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Wrap It Up

When it comes to making savoury wraps, much like a great sandwich, the best wraps are not fussy but flavourful.  The key is to first determine what kind of wraps works for you. 

Flour tortillas – work well. Warm the tortilla until pliable; it helps you avoid tearing when you roll your wrap. But beware: a 12-inch flour tortilla may contain nearly 300 calories with more carbs than three slices of bread. Look for ones made with vegetables oils. 

Pita is surprisingly healthier. It contains 85 calories while the tortilla has 104.  The amount of fat in a pita is less than 1 gram while the tortilla has slightly more than 2 grams of fat for the same serving.

Low Carb Crepes are ready-to-eat and the size of  burritos but with zero net carbs.  

The Art of the Roll

First things first. To avoid spillage on your plate, on the floor, or on your shirt, mastering the roll is paramount to a satisfactory culinary experience. 

The trick is not to overstuff.
  Place fillings on the lower third of wrap and leave enough room on each side for the folds.

Quick & Easy Fillings

Don’t be hesitant to explore different food combinations, sauces and spreads. And don’t forget,  wraps are a great way to use up leftovers whether served  warmed or at room temperature.

Veggie Wraps
Combine handful of shredded red cabbage with salt and a squeeze of lemon juice.  Leave for 10 minutes.

Spread two wraps with  hummus each.  How much is up to you.  Top with  cabbage, a grated carrot, a few slices of red and yellow pepper and add a handful of baby spinach. 

Roll up and enjoy.

Avocado, Cucumber & Feta
Dice a small avocado, add  a diced baby cucumber.  Toss with a bit lime or lemon juice. Season with salt or Organic Low Sodium Tamari.  Add chilli flakes for a little heat, if you wish.

Crumble six or seven tablespoons (100g) of feta with 2 tbsp natural yogurt and mash as you like it.  Chunky or smooth it’s up to you.  Season with pepper.

Spread feta mix over two wraps. Top with avocado and cucumber mix.  Roll up and enjoy.

BLT Wrap
Spread softened cream cheese on each wrap tortilla. Combine cut tomatoes, avocado, green onion, cooked bacon, ranch salad dressing and mix. Place mixture on the wrap and top with your favourite greens. (Try baby spinach or arugula)  Roll and enjoy. Can be prepped ahead but wrap well and refrigerate for no more than three hours. 

Wrap and enjoy. 

Vegan Wrap 
Spread the vegan cream cheese on wrap. 

Finely slice tomatoes, avocado, red onion, cucumber, or any other favourite veg and season with salt and pepper and a bit of lemon to make it zing. Place a handful of sprouts on wrap and top with veggies in any proportion you like.   

Roll, wrap, enjoy.  

Treasure Trove of Wraps

Over 38 flavour-packed veggie wraps on the BBC site –our favs: Mexican Chicken and Black Bean; Crab and Avocado; Cheese & Chilli melts dipped into your favourite infused consommé — simply delish.  

Also check out The Stingy Vegan for some great wrap recipes. 


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Roasting Veggies In Broth

Braising in Broth

When veggies are ‘roasted’ in broth, they are braised. Meaning not dry roasted and not steamed – rather the veggies bask in the broth,  absorbing its  adaptive nutrients while becoming melt in your mouth deliciousness.  They can be served as a side dish but I make some at the beginning of the day and just nibbled them away..

Pureeing is these veggies is a great way to introduce infants to their first taste of the plant family. Or  if you’re looking for a thickener for soups or stews, without dairy or gluten,  after roasting place in blender and whirl till  smooth and add to dish you want thickened.  


  • Assorted root vegetables like carrots, potato, pumpkin, sweet potato cut into small pieces  
  • Use chicken or beef infused broth – according to taste.
  • Butter
  • Sea salt
  • Cracked pepper
  • Thyme leaves


Heat oven to 400. Place veggies in oven proof dish and add just enough bone broth to cover the vegetables by half. Remember different thickness, different  roast time. —  different veggies, different roast time.  So try to keep the size of veggie cuts even and roast by vegetables category. Spread dollops of butter over veggies.

Season with salt, pepper.  Scatter some thyme over veggies.

Bake uncovered  until veggies are soft and cooked through.  Veggies may need a bit more broth if the bottom of pan is drying out. But use just enough to moisten veggies, not drown them. 

Cover with lid or foil until ready to eat.

Steam or par boil green veggies like broccoli and zucchini and add to prepared root vegetables just before serving. 

Roast veggies first, set aside. Roast chicken, then let rest under aluminum foil tent while warming veggies melted butter and sliced garlic. Plate and serve.