Rainbow Veggie + Hummus Wraps

Happy NEW Week to you!

Sometimes, we just need a little bit of inspiration to create the spark that makes us want to jump into the kitchen and create a tasty meal!

THIS IS IT.

Very simple idea any time of the day…not just lunchtime – So pull out these ingredients when you need a QUICK snack or dinner too!

Less than 10 minutes to a big TASTY veggie-packed wrap of deliciousness…we can’t even get delivery or take-out that fast!

We’ve ALL heard the phrase “eat the rainbow” so I thought I’d create a quick meal or meal prep idea that will support us in this goal and inspire more veggie consumption while also being simple & tasty!

What colors are in your lunch today?

This week’s challenge is a fun one – and if you have kids, you definitely will want to get them in on the action!

It’s the “EAT THE RAINBOW” Challenge! I’ve even included a handy list to get you started.

Did you know that health experts recommend eating at least 4½ cups of fruits & veggies every day?

That’s 1 to 2 cups of fruit and between 2 to 3 cups of vegetables a day.

That doesn’t mean just munching on baby carrots and apple slices all the time – you’ll get even more valuable micronutrients (like vitamins, minerals, and important plant compounds) if you eat a VARIETY of fruits and veggies.

Plus, it’s a lot tastier!

That’s where this challenge comes in – this week, it’s all about eating a veggie/fruit choice from each color group.

Here’s a list to help get you inspired:

Red/Pink: beets, cherries, cranberries, pink grapefruit, pomegranates, radicchio, radishes, raspberries, red apples, red grapes, red peppers, rhubarb, tomatoes, and watermelon.

Orange/Yellow: yams, squash, apricots, cantaloupe, carrot, corn, grapefruit, lemons, mangoes, nectarines, oranges & tangerines, orange & yellow peppers, papaya, peaches, pineapple, pumpkin, sweet potatoes.

Green: artichokes, asparagus, avocados, bok choy, broccoli, Brussels sprouts, celery, greens (cabbage, lettuce, spinach, kale, etc), cucumber, green beans, green grapes, green onions, green peppers, kiwi, leeks, limes, okra, pears, peas, watercress, zucchini.

White: bananas, cauliflower, garlic, Jerusalem artichoke, mushrooms, onion, potatoes, parsnips, and shallots.

Blue/Purple: blackberries, blueberries, purple cabbage, currants, dates, eggplant, purple grapes, plums, prunes, purple figs, and raisins.

#1: Let us know if you are IN for the Rainbow Challenge below in the comments section.

#2: How will YOU do this week’s challenge?

Will you divide and conquer (eat one color a day)?

Make a giant salad with one choice from each?

Let us know in the comments!

I’ve got a few tips … because you do NOT have to overhaul your entire diet to make this happen.

Just add a veggie/fruit to your snacks.

Stir spinach, kale, or other leafy greens into sauces and soups.

Add a veggie to your breakfast, like an omelet or scramble.

Have two sides of veggies with your dinner instead of one.

Add frozen cauliflower to your smoothies.

Have some mixed berries for dessert once or twice a week.

Experiment with new veggies/fruits and make it fun!

Buy the rainbow – when purchasing your produce choose an array of colors and varieties there are so many different vitamins and minerals that our bodies need.

We can meet some of those needs through our variety of produce.

I buy produce that is on sale that week, so it’s fun that it gives an opportunity to try new and different things less expensively!

REFERENCE:

EatRight

American Heart Association 

Tortillas hold us together: First up, choose the best tortilla you can get your hands on, that fits your particular nutritional needs. Ezekiel, Food for Life, and Siete brands all make varieties that I love!

Always read through the ingredients.

They should be simple and self-explanatory.

Often these “healthier” tortillas have a better taste and texture, and become more pliable once heated up a bit.

I used this recipe to make my hummus
Store-bought hummus works great too,  just check the ingredients to make sure it’s made with olive oil.

4 servings

Ingredients:

• 4 large tortillas of choice

• 1 cup homemade hummus (recipe link above)

• 2 ozs sliced or crumbled cheese of choice

• Romaine lettuce leaves, as desired

• 1 red bell pepper, thinly sliced

• 1 cup thinly shredded red cabbage

• 1 medium carrot, thinly cut into strips

• 1 hass avocado, sliced

• 1/2 a fresh lemon

Instructions:

Consider heating up your tortilla a little bit to help it become more pliable.

Lay one tortilla and spread it with 1/4 cup of hummus.

Add cheese and lettuce as desired.

Top with bell pepper, red cabbage, carrots, and avocado slices.

Squeeze a tiny bit of fresh lemon over the avocado to prevent it from browning.

Roll your veggie wrap tightly and repeat with the remaining tortillas and ingredients.

Slice in half to serve.

Use toothpicks to hold them together if necessary.
Enjoy!
Rachel

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