The Edgy Veggie

Wraps make school lunches a snap

 

Sandwich filling

Sweet Potato and Sunflower Seed Wrap Filling

Smashing up baked sweet potatoes gives you the same creamy consistency of hummus along with a pop of rosy color, not to mention sweet potato’s awesome vitamin A. Sunflower seed butter (available in many supermarkets and natural food stores) offers a dose of vitamin E and lots of trace minerals. They come together with cumin, chipotle and lime for a little spice. This puree also works as a dip for fresh vegetables.

1 sweet potato, baked and cooled

1/4 cup sunflower seed butter

1/2 teaspoon cumin

1/4 teaspoon hot sauce

Juice of 1/2 lime

1/2 teaspoon sea salt

Mash or puree the sweet potato flesh, and mix in the remaining ingredients. May be refrigerated for several days. Makes about 1 cup, enough for 4 wraps.

Per serving: 132 calories (57 percent from fat), 8.9 g fat, ( 0.7 g saturated, 6.2 g monounsaturated), 0 cholesterol, 3.4 g protein, 11.7 g carbohydrates, 2 g fiber, 221 mg sodium.


ellen@ellen-ink.com

Just as many students dread Back to School, their parents dread the Back to School Lunch Issue, where the desire to pack your child healthy homemade lunches vies with short time and tempers.

The answer is wraps. These soft, oversized tortillas are quicker to make than sandwiches and neater to eat, too. They travel well and don’t get soggy the way bread often does. Wraps come in a wide range to fit every dietary need, including multigrain (Mission, $3.49,15 ounces) and gluten free.(La Tortilla Factory $3.49, 13.65 ounces).

Fill them with all manner of plant-based goodness from the ubiquitous hummus to awesome homemade veggie spreads.

Back in the day, peanut butter was the answer to everything — it was high in protein, fiber, kid appeal and ease, but some schools ban nuts due to the prevalence of food allergies. Mashing beans like black beans and lentils or going with sunflower or other seed butters offers the same creamy goodness without allergy issues.

Three to try:

Italian Wrap: Puree white beans, roasted red pepper (the jarred kind are fine) and fresh basil, and top with whole basil and spinach leaves.

Asian Wrap: Smash edamame with ginger, soy and a drizzle of sesame oil, and top with shredded carrot and chopped scallions.

Mexican Wrap Blitz black beans with a little salsa, and sprinkle with cheese and roasted pumpkin seeds.

Other sturdy wrap toppings include: arugula, kale, sliced olives, sliced cucumber, strips of roasted eggplant, any other roasted vegetable your child sanctions and, for sweeter wraps, raisins or chopped dried apricots.

Mash, slap, slather, sprinkle and wrap, and you’ve got a packable lunch. Change up fillings by varying the seasonings. Switching a squirt of sriracha for a splash of salsa takes you from Mexican to Asian in a nanosecond.

Slice wraps in half for easy eating, or, if you’re feeling your inner domestic god or goddess, roll each wrap into a tight cylinder and slice into six or eight pieces, like a sushi roll.

Fresh, homemade, healthy, yummy, easy — wraps make school lunch a snap.

Miami writer Ellen Kanner is the author of “Feeding the Hungry Ghost: Life, Faith and What to Eat for Dinner.”

Read more The Edgy Veggie stories from the Miami Herald

  •  
 <span class="cutline_leadin">Very veggie:</span> While veggie burgers are better than they used to be, condiments like a Moroccan spice paste help bring their flavor to life.

    The Edgy Veggie

    Taste-testing the new wave of veggie burgers

    The first wave of commercial veggie burgers had issues.

  •  
 <span class="cutline_leadin">Couve a mineira:</span> Brazilian-style collard greens make a light salad that’s naturally cooling.

    The Edgy Veggie

    These foods can help you beat the heat

    South Florida in June is hot enough. Factor in World Cup fever, and it seems like there’s no way to cool down.

  •  
 <span class="cutline_leadin">Excellent eggplant: </span>The heart-healthy vegetable shines in this Mediterranean salad.

    The Edgy Veggie

    Med month means eggplant

    May is International Mediterranean Diet Month, so get your Med party started with caponata. Or imam bayeldi. They’re just two of the many eggplant dishes beloved throughout the Mediterranean, from Italy to Istanbul.

Miami Herald

Join the
Discussion

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category