Low Sodium Sandwich Wraps
Developing a new eating habit
When I was diagnosed with High Blood Pressure and High Cholesterol I went into shock.I have always heard about the "Silent Killer" but to have it just made my head spin.One of the first thing many people are told is they need to lose weight.Losing weight is harder than just saying it, trying to do it and actually doing it means you must develop a new eating habit and just those five words will become your biggest strength (I can almost promise you that). The weight comes off easier if you just tell your mind that you are changing your eating habits instead of telling your mind you are restricted to having foods you love.
The day I was told of this stuff is the day I decided to do some research and it is also the day I began creating recipes of things I love (sweets in my case) but with a lot of twist and turns.These are some of my recipes.If you too have HBP or HC if you try any of these recipes please come back let everyone know what you thought about them.
I will be adding a few different recipes on different hubs and will try to link them altogether on this hub.
Vegetable Sandwich Wraps
I really love eating fresh tomatoes and vegetables in a sandwich wrap.But have you noticed the sodium content in store bought wraps?I have and it is pretty high, so I decided to create my own recipe for a wrap that I can use for a healthy breakfast, lunch or dinner (please do not eat them for all the meals in the same day) it is definitely something you can work into your healthy meal plan's because it would be good for the whole family.
One of the hardest things for me to figure out is what to eat for lunch.If you have a sandwich wrap you can load it with vegetables, a small amount of lean meat and sprinkle of lite cheese (my favorite cheese at the moment is Yogurt cheese) and you have a lite satisfying meal that is filling and healthy.
You can do a lot of things with these wraps, and you can alter it anyway you would like .Using fresh herbs and spices in the mix makes them even better. I have even added a little lite cheese in the dough which is delicious!Since this recipe does not have salt in it, the spices will help a lot with the taste.
1 cup of all-purpose flour OR 1/2 cup of all purpose flower and 1/2 cup wheat flour
2 tablespoons of low fat buttermilk powder (found in baking aisle at grocery store)
1 teaspoon of no sodium baking powder
2 tablespoons of canola oil
Fresh herbs (I love using fresh thyme) and I use a Ms. Dash spice mix (this helps with not using salt)
Mix everything together in a bowl and add enough water to make dough. Be sure the dough is not too sticky, if it is just add some more flour. Sprinkle your surface with some flour and work the dough so it is firm. Divide dough into 4-5 sections- working with one section at a time, roll flat and thin. Preheat a skillet that has been lightly sprayed with a non-stick cooking spray. Fry the flat bread in the skillet for a couple of minutes-you will know it is time to turn when you see a few bubbles form on top (like on pancakes). Spray the flat bread with the non-stick cooking spray and turn. Cook an additional minute or two- Transfer to a plate and cover with a dampened towel (to help keep them soft).
Again, by watching the portion size adding all of the calories of the ingredients used and dividing by 5 flat breads, the total calorie count for each flat bread is:
1-cup of all-purpose flour=410 calories
2 tablespoons of powdered low fat buttermilk powder=40 calories and 83mg. sodium
1 teaspoon no-sodium baking powder is: zero calories and zero sodium
2 tablespoons of canola oil=240 calories and zero sodium
**Please Note: I eliminated the ¼ teaspoon of sea salt which was 590 mg. sodium
So for each flat bread adding together 410, 40, 240 equals 690 calories-divided by 5 flat breads equals 138 calories per flat bread (and they are not mini size *smiles*) The sodium content is: 83 divided by 5 equals (let's round it off) 17 mg. sodium per flat bread.
Homemade Flour Tortillas
1-chicken breast-chopped up
2-teaspoons of mayo (I know but it is so good!)
¼ cup of organic can black beans (I have found this kind to be the lowest sodium canned bean-for a ½ cup serving the calorie count is: 120 and the sodium is: 85 mg.)
Mix this all together and spread half of it on flat bread.
Then add what you like-I use romaine lettuce, mushrooms (which I eat everyday) ½ oz. of shredded Swiss cheese (again low in sodium) and slice avocado when I have them. Now most of the time I cannot eat a whole wrap so I will eat half for lunch and have the other half for dinner. If this is a little too dry for you, drizzle a small amount of low-fat Ranch dressing on the veggies.
Okay, I will admit you can use one of these wraps for that sweet tooth! You can cook some apples and add some cinnamon and a little brown sugar and fold them in a flat bread for a sweet treat!
Do you make homemade wraps?
Another Naan Recipe with Egg
Naan Bread in a Pan
Yesterday when I was finishing this page, I decided to do some research about Naan bread because I have never heard of it before. So I watched numerous videos and decided I wanted to make some. The photo above are my results. Here is what I did:
Take a 1/2 cup of warm water and add a package of yeast and a Tablespoon of Honey. Whisk it together and let it set for a few minutes.
Mix together the dry ingredients:
2 1/2 cups of Flour
1/2 teaspoon of baking soda or 1 teaspoon of No-Sodium Baking Soda
1 teaspoon of sugar
2 Tablespoons of Parmesan Cheese
(240 mg. Sodium divided by 6=40 mg. Sodium per Bread)
1 Tablespoon of Fresh Thyme-Optional (what herb you have on hand)
In the yeast mixture add:
6 oz. plain Greek yogurt (I found that Greek Yogurt works best)
2 Tablespoons of melt butter Or 2 Tablespoons Canola Oil
Whisk together until well blended. Add to dry ingredients and mix with your hands until well incorporated. Actually try to work the dough in a kneading motion and work for at least a couple of minutes.
Place dough into a lightly sprayer bowl, cover and let set for 2 hours in a warm place.
After the two hours knead the dough a little more and divide into 6 balls, lightly flour them and set on a plate, and let them set for another 30 minutes or so.
Lightly flour your working surface and put a large skillet on the stove so it can start getting hot. Using your hands spread out one of the balls in a rectangle shape and place into the hot skillet. Cook for 3 minutes, lightly butter the other side of the Naan, flip and cook an additional 2 more minutes. Place onto a plate and cover with a kitchen towel (this helps them to stay soft) repeat this process until you have cooked all of the naan balls.
From I have read, this bread will last for at least 3 days. I just checked mine from yesterday and they are still soft. To heat them I just heat up a skillet and place them on it for a few seconds until both sides are warmed.
Other links you may like
- Tips to Healthier Eating, Tastier Cooking, and a Hap...
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Would you rather have naan bread or wraps OR regular buns-bread?
Some of My Other Recipes
- Chocolate Cookies with a Twist
You can still have sweets if eaten in moderation, all you have to do is a little tweaking to the recipe, be decipline and only have a little. Depriving yourself can cause harm and break your goal.
- Benefits of Almond Flour
Using almond flour has become very popular by those who are on low carb diets or are wanting to cook more healthier. Almonds are loaded with health benefits, which will be focused on in the article.
- Spicy Baked Cauliflower Cakes
If you love cauliflower and love roasted vegetables, you are going to love this healthy nutritional recipe that you bake in the oven.
- Homemade Farmers Cheese
Directions how to make Farmers Cheese something you can enjoy all of the time. It only takes a few ingredients and your imagination. Actually, I believe there are many things we can make homemade without a lot of trouble. Plus it is healthier and we
© 2012 Eva Thomas