Wraps, burritos, tacos, rotis, falafels...all basically one-handed meals, packed with delicious fillings and often nutritionally complete, meaning they have all 4 food groups. The outer shell can be a wholewheat or corn tortilla, a pita, a chapati or roti. This counts as 1 or 2 servings from the grain group. The dairy or alternatives group can be seen in the cheese or a yogurty sauce often added to help everything hold together. The veggies can be cooked or raw, from sweet potato to cabbage, or you could even put fruit in them, like mango. Of course the meat and alternatives group is often fulfilled with legumes, but can also be fish or chicken, or eggs for a breakfast burrito. As you can see, the possibilities are endless!
Over the years, I've been perfecting my wrap technique. They are so easy to overstuff...but then they lose their one-handed eatability. No one likes a wrap that falls apart, so another thing I've discovered is the final skillet searing. After you've filled and rolled your wrap, you place it in a dry skillet over medium heat. Allow it to brown on one side then flip and brown the other. This helps seal and crisp up the shell and also warm and melt all the yummy cheese and filling. Then it's much easier to transport too and is such a perfect meal or snack if you need to eat on the bus, at your desk or on a hike.
One of our favourite camping meals is a type of wrap that can be modified for any need or preference. We call them Campfire Burritos and you basically just make your favourite burrito, wrap it in tinfoil and cook it in the glowing coals of your campfire. They are great for your first night out because you can make them ahead at home, keep them in the cooler and save the need for any food prep when you're busy setting up camp and settling into your weekend. Stay tuned for this summer and more posts from my camp kitchen...
Not that I'm all about convenience and one-handed eating. I also believe in the slow food idea...when you have time for it;) Although Nora still mostly eats with her hands, she is starting to master the art of the spoon (another post will be about creating the perfect texture of food to withstand the upside down test). I hope she'll be using a fork, and maybe even a knife, by the time she hits kindergarten. Otherwise I'll be feeling the wrath of Jamie Oliver! I just watched him lose it on some lunch ladies who never serve any food requiring more than hands or a spoon to eat. His new show is all about trying to revolutionize the way Americans eat, starting in the school cafeterias. On one episode he swapped chicken nuggets and french fries for a real piece of chicken (a leg or thigh, I think) and homemade wedgie potatoes. This required a fork and knife, which the American cooks didn't think kids could use. Jamie felt it could be part of the school's job to teach them if they didn't know how and encourage them to try new foods. I commend his efforts, am entertained by the show and truly hope something comes of it.
But even Jamie would approve of a hand-held meal, if it was packed with healthy and wholesome ingredients. This simple and satisfying wrap was inspired by one I had at a little cafe on Toronto's west side. They are so delicious and loved not only by Nora but also by my picky, meat-loving brother Jesse.
Sweet Potato & Chevre Wrap:
Makes 3
1/3 cup black beans, dried
1 bay leaf
1/2 tsp salt
1 sweet potato
1 tbsp olive oil
1 tsp cinnamon
1/2 tsp ground cloves
1/2 tsp salt
1/3 cup black beans, dried
1 bay leaf
1/2 tsp salt
1 clove garlic
4.5 tbsps black pepper goat cheese/chevre
3 large wholewheat tortillas
Place beans in a pot with cover with lots of water. Bring to a boil for 2 minutes then turn off for 1 hour and leave covered to quick soak. Drain and rinse beans and then recover with fresh water. Bring to a boil then add the bay leaf and 1/2 tsp salt and reduce heat to simmer until tender, approximately 1 hour. This can be done a day or more ahead if needed. Drain and reserve cooking liquid and then mash beans lightly, adding cooking water back as needed to make them hold together.
Meanwhile preheat oven to 400F. Roast sweet potato until tender when forked. Allow to cool then remove peel and mash in a small bowl with oil, cinnamon, cloves and 1/2 tsp salt. This can also be ahead of time, if needed.
Spread 1.5 tbsps goat cheese on each tortilla, then top with 1/3 of the beans and 1/3 of the sweet potato. Roll them up and sear in a dry skillet over medium heat until golden brown on each side.
Nutrient Information (per wrap):
541 Kcals
22 g Protein
19.5 g Fat
73 g Carb
11 g Fibre
4.5 mg Iron
176 mg Calcium
178 RAE Vitamin A
