I am the Sandwich Queen

Hummus Red Pepper Wrap

Yes, I know, in a previous post I said I was the Muffin Man. But I am also the Sandwich Queen. Today we talk about wraps, which are an excellent way to get all sorts of interesting and nutritious foods into your picky eaters. The recipe for my favorite wrap is below and pictured above, but there are countless variations, based on what your picky eater will eat, and what you happen to have on hand. The idea is to get a good combination of flavors and textures-- look to the spread to add spice; pick protein and cheeses that go well together; use greens and vegetables to add crunch and juiciness.

First, pick a good whole grain wrap. Good varieties abound made with flax or whole wheat, spelt, multi-grain, oat bran, etc. Look for a brand with as few additives as possible and low in calories.

Then, pick a spread. Mayonnaise is obvious, but you can get lots more nutrition by substituting hummus, pesto, olive paste, harissa sauce, tomato sauce, artichoke spread, herb aioli, spreadable goat cheese, slices of avocado or guacamole.

For protein, try a combination of any of these: hard boiled egg, grilled chicken, turkey, cheese, salami, ham, hummus, tuna (fresh grilled or from a can), any leftover cooked meat from a previous meal.

For a healthy veggie crunch, try sliced radishes, grated carrot, sliced red pepper, halved grape tomatoes, cole slaw, thinly sliced fennel, any cooked leftover vegetable.

And for greens, try parsley, arugula, lettuce, fresh basil leaves, cooked or raw spinach, frisee. Always throw in fresh herbs if you have them.

Some good combo's might include: mozzarella, basil, tomato and olive paste. Turkey, avocado, cheddar cheese, arugula and herb aioli. Hard boiled egg, tuna, pesto and caper mayo. I recently had a "wrap" at Goa Taco on Delancey Street. This hole in the wall storefront used to be a food truck. They fry up a naan-type Indian bread and inside stuff paneer cheese, spinach pesto, arugula, crispy chick peas and pickled tomatillo. It was one of the best meals I've had in any restaurant-- the combination of flavors and textures-- the richness of the fried naan, cut with the pickled tomatillo, the crunch of the chick peas contrasted with the creaminess of the cheese-- this is what we should all strive for when we cook.

Here is the recipe for my favorite Hummus Red Pepper wrap, pictured above:

1 whole grain wrap

2-3 T. hummus

few squirts of harissa sauce

1/4 red pepper, thinly sliced

few slices of cheddar or goat cheddar cheese

generous bunch of parsley, stems removed

Place ingredients on the wrap in the order above. Hold a knife crosswise on the wrap, a few inches from the bottom to help make the first roll. Makes one.