe that you can use and adjust to your taste or to whatever you have on hand in your refrigerator or cupboards. Place the ingredients that you choose in layers down the center of the wrap, leaving an inch or so at the bottom to close the bottom when you are done filling the wrap sandwich.

1. Pick the kind of wrap that you want. Try soft tortilla shells, which come in plain or flavored varieties like, spinach, tomato, whole grain, and more. If you want to lighten up your wrap sandwich you could also try large lettuce leaves, kale leaves (just cut out the tough stem and use the soft leafy portion (raw or steamed), or try some cabbage leaves that have been lightly steamed.

2. Pick a spread. This will be the flavoring that goes underneath all your ingredients. Spread a layer of your chosen spread over the surface of the wrap. Some simple ideas for spreads are cooked, mashed beans (like black beans, cannellini beans, kidney beans), nut butter, mustard, or cream cheese (either the whipped or regular variety).

3. Pick a hearty filling. Place a filling or combination of fillings on the wrap down the center in a strip. Some simple ideas are: cheese (sliced, shredded, or crumbled varieties), tempeh, tofu (baked varieties), leftover cooked chicken (sliced thinly), canned or fresh cooked tuna or salmon, or hard-cooked eggs, etc.

4. Pick out some vegetables or fruit to add to your wrap sandwich. Make it a healthy quick meal by adding a variety of these delicious and nutritious foods to your sandwich.

Vegetable Suggestions: shredded lettuce, peeled and thinly sliced jicama, thinly sliced cucumbers, marinated artichoke hearts, shredded cabbage, shredded carrots, fresh tomato slices or diced tomatoes, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, etc.

Fruit Suggestions: use banana slices, fresh berries, diced or sliced apples or pears, sliced grapes, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, etc.

5. Boost the flavor of your wrap. Add a little extra zip to your meal with some simple items that will accent your wrap sandwich. Depending on the fillings you have chosen, here are a few suggestions to get you started.

Crunchy/Salty/Spicy Flavor Toppings: chopped nuts, salsa, pickle relish, a little chopped fresh herbs of choice like mint, oregano, basil, cilantro or dill, a sprinkling of soy sauce, peanut sauce, oyster sauce, or cooked and crumbled bacon bits (regular or vegetarian)

Sweet/Spicy/Crunchy Flavor Toppings: nutmeg or cinnamon, granola (use your favorite flavors), chopped nuts, a spoonful of marmalade or all-fruit spread, a little chutney, shredded coconut, mini-chocolate chips, etc.

When you have everything added to your wrap sandwich, just fold up the bottom flap over your ingredients and then fold in each side, one over the other to close it.

Sandwich wrap ideas are easy to come up with and here are a few quick meal ideas to get you going.

- whole grain tortilla wrap, mayonnaise, cooked boneless chicken breast (thinly sliced), shredded lettuce, mango chutney

- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, brown sugar

- spinach flavored tortilla wrap, cocktail sauce, (shelled, cooked, and chopped) shrimp, (canned and drained) mandarin orange slices, feta cheese

- whole grain tortilla wrap, peanut butter, sliced pears, blueberries, honey, nutmeg

- steamed cabbage leaves, mayonnaise, thinly sliced baked tofu, sliced mushrooms, a drizzle of peanut sauce, crushed peanuts

- whole grain tortilla wrap, mashed avocado mixed with cumin and a little chili powder, cooked cocktail shrimp, corn kernels and diced celery, prepared salsa, chopped fresh cilantro

- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg

- whole grain tortilla wrap, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts

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