Monday, July 6, 2015

Take A Bite Out of Summer

Take A Bite Out of Summer 

 Southwest Hummus Wrap
Cook's notes: A healthy wrap full of color, flavor and texture and good for you. Experiment with different prepared hummus and wraps. For this recipe I used roasted red hummus and a whole wheat wrap. Serves 1-2.
Ingredients:
  • 1 (10 inch) tortilla wrap
  • 3- 4 TB. hummus (found in the deli section or your local co-op) 
  • 2 TB. corn
  • 2 TB. black beans, rinsed
  • 3-4 TB. diced tomato
  • 3 TB diced avocado
  • 1 cup shredded lettuce
  • 3 TB. low fat cheddar cheese
Directions:
  • Spread hummus over wrap. Layer the rest of ingredients on top of hummus. Wrap it and enjoy.
Creamy Avocado and White Bean Wrap
Cook's notes: White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce.
Ingredients:
  • 2 TB. cider vinegar
  • 1 TB. olive oil
  • 2 tsp. finely chopped canned chipotle chile in adobo sauce (found in Mexican aisle)
  • 1/4 tsp. salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • 1/4 cup chopped fresh cilantro
  • 1- 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • 1/2 cup shredded sharp Cheddar cheese
  • 2 TB. minced red onion
  • 4 8- to 10-inch whole-wheat wraps, or tortillas
Directions:
  • Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
  • Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
  • To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.


Turkey, Corn and Sun-Dried Tomato Wrap
Cook's notes: Fresh corn kernels, tomatoes and lettuce fill these hearty turkey wraps.  Add some crumbled feta or shredded Cheddar for another layer of flavor. Serve with carrot sticks, sliced bell pepper or other crunchy vegetables plus your favorite creamy dressing.
Ingredients:

  • 1 cup corn kernels, fresh or frozen (thawed)
  • 1/2 cup chopped fresh tomato
  • 1/4 cup chopped soft sun-dried tomatoes
  • 2 TB. olive oil
  • 1 TB. red-wine vinegar or cider vinegar
  • 8 thin slices low-sodium deli turkey (about 8 ounces)
  • 4 8-inch whole-wheat tortillas
  • 2 cups chopped romaine lettuce
Directions:
  • Combine corn, tomato, sun-dried tomatoes, oil and vinegar in a medium bowl.
  • Divide turkey among tortillas. Top with equal portions of the corn salad and lettuce. Roll up. Serve the wraps cut in half, if desired.
Tips:
  • To remove corn kernels from the cooked cob, stand an ear of corn on one end and slice the kernels off with a sharp knife. One ear will yield about 1/2 cup kernels.
  • Look for soft sun-dried tomatoes (not oil-packed) in the produce section. 

Watermelon Feta Mint Salad
Cook's notes: This sweet and savory fruit salad pairs well with grilled pork, chicken and fish. Recipe inspired by Midwest Living and Real Simple Magazine
Ingredients:
  • 6 cups cubed watermelon
  • 1/2 red onion, chopped
  • 1/2 cup feta cheese
  • 1/3 cup fresh mint leaves, chopped
  • 2 TB. olive oil or lemon olive oil 
  • Balsamic vinegar-optional
  • pepper
Directions:
  • In a large bowl combine watermelon, red onion, feta, oil and mint. Stir until ingredients are well combined. Season with pepper
  • Serve chilled.

another option for serving watermelon salad.

1 comment:

  1. What a cutie eating watermelon.

    After seeing these recipes, I wish I would have purchased an avocado at the store yesterday. I picked one up even, but thought, how would I use this? Thanks for the recipes.

    ReplyDelete