This week we are excited to bring you all sorts of no-cook meal ideas! Sandwiches, smoothies, wraps, salads, and a variety of snacks can all be great mealtime options without using your oven or stove! Whether it’s the middle of summer and it’s too hot to cook, or you are too busy to spend time in the kitchen, these no-cook ideas can save you! Head over to our social pages to follow the ideas we find around the web using the hashtag #nocookmeals. (Facebook, Instagram, or pinterest)
When I first began making a conscious effort to get my kids to eat more veggies, these wraps were the easiest way to do it. Well, these wraps or a gallon of ranch dressing to accompany every mini carrot. 🙂 They liked these wraps from the beginning because we use veggies that aren’t too bitter and are usually acceptable to even picky eaters. Ever since those early days, I’ve referred to these wraps as our “gateway veggies”- kind of our entry into the world of delicious vegetables. Once kids realize veggies aren’t so bad, and they have good experiences with them, they will likely be more acceptable to new ones to come.
So, if you think your kids won’t eat anything green- start with these! You will likely be surprised.
For this Veggie Lunch Wrap Recipe, we started with a soft tortilla. If your tortillas break easily when they are rolled, a wrap won’t be easy to make.
Then, we spread a layer of cream cheese on the tortilla. I like cream cheese for wraps, because it sticks the entire thing together, without the use of toothpicks or ties. Spread the cream cheese to the very edge of your tortilla, and it will work like glue.
Then, we layered three different veggies on the wrap. First, shredded carrots. Then, cucumbers sliced super thin! I used a cheese grater to get them super thin. If they aren’t thin enough, rolling the wrap is difficult. Then, we added some shredded lettuce to the very top. (not pictured- sorry!)
Then, we rolled! At this point, I usually wrap them in some plastic wrap and put them in the fridge until we are ready to eat. Even just 30 minutes or more chilled will help keep the wrap nice and sealed and will keep it’s shape.
If you feel like you have to get your kids to eat kale or Brussels sprouts from the beginning, don’t be so hard on yourself. These milder veggies still pack the nutrients! What we love about these:
Rich in beta-carotene and other antioxidants, carrots can help minimize cell damage. Not only have they been shown to protect against cancers, but your mother was right- They ARE good for your vision! (source)
Extracts from cucumbers are now being shown to be anti-inflammatory! (Source)
GREEN LEAFY LETTUCE
We grew our green leafy lettuce in our garden this year! It was easy to grow, and it taste delicious! Leafy lettuce has an abundance of vitamin K and A! Because lettuce is so low in calories, the nutrients are concentrated immensely. It’s a great source of natural folate, potassium and even fiber.
- 4 medium tortilla, whole wheat
- 2 tablespoon cream cheese, low fat
- 1 medium carrot
- 1 medium cucumber
- 1 cup lettuce, shredded
- Spread 1/2 tablespoon cream cheese on each tortilla.
- Grate carrot and sprinkle on each tortilla.
- Slice cucumber super thin, using a veggie peeler or mandolin. Arrange cucumber slices on tortilla.
- Finally, shred the lettuce and divide among each tortilla. Wrap up tightly.
- Cover each wrap with plastic wrap and keep in the fridge to chill and hold it’s shape.
Getting started on increasing your families intake of veggies doesn’t have to be complicate, and it doesn’t have to cause a family war. Start mild by making some of these veggie wraps, and let us know if your kids will eat them!
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie