Tangy Vegetable Wrap (A Simple Protein-Powered Lunch)

This vegetable wrap is a simple meal that is enhanced by its contrasting textures and flavors.

The sunflower seeds in this veggie wrap provide a surprisingly juicy and smoky flavor to the combination, while the carrots and bell peppers give the flour tortillas a crisp bite.

3 tablespoons sunflower seeds. 1 tablespoon pumpkin seeds. 2 tiny carrots (pre-grated or used in a mini food processor to save time) ¼ bell pepper, red (your favorite color). One little red onion.


1 tiny handful of spinach (or equivalent) 1 fresh thumb ginger, grated 1/2 cup low-fat cottage cheese. 2 tablespoons low-fat Greek yogurt

1 teaspoon lemon zest. 3 teaspoons mustard (or try wasabi paste, but use less!) 2 wraps (we prefer wholegrain). Add salt and pepper to taste.

1. Roast the sunflower and pumpkin seeds in a skillet without oil or fat until golden brown.

3 tablespoons sunflower seeds and 1 tablespoon pumpkin seeds.

2. Peel and grate carrots. Wash and dice the bell pepper (remove seeds and white pieces). The carrots are the most time-consuming here. To save time, use pre-grated carrots or chop them with a tiny food processor.

2 tiny carrots, ¼ bell pepper and red 2. Peel the onion and cut into thin rings. Wash and drain your spinach. Wash the bean sprouts in cold water and allow to dry.

1 tiny red onion, 1 small handful spinach, and ½ cup bean sprouts.

Turkey Pumpkin Chili