Diet sandwich-1

Published on March 9th, 2010 | by Graeme

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Big ideas in sandwich making: low carb wraps

Everyone loves sandwiches. They are convenient, portable and can pretty much be customized with any mix of ingredients that suits your fancy. However, over the past few years breads have gotten a pretty nasty reputation as a physique wrecker and deservedly so. Whether the drawbacks are because of gluten intolerance or just simple over-consumption, eliminating bread goes a long way towards helping people manage their weight.

Of course, removing bread means you’ve eliminated 90% of people’s lunch options. So in an effort to help us, food manufacturers have popularized the wrap. Ahh… the wrap, the supposedly healthier alternative to the sandwich. In fact, I can’t count the number of times I’ve had someone tell me they made the switch from bread to wraps in the effort to clean up their diet. Small problem though… if you look at the nutritional content for most wraps, you’ll find they often contain more calories than would get in 2 slices of bread!

sandwich wrap e1268061961102 300x276 recipe diet A healthier option? Not really.

Sadly, it doesn’t seem to matter whether your grains come from bread, a wrap, a bowl of cereal or noodles; refined grains pack a significant calorie punch with a low nutritive value. It’s no coincidence that most people get a lot leaner and healthier when they reduce their grain consumption, or at least limit it to specific times of the day. But having grain reduction as a goal and actually accomplishing it are two very different animals.

The allure of grains stems from the fact they are so easy to prepare and store. In fact, it was the increased popularization of cereal grain consumption that allowed civilization to flourish. But in one of those cruelly ironic twists, it seems that a large intake of cereal grains are one of the leading causes of many diseases of civilization. Irony certainly is a bitter pill to swallow.

So what’s a bread lover to do? Unlike a lot of experts who suggest untenable meal plans, I prefer to actually come up with solutions that work in the real world. In fact, I pride myself on figuring out ways to make healthy food both convenient and tasty. And although my attempts at creating a physique friendly bread have universally been met with failure, I have recently created a low-carb wrap that is pretty damn fantastic if I do say so myself. The beauty of this recipe is that it takes only 3 ingredients and any unused wraps can be stored in the fridge for several days.

GT’s low-carb wraps (printer friendly Low carb wraps)

  • 1 cup egg white
  • 1 1/2 TBSP ground flax seed
  • 1 level TBSP coconut flour

*You’ll need a crepe pan for this recipe.

Heat the pan on low-medium and add a dab of coconut oil or cooking spray. Combine all the ingredients in a mixing cup, making sure to stir well as the coconut flour takes a while to dissolve. Once the mixture has been adequately mixed, pour a thin layer into the pan. Tilt the pan so that the mixture covers the entire surface and cook until the edges start to curl. Flip and continue cooking for another 20-30 seconds.

Remove from heat and let cool 2 minutes before eating. Nothing more complicated than that and you’ve got yourself one heck of a sandwich vehicle.

I took the liberty to do a quick comparison with a popular brand of wraps so you can see the difference. My homemade wraps have less than half the calories, a similar amount of fibre and twice the protein.

GTs low carb wrap Dempsters whole wheat wrap
Calories 70 170
Fat 2 g 4.5 g
Carbohydrates 3 g 27 g
Fibre 2 g 3 g
Protein 10 g 5 g

 

As an added bonus for you ovo-lacto vegetarians, having two of these wraps stuffed with avocado, lettuce, tomatoes and mushrooms is a “vegetarian-friendly” meal that also provides 20 grams of high quality protein. The real beauty of these wraps is that they can be used at any meal, not just post-workout. How’s that for a real world solution… a guilt-free sandwich that also helps your physique transformation efforts!

Of course, feel free to stuff your own wrap any which way you like. In fact, I’d love to hear about some of the more imaginative sandwich combinations you come up with!

Till next time, train hard and eat healthy.

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About the Author


Graeme is a sports nutritionist based out of London, Ontario. Graeme offers both in-person and distance coaching for physique competitors, elite athletes and those individuals looking for aggressive, yet sustainable fat loss.

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Comments

James says:

Great recipe, i prefer wraps to sandwiches now.
ive been on a low carb diet for a few months now and loving it a great source for low carb recipes that ive found is http://www.lowcarbmagazine.com they have new recipes pretty much every day

Brad Hoeff says:

I stumbled onto your blog and read a few post. I like your style of writing.

Alex St.Pierre says:

Great post Graeme.
I’m really looking forward to hearing what you have to say at the March symposium. Where is the best place to shop for coconut oil and flour? Keep the good work coming.

GT says:

Coconut flour can be purchased at Bulk barn (as can coconut oil). Both of these items can be found at health food stores as well. You may want to give the organics section of your local grocery store a try, they are becoming more diverse in the items they carry.

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