Nutrient-Packed Green Wraps

Image courtesy of Grant Cochrane at FreeDigitalPhotos.net

Many golfers enjoy a bagel and cream cheese before they hit the course, grab a hoagie at the turn or devour a bowl of whole wheat pasta at the clubhouse. Unfortunately, choosing any of those highly processed, carbohydrate-rich options can lead to numerous health problems including weight gain, increased inflammation, and low energy.

Don’t worry though, you don’t have to feel deprived to reap the benefits of good health. You can enjoy the “good stuff” without piling on the pounds. Think about it: What’s the best part of a sandwich? If you ate the bread by itself, it probably wouldn’t be very tasty. The delicious ingredients are actually the healthy ones such as juicy tri tip, creamy avocados and caramelized onions. By swapping out processed products for whole foods, you can satisfy your senses without saying “sayonara” to the dishes you love.

Enjoy the suggestions below by choosing wraps made from lettuce, leafy greens and cabbage family veggies. In general, darker greens such as spinach and kale contain more nutrients than lighter greens. Dark greens are rich in antioxidants, iron, fiber, and vitamins A, K and C.

Nutritious Wraps

Birdie: lettuce, leafy greens, cabbage or gluten-free breads.

Par: sprouted bread, sourdough bread, brown rice wraps or corn tortillas.

Terrific Toppings

Protein: eggs, fish, seafood, bison, beef, pork, poultry & bacon.

Fats: avocados, nuts, seeds, olives & dairy products.

Vegetables: tomatoes, peppers, carrots, cucumber & radishes.

Fruits: apples, oranges, berries, peaches & pomegranate.

Herbs/spices: garlic, ginger, basil, parsley, cilantro & dill.

Dips: salsa, guacamole, hummus, pesto & vinaigrette.

9 Edible Examples

1. Lettuce wrapped cheeseburger with tomato & onions; side of fruit.


2. Kale wrapped chicken with hummus, orange peppers & olives.


3. Club 1/2 sandwich on sourdough; side of fruit.


4. Spinach rolled steak with sliced cheese & red peppers.


5. Pulled pork tacos on corn tortillas with salsa & guacamole.


6. Sprouted cinnamon raisin bread 1/2 sandwich with chicken & goat cheese.


7. Brown rice wrap with turkey, spinach & pesto.


8. Romaine lettuce taco with shrimp, pineapple salsa & guacamole.


9. Kelp wrapped salmon with cucumber & cream cheese.

For more information email cate@catesnutrition.com.