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Watch Dana-Farber nutritionist Stacy Kennedy show how to prepare a whole wheat turkey wrap. When you’re going through cancer treatment, you may feel that you don’t have the time or energy to prepare healthy food. But it’s possible to pull together quick and easy meals that are nutritious, taste good, and leave you feeling full and satisfied.
Transcription:
Today we’re going to make a quick and easy, nutritious, healthy, and light lunch that you can bring with you on the go. This is great for keeping your energy up, and also if you’re trying to lose weight, this is a great quick and easy meal that will keep you feeling full while keeping you energized and full of nutrients without adding a lot of extra calories.
What we’ve chosen today to make is a whole wheat turkey wrap. We’re going to include a lot of vegetables. We’ve got our whole wheat wrap. We have our nitrate- and antibiotic-free turkey. We have some fresh lettuce, tomato, cucumber, basil, and roasted red pepper hummus. Before we begin, it’s important to wash your hands and wash all of your produce well. Now we’re ready to make our wrap.
I’m going to start by placing my whole wheat wrap on the plate. First, I’m going to add some hummus. So, you can take a nice scoop of hummus and just spread it around. Next, we’re going to add our vegetables. I’m going to add our lettuce first, and I like to build so that the majority of my ingredients are in the center and kind of closer to me in the wrap, so that when I go to roll it up, everything stays where I’d like it to be. Next, I’m adding in the basil, and then I’m going to add in our cucumbers. Next, we’ll add in some tomatoes. And lastly, we’re going to add in the turkey. I like to just place this right in the middle.
So, the next thing that we’re going to do is wrap our wrap, and in order to do this, you want to first start by kind of bringing everything together and tucking it in, and we’re going to take the bottom piece and try to capture as much of the ingredients as you can. Next, you’re going to tuck in the sides, and then we’re going to kind of hold onto everything as we gradually keep tucking the corners in and rolling up our wrap. And when we’ve finished, it looks like this.
It’s a great idea to add a piece of fruit to your wrap to round out your lunch meal. For example, this apple will help keep you feeling full and energized and well nourished throughout the day. Another healthy and quick lunch option as an alternative to the wrap would be to make a salad with lots of lettuce. You can add fresh herbs and as many vegetables as you like. In this case, we’ve added some cucumber and tomato, as well as some goat cheese and walnuts for protein.
For more recipes and tips, we encourage you to visit our website or download our app. On behalf of the nutrition department at Dana-Farber Cancer Institute, I’m Stacy Kennedy.