Home ยป Meatless Monday: Crunchy Veggie Wraps

Meatless Monday: Crunchy Veggie Wraps


When I meet with patients, I generally try to capture a 24-hour recall early on in the conversation. In the world of nutrition, this translates to, “Tell me what you ate and drank yesterday.” If people are truthful, this method of collecting nutrition information can be hugely insightful.

Sometimes, I’ll get the, “…Oh, yesterday. Yesterday was a really weird day, I…” and then an explanation about how not every day includes fast food or a donut for breakfast, or whatever the case. 😉 Certainly, the “off” days exist, but on the whole, I’m a big fan of collecting 24-hour recalls on my patients to get a feel for what they eat, when they eat, and where they eat.


My first observation is usually breakfast or no breakfast. Obviously, breakfast is important. Arguably, yes, the most important meal of the day. Eat breakfast!

My second observation is generally what people drink. If high caloric beverages didn’t exist, I don’t think I would see nearly so many patients. It’s quite scary when I actually pause to think about it. Don’t drink too many of your calories!

My final observation, right out of the gate, is with regard to how many fruits and vegetables people eat…or don’t eat. People simply don’t eat enough fruits and vegetables. Eat lots of fruits and vegetables!


I usually start with, “How do you feel your fruit and vegetable intake is?” and I’ll quickly get a, “Oh, I LOVE apples and salads!” Or whatever fruits and vegetables they enjoy.

My next question: “Do you eat 5-9 fruits and vegetables daily?” And at that point, I see people’s eyes literally bulge out of their sockets.

Then, it’s important to review what’s a portion of fruit and vegetable (fresh vs. cooked vs. dried, for example). A single cantaloupe is not a single portion, truly!

What I probably don’t do a good enough job of is helping people close the gap between acknowledging their diet is lacking in fruits and vegetables and learning great ways to eat more of them. This recipe, however, will be in my repertoire for such purposes. It’s perfect…in every way. Including taste, most importantly! 😉


5.0 from 1 reviews
Crunchy Veggie Wraps
Prep time: 
Total time: 
Serves: 4
I must say, this veggie wrap was seriously impressive. Don't skip the hummus!
  • ½ green bell pepper, roughly chopped
  • ½ yellow or red bell pepper, roughly chopped
  • 1 Roma tomato, chopped
  • ½ cucumber, peeled and chopped
  • 1 carrot, peeled and grated
  • ½ avocado, chopped
  • ¼ cup extra virgin olive oil
  • ¼ cup balsamic vinegar
  • 1 clove garlic, minced
  • ½ tsp dijon mustard
  • ½ tsp salt & pepper to taste
  • 4 (12-inch) whole grain wraps (high-fiber)
  • 1 cup (8 oz) hummus
  • ¼ cup sunflower seeds
  • 2 cups baby spinach, lightly packed
  • 1 cup alfalfa sprouts
  1. In a medium bowl, combine the bell peppers, tomato, cucumber, carrot, and avocado; toss. In a small bowl, whisk together the olive oil, vinegar, garlic, mustard, salt, and pepper. Pour dressing over bell pepper mixture and toss well.
  2. To prepare the wraps, spread ¼ cup hummus over one tortilla, leaving 1-inch borders around the edge of the tortilla. Sprinkle 1 tablespoon sunflower seeds over the hummus and top with ½ cup spinach. Top spinach with ¼ of the bell pepper mixture and finish with ¼ cup alfalfa sprouts. Roll the tortilla and with the seam side down, cut the wrap in half. Serve immediately.
Recipe from 86 Lemons, recommended by my sister-in-law ๐Ÿ™‚
Nutrition Information
Serving size: 1 wrap Calories: 484 Fat: 36.5 Carbohydrates: 35.8 Sugar: 4.5 Sodium: 872 Fiber: 16.5 Protein: 14.8 Cholesterol: 0

For a little dose of Lily for this Monday morning. 🙂


Off to workout, then a busy week ahead!

Be well,


Share With Your Friends!


  1. Anne Marie@New Weigh of Life
    September 30, 2013 / 9:36 am

    These look delicious! What a great day to get your veggies in!

  2. Jolan
    September 30, 2013 / 10:26 pm

    Mine weren’t as pretty as yours and I needed the larger tortilla so that I could actually make it a wrap. I have to say there were 100% delicious and filling.
    Thanks fir what you do.

  3. Kim (Feed Me, Seymour)
    October 1, 2013 / 7:48 am

    First, I’m a big fan of the Lily dosage. That’s always important. ๐Ÿ˜‰ I had to actually sit and analyze my fruit and veggie intake. It is definitely nowhere near where it should be. So I’m glad you posted this! It is definitely a great way for me to get some veggies in, since it looks fabulously tasty!

  4. Michelle
    October 3, 2013 / 12:54 am

    Glad you liked the wraps! Lily looks so sad in that picture ๐Ÿ™ She is missing the Jersey shore.

    • Nicole, RD
      October 3, 2013 / 10:36 am

      They were REALLY good! She totally misses the Jersey Shore. Every Saturday and Sunday is a let down these days ๐Ÿ˜‰

  5. Kristin
    July 2, 2014 / 11:28 am

    These look amazing! How do you think they will hold up being made for a party? Say I make them that morning and serve them for lunch? ๐Ÿ™‚

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