Lunch: Grilled Veggie Wrap with Hummus

This veggie wrap is perfect for a light yet satisfying lunch, combining creamy hummus with grilled peppers, zucchini, and fresh greens.

 

Ingredients (Makes 1 serving):

• 1 medium zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tablespoons olive oil (for grilling)
• Salt and pepper, to taste
• 1/2 teaspoon dried oregano (optional)
• 1/2 cup hummus (store-bought or homemade)
• 1 whole-grain wrap (or your preferred type of wrap)
• 1 cup arugula (or other leafy greens)

 

Instructions:

Step 1: Prepare and Grill the Vegetables

1. Preheat the grill: Preheat your grill or grill pan to medium-high heat.
2. Prepare the vegetables: Slice the zucchini and bell peppers into thin strips or rounds.
3. Season the vegetables: In a bowl, toss the zucchini and bell peppers with 2 tablespoons of olive oil, salt, pepper, and dried oregano (if using).
4. Grill the vegetables: Place the seasoned vegetables on the grill. Grill for about 4-5 minutes per side, or until they are tender and have nice grill marks. Remove from the grill and set aside.

Step 2: Prepare the Wrap

1. Warm the wrap: If desired, warm the whole-grain wrap on the grill for about 1 minute per side or in a dry skillet over medium heat to make it more pliable.
2. Spread the hummus: Spread 1/2 cup of hummus evenly over the entire surface of the wrap.
3. Add the grilled veggies: Place the grilled zucchini and bell peppers evenly over the hummus-covered wrap.
4. Add arugula: Top the grilled veggies with a cup of fresh arugula or other leafy greens.

Step 3: Assemble and Serve

1. Roll the wrap: Gently roll up the wrap from one end to the other, tucking in the sides as you go to keep the fillings secure.
2. Cut and serve: Slice the wrap in half if desired, and serve immediately.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Zucchini:

• Low in Calories: Helps manage weight, which is important during menopause when weight gain can be a concern.
• Vitamins A and C: Supports skin health and immune function. Vitamin C also helps with collagen production, which is beneficial as skin elasticity can decrease with age.
• Fibre: Aids digestion and helps maintain stable blood sugar levels, reducing the risk of digestive issues and weight gain.

2. Bell Peppers:

• High in Vitamins A and C: Provides antioxidants that help combat oxidative stress and inflammation. Vitamin C supports skin health and immune function, while vitamin A is essential for maintaining healthy skin and vision.
• Antioxidants: Rich in antioxidants like flavonoids and carotenoids, which help reduce inflammation and support overall health.

3. Hummus:

• Plant-Based Protein: Provides protein from chickpeas, which helps maintain muscle mass and support overall energy levels. This is important during menopause as muscle loss and fatigue can be more pronounced.
• Healthy Fats: Contains healthy fats from tahini (sesame seeds), which support hormone production and heart health.
• Fibre: Chickpeas are high in fibre, which supports digestive health and helps maintain stable blood sugar levels.

4. Whole-Grain Wrap:

• Fibre: Offers dietary fibre that supports digestion and helps keep you full longer, which can help manage weight and reduce cravings.
• Complex Carbohydrates: Provides sustained energy and helps maintain stable blood sugar levels, preventing mood swings and fatigue.

5. Arugula:

• Vitamins K, A, and C: Rich in these essential vitamins, which support bone health (vitamin K), skin health (vitamin A), and immune function (vitamin C).
• Antioxidants: Contains antioxidants that help reduce inflammation and oxidative stress.

6. Olive Oil (used for grilling):

• Healthy Fats: Rich in monounsaturated fats, which support hormone balance and heart health. These fats also have anti-inflammatory properties that can help alleviate symptoms like joint pain.
• Vitamin E: Provides additional antioxidant benefits that support skin health and reduce dryness.

 

Summary:

The Grilled Veggie Wrap with Hummus is a nutritious and balanced meal that offers a range of benefits for women in perimenopause and menopause. It combines fibre, plant-based protein, and healthy fats to support energy levels, hormone balance, and overall well-being. The inclusion of nutrient-rich vegetables, hummus, and whole-grain wrap helps manage weight, support digestive health, and reduce inflammation, making it a beneficial choice for managing menopausal symptoms and promoting overall health. Raspberry & Pomegranate Umri pairs perfectly with this fresh, light wrap.