Recipe: Cold Pizza Wrap

Our healthy pizza wraps are quick to prepare for your kid’s lunch — or your own! For a balanced meal, we recommend packing it with raw veggies and low-fat ranch dip, a small piece of fruit and fat-free milk.

Ingredients

• 1 eight-inch whole-wheat tortilla
• 2 tablespoons canned pizza sauce
• 1/4 cup fresh spinach leaves
• 3 tablespoons part-skim mozzarella cheese
• 1 finely chopped basil leaf or pinch of dried basil

Directions

1. Spread pizza sauce evenly over tortilla.
2. Top with an even layer of spinach, sprinkling cheese and basil on top.
3. Microwave until cheese is melted, about 45 seconds.
4. Tightly roll the tortilla and let cool for about 10 minutes.
5. Slice into pieces if desired. Store in refrigerator or lunch bag with ice pack for up to one day.

Ingredient health benefits

• Whole-wheat tortilla: The most important part of any wrap, 100% whole-wheat tortillas are full of whole grains. These grains are an essential food group in a well-balanced diet and provide important vitamins like vitamin E for radiant skin and B vitamins, which support your metabolism and your cells’ everyday functions. Whole grains also have heart-healthy fats and fiber. They can even lower your cholesterol levels and, potentially, your blood pressure.
• Spinach: This leafy green doesn’t look all that impressive, but don’t let that fool you; it’s chock full of benefits to contribute to your meal. Spinach is a good source of vitamin K, folate and manganese for solid bones, happy blood cells and a healthy brain. Vitamin A, beta-carotene and lutein are vital nutrients that promote your eyes and vision, while antioxidants like vitamin C boost your immunity and fight unwanted inflammation throughout your body. There’s also potassium to lower your blood pressure and insoluble fiber to help keep your digestion on track.
• Cheese: Who can say no to cheese? Especially when there’s more to love than just the flavor. Some types of cheese support your body in slightly different ways, but all cheeses are a complete protein, giving your body the amino acids it needs but can’t make on its own. The main proteins in cheese are casein and whey, which support your muscles and provide calcium to strengthen your bones. Casein may also have compounds that protect your oral health from bad bacteria. Even better, cheese is a vegetarian-friendly source of omega-3s that help keep you healthy from head to toe.

Nutrition information (per serving)

Serving = 1

Calories: 220
Carbohydrate: 26 g
Sugar: 2 g
Total fat: 9 g
Saturated fat: 3.6 g
Cholesterol: 11 mg
Fiber: 4 g
Protein: 10 g
Sodium: 632 mg
Calcium 158 mg
Potassium: 5 mg