Turkey Avocado Veggie Wraps
The recipe is generally suitable for the DASH diet with its focus on vegetables, lean turkey, and whole grains if whole-grain wraps are used. Watch portion sizes for sodium in deli turkey and cheese.
Adapted from Mel's Kitchen Cafe
- DASH diet
- Hashimoto's
- GERD
- Anti-inflammatory
- High blood pressure
- Heart health
- Mediterranean
- Balanced
- Crohn’s and colitis
- High-fibre
- High cholesterol
- Eczema

Ingredients
- 1 medium avocado
- 2 tablespoons mayonnaise or sour cream
- 1 tablespoon fresh lime juice
- Salt and pepper
- 4 tortillas or wraps (10- to 12-inches)
- 8 ounces shaved deli turkey
- 4 cups torn or chopped fresh spinach
- 1 cup shredded carrots or broccoli slaw mix
- 1 English cucumber, cut into thin matchstick slices
- 1 cup halved cherry or grape tomatoes
- 2 bell peppers, orange, red, yellow or green, cut into thin slices
- 1/2 cup finely shredded Parmesan cheese (optional)
- Oil and vinegar (optional
- Salt and pepper
Method
- In a small bowl, mash the avocado, sour cream or mayo, lime juice, and a pinch of salt and pepper together until combined.
- To assemble the wraps, spread a couple tablespoons of the avocado spread over the wrap (leaving a thin border around the edge).
- Layer the following on one half of the wrap: turkey, spinach, carrots (or broccoli slaw), cucumbers, cherry tomatoes, bell peppers, Parmesan cheese.
- Sprinkle with salt and pepper and a dash of olive oil and favorite vinegar (balsamic is delicious here), if desired.
- Starting from the edge loaded with turkey and veggies, roll up tightly. The avocado spread should help "seal" the wrap closed on the long edge.
- Cut in half. Serve immediately or refrigerate, well wrapped, for an hour or so before serving (any longer and the avocado spread may darken in color - doesn't affect the taste).
DASH diet check: watch for the foods you mark to avoid for dash diet, and everyone else’s restrictions at your table. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
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This recipe also fits: Hashimoto's recipes, GERD recipes, Anti-inflammatory recipes, High blood pressure recipes, Heart health recipes, Mediterranean recipes, Balanced recipes, Crohn’s and colitis recipes, High-fibre recipes, High cholesterol recipes, Eczema recipes.



