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Walnut Veggie Wraps: Grab-n-Go Lunch Has Never Been So Heart-Healthy!


Recipe from http://pinkkitchen.info/

This recipe is a favorite in our house. My husband, who eats meat and fish on a regular basis, considers it a great stand-in for tuna or chicken salad. The texture is similar to tuna, but there is no mayo whatsoever in this creamy walnut spread – just walnuts and veggies, with a hint of lemon.

This walnut wrap will make your life so easy when it comes to a summer picnic or lunch on-the-go. The walnut spread will last over the course of 2-3 days (depending on how many are in your household). If you’re taking it to work or school, you can either make them ahead of time or just take the tortillas and the filling separately, then roll then when you’re ready.

Now for the health benefits. If you’ve been through any kind of major illness – or even just a stressful chapter of your life – walnuts are like a magic wand to help you cope! Not only do they decrease inflammation, which often occurs when the body is stressed. They also help to regulate blood pressure and cholesterol levels, sleep patterns, and cognitive function. Even more, studies are now indicating that walnuts may even promote healthy bones.

Now, you may be thinking, “OK – but if I eat a sandwich full of walnuts – won’t I get FAT?”

Nope. And I’ll tell you why. First, walnuts actually support weight loss. Because they are plant-based and anti-inflammatory, the fat in walnuts is a good fat – not a nasty one that makes people obese.

Second, this is your main course, and it contains just one serving of walnuts per wrap – the perfect amount of protein and fat for a healthy meal. It would be a different story if you were sitting in front of the T.V. eating a gigantic bag of walnuts for a snack. Like anything in life, moderation is key.

Third, you’ll have vegetables in your sandwich and preferably, a whole grain tortilla (for gluten-free diet, simply use a gluten-free tortilla). Nutrients and fiber are so important in our diets.

So grab-n-go!

Super easy

Walnut Veggie Wraps: Grab-n-Go Lunch Has Never Been So Heart-Healthy!


For 6 Person(s)


  • 6 whole grain tortillas
  • 2 cup(s) raw walnuts
  • 1 small onion
  • 1 medium red pepper
  • 2 Hass avocados
  • 2 tablespoon(s) lemon juice
  • 2 tablespoon(s) extra virgin olive oil
  • 1/4 cup(s) water
  • 1/4 teaspoon(s) garlic powder
  • 1 salt and pepper to taste

Walnut Veggie Wraps: Grab-n-Go Lunch Has Never Been So Heart-Healthy! Directions

  1. Roughly chop onion and pepper.
  2. In food processor, place walnuts, lemon juice, olive oil, water, garlic powder, salt, and pepper. Blend just until walnuts have become a paste.
  3. Add pepper and onion, pulsing only until diced.
  4. Spread approximately 1/6 of walnut mixture onto each tortilla.
  5. Slice avocados.
  6. Place a few avocado slices onto each tortilla on top of the walnut mixture.
  7. Roll tortilla tightly.

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