Whole grains are important sources of many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium). Products made from whole grains contain the entire edible part of the grain, including the outer layer called the bran. The bran contains large amounts of B vitamins, fiber and other trace minerals.
Children as well as adults need to make half of their grains whole grains. Some common whole grains include oatmeal, brown rice, whole wheat flour, and popcorn. An easy way to add a whole grain into your day is to use a whole grain tortilla to make a delicious wrap!
Wraps are a terrific way to use up small amounts of meat, cheese, vegetables, fruits, etc. that you might have in your refrigerator. Be creative!
Photo by Marusa Jonas
Cool as a Cucumber Whole Grain Wrap
- 4 whole-wheat or whole-grain tortillas (8")
- ¼ cup low-fat ranch dressing, pesto or hummus
- 2 cups lettuce or leafy greens
- 1 small cucumber
- 1 red bell pepper or tomato
- ½ pound sliced low-sodium turkey breast
Directions:
- Wash hands with soap and water. Gently wash lettuce under running water and pat dry. Wash cucumber and pepper/tomato under cold running water. Thinly slice.
- Spread ranch dressing, pesto or hummus onto flour tortilla, staying one inch from edge.
- Layer with turkey and vegetables. Roll tortilla tightly.
- With a sharp knife, slice in half and serve.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information:
Source:
- Grains Group, USDA’s MyPlate
- Kids in the Kitchen Curriculum, University of Missouri Extension
