Article written by Ann Fenton (firstname.lastname@example.org), Extension Educator in Pierce County.
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. Some common whole grains include oatmeal, brown rice, whole wheat flour, and popcorn.
Cool as a Cucumber Whole Grain Wrap
This wrapped sandwich is easy way to include whole grains, vegetables and lean protein into portable lunch.
- 4 whole-wheat or whole-grain tortillas (8")
- 2 cups lettuce or leafy greens
- 1 small cucumber
- 1 red bell pepper or tomato
- ½ pound sliced low-sodium turkey breast
- ¼ cup low-fat ranch dressing, pesto or hummus
- 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. Makes 8 servings. Each serving contains 120 calories, 15 g carbohydrate, 3 g fat, 3 g fiber and 428 mg sodium.
Be creative! Try different vegetables in your wrap like shredded carrots, zucchini, chopped broccoli or sugar snap peas. Add fruits like strawberries, mango or peaches.
This publication has been peer-reviewed.