Healthy Living in the North

Foodie Friday: Build your own quick and tasty wraps (and enjoy more time outdoors!)

The sun is shining, the temperatures are rising, and it finally feels like summer is just around the corner! The longer days mean that there is plenty of time to enjoy an outdoor adventure after work, or a BBQ with friends and family.

For me, a new puppy at home has made life that much more exciting (and busy)! Many of my evenings are spent romping in our backyard. In true puppy form, our little Arlo adores ripping up moss, jumping in our strawberry patch, and digging in the dirt. Our poor little strawberry plants!

Dog in strawberry patch with person watching while eating a wrap.

Arlo the puppy enjoys digging up strawberries while dietitian Emilia gets to enjoy her wrap.

I’ve also noticed that more time playing outside means less time spent in the kitchen. Luckily, I know that eating well does not need to be fancy or complicated. Takes wraps, for example! They are one of my favourite on-the-go meals and I’ve been enjoying them a lot lately. With so many combinations to choose from, this super quick and easy meal is sure to be a family favourite.

To get started, try building your own wrap by mixing and matching items from the following categories:

  • Wrap: tortilla, pita, or roti (a type of flatbread popular in India). Choose whole wheat wraps for added fibre and nutrition.
  • Protein: canned or cooked fish, eggs, chicken, turkey, pork, or beef (I like using leftover hamburger patties or roast chicken), shrimp, hummus, beans, or tofu.
  • Toppings: lettuce, spinach (I often buy the ready-to-eat bags), shredded carrots, avocado, sliced red peppers, cucumber, tomatoes, onions, apple, or pineapple.
  • Cheese (optional): cheddar, mozzarella, feta, cottage cheese, or another favourite.
  • Condiments: mayo, mustard, pesto, salsa, hot sauce, etc.

Here are just a few of my favourite wrap/pita combos:

  • Jarred or smoked fish, lettuce, cucumber, and mayo
  • Hardboiled egg, chopped green onion, tomato, and mayo
  • Black beans or leftover ground meat, cheddar cheese, and red pepper with salsa and Greek yogurt
  • Chicken or turkey, sliced apples, cheese, spinach, and honey mustard
Wraps

Dilly salmon wraps are one of hundreds of wrap combinations that you can try! Just mix and match from Emilia’s list!

Dilly Salmon Wraps

Ingredients

Wraps

  • 1 cup salmon (jarred, canned, or leftover salmon fillet)
  • 4 large whole wheat tortilla wraps
  • Veggies of your choice (I used lettuce and red peppers)
  • Cheese of your choice (optional)

Dilly Sauce

  • ½ cup Greek yogurt
  • 2 tbsp mayonnaise
  • 1 tbsp lemon juice
  • ½ tsp dry or 1 tsp fresh dill

Instructions

  1. Mix the Greek yogurt, mayo, lemon juice, and dill.
  2. Combine salmon with dilly sauce and mix well (you will probably have leftover sauce — it makes a great veggie dip, too!)
  3. Spoon salmon mixture onto each wrap and top with veggies and cheese of your choice.
  4. Fold in sides and roll tortilla up tightly.

You can serve this meal family-style: just prepare all the toppings and let kids (and adults) choose their own veggies and condiments. What fun!

More tasty and nutritious grab-and-go meal and snack ideas:

Emilia Moulechkova

About Emilia Moulechkova

Originally from the Lower Mainland, Emilia started her career with Northern Health as a dietetic intern in 2013. Since then, she has worked in a variety of roles as a Registered Dietitian with the population health team. In her current role, she supports schools across the north in their efforts to promote healthy eating. Emilia is passionate about food’s role in bringing people and communities together, and all the ways it can support physical, mental, and social health. Her overall philosophy on healthy eating can be summarized by this Ellyn Satter quote: “When the joy goes out of eating, nutrition suffers.” In her spare time, she loves exploring the beautiful northern outdoors by foot, skis, bike, or canoe!

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