Tuna Wrap

By     24-Sep 2018

Tuna Wrap

Something that won’t take too much time to make and is light that it won’t pull down your efficiency, comes in Tuna Wraps. Wraps are generally a lunch option because they’re light, refreshing and super tasty and this one has an additional benefit that it takes much less time to prepare.
This Tuna Wraps are packed heavily with proteins and fills the nutritional and food deficits in your air-tight schedule.

Nutritional benefits
Tuna: High omega-3 fatty acids in its meat brings out a better heart health. The potassium helps in reducing blood pressure. Improving the immune system, boosting circulation and reducing depression are the additional fringe benefits of having tuna fish in your meal. It also helps in keeping healthy bones.

Walnut: They are rich in antioxidants that boost immunity, and a super plant source for omega 3s, reducing the risks of heart diseases tremendously. There are studies that support its healthy gut promoting properties and may reduce the risk of some cancers (includes breast and colorectal cancer).

Tortilla: Tortillas can be moderate in calories and serve as a good source of protein, fiber, vitamins, and iron. It can also help to improve the blood sugars and keep you full.

Ingredients:

  •  20 grams of whole wheat flour for tortilla
  •  20 grams of light tuna fish
  •  1 teaspoon plain Greek yoghurt
  •  1 teaspoon of mustard sauce
  •  A handful (about ½ cup) of baby spinach leaves
  •  5 grams of chopped walnuts
  •  2-3 raisins
  •  2-4 green olives
  •  1 teaspoon of chopped flat parsley
  •  Pinch of rock salt
  •  Pinch of freshly ground black pepper
  • Pinch of  red peppers flakes ( optional)

Course: Lunch
Calories: 152.7 kcal

Protein: 5.95 grams

Fat: 4.45 grams

Carb: 16 grams

Method:

  •  Place and mix/combine tuna, yogurt, mustard, chopped walnuts, raisins, olives parsley, pepper and red pepper flakes (if using) and salt in a large bowl.
  •  Keep mixing with a fork until it gets combined finely.
  •  Place the spinach leaves in the center of the flour tortilla, then put the salad right on top of it.
  •  Fold the tortilla over the salad, pressing gently but firmly with the hand to shape like a roll.
  •  Finish rolling by tucking the ends in and packing it in a tight wrap.
  • Slice it diagonally and serve immediately, or wrap tightly in plastic film and eat within the day.

Over to you:
This nutrient loaded lunch break can actually accelerate your latter half of the day with great energy, leading you to great heights. And it’s easy to make and pack costs you least efforts and no time.

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
Read my other articles

Nmami Agarwal

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Recipe Alert
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Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.

Ingredients

2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack

Method

Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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Know more: 
1) https://bit.ly/30dVsdn
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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