Quick meals are important with the hectic schedules we deal with everyday and sandwich wraps are a great way to make a quick and healthy meal anytime. With just a few ingredients you can create a meal in minutes when you are short on time or just want something simple and flavorful. They are the perfect grab-n-go quick meal.

It’s really simple to put a sandwich wrap together. Here is a basic recipe that you can use and adjust to your taste or to whatever you have on hand in your refrigerator or cupboards. Place the ingredients that you choose in layers down the center of the wrap, leaving an inch or so at the bottom to close the bottom when you are done filling the wrap sandwich.

1. First choose the kind of wrap that you want. Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more. You may also want to try some kale leaves (raw or lightly steamed) with the stem cut out so you are only using the leafy part or try some large lettuce leaves or even some steamed cabbage leaves.

2. Select a spread for the wrap base. This is what will go underneath all of your ingredients. Spread a layer, as thin or as thick as you like, on the wrap that you have selected. Here are a few ideas for ingredients to spread on your wrap: mayonnaise, cooked sweet potatoes, sour cream, olive tapenade, or plain or flavored cream cheese.

3. Choose a filling for the wrap sandwich. Use anything you like, alone or in combination. Place as much of your filling(s) in a strip down the center of the wrap. Try cheese (sliced or shredded), sliced deli meat, leftover cooked chicken (sliced or shredded), canned salmon, tuna, or sardines, etc.

4. Add some vegetables or fruit to the wrap. This is a painless way to get vegetables and fruit in your diet. Place your chosen vegetables or fruit on top of your filling. Here are some simple and flavorful suggestions:

Vegetable Suggestions: select a variety from broccoli slaw, fresh tomato slices or diced tomatoes, shredded lettuce, peeled and thinly sliced jicama, marinated artichoke hearts, shredded cabbage, shredded carrots, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, thinly sliced cucumbers, etc.

Fruit Suggestions: diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, cubed papaya, etc.

5. Boost the flavor of your wrap. Add a little extra zip to your meal with some simple items that will accent your wrap sandwich. Depending on the fillings you have chosen, here are a few suggestions to get you started.

Crunchy/Salty/Spicy Flavor Toppings: cooked and crumbled bacon bits (regular or vegetarian), pickle relish, peanut sauce, a little chopped fresh herbs of choice like mint, basil, dill, oregano, or cilantro, chopped nuts, salsa, oyster sauce, or a sprinkling of soy sauce

Sweet/Spicy/Crunchy Flavor Toppings: nutmeg or cinnamon, some chutney, chopped nuts, a flavored granola, maple syrup, honey, mini-chocolate chips, a spoonful of marmalade or all-fruit spread, etc.

Once you have placed all of your ingredients in layers on your wrap, simply fold up the bottom end and then fold in the sides to close the sandwich.

A few simple and flavorful wrap sandwich ideas are listed to get you started making these quick meals in minutes.

- whole grain tortilla wrap, mashed baked sweet potatoes, sun-dried tomatoes in oil (drained and sliced), crumbled goat cheese, a couple of whole fresh basil leaves

- whole grain tortilla wrap, almond butter, avocado slices, crushed and drained pineapple, brown sugar

- spinach flavored tortilla wrap, cocktail sauce, (shelled, cooked, and chopped) shrimp, (canned and drained) mandarin orange slices, feta cheese

- whole grain tortilla wrap, cashew butter, sliced mango, sliced strawberries, agave syrup, cinnamon

- steamed cabbage leaves, mayonnaise, thinly sliced baked tofu, sliced mushrooms, a drizzle of peanut sauce, crushed peanuts

- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream

- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg

- whole grain tortilla wrap, mayonnaise, cooked and flaked crabmeat, chopped celery and scallions, lemon zest, diced avocado

For fast and delicious meals, like these sandwich wraps, visit Quick Salad Recipes.com for a wide variety of uncomplicated recipes using short ingredient lists, fresh and natural food, and quick preparation. For everything from breakfast to dessert, these quick meal recipes will take the work out of everyday menu planning.

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