Classes in Making Meal Wraps – 2012:
July 18, Aug. 1, Aug. 15
Where: City Scape Clubhouse
6467 Melody lane (at the back of Walmart)
Dallas, Texas 75231
How To Make A Wrap:
Ingredients:
1 small avocado or cream cheese, 1 big tortilla (whatever flavor), tomatoes, basil, sage, cilantro or any herb,
Making a Veggie Wrap
First, mash avocado with a fork
Second, put sliced tomatoes and sliced avocado
Third, put sliced yellow peppers, basil leaves, sliced cucumber,
marinated mushrooms (1tbsp soy sauce and 1 Tbsp olive oil),
salt and pepper to taste, and 1/2 tsp lemon juice
Next, put sliced olives and sundried tomatoes and walnuts
Add any sauce or salad dressing you like
Next, Fold the sides of the tortilla, and roll- i used sundried tomato and basil flavored tortilla
Nutrition Information:
The BASIL in the wrap:
http://en.wikipedia.org/wiki/Basil
Basil Nutritional Information:
Carbohydrates 2.65 g
– Dietary fiber 1.6 g
Fat 0.64 g
Protein 3.15 g
Water 92.06 g
Vitamin A equiv. 264 μg (33%)
– beta-carotene 3142 μg (29%)
Thiamine (vit. B1) 0.034 mg (3%)
Riboflavin (vit. B2) 0.076 mg (6%)
Niacin (vit. B3) 0.902 mg (6%)
Pantothenic acid (B5) 0.209 mg (4%)
Vitamin B6 0.155 mg (12%)
Folate (vit. B9) 68 μg (17%)
Choline 11.4 mg (2%)
Vitamin C 18.0 mg (22%)
Vitamin E 0.80 mg (5%)
Vitamin K 414.8 μg (395%)
Calcium 177 mg (18%)
Iron 3.17 mg (24%)
Magnesium 64 mg (18%)
Manganese 1.148 mg (55%)
Phosphorus 56 mg (8%)
Potassium 295 mg (6%)
Sodium 4 mg (0%)
Zinc 0.81 mg (9%)
Nutritional Information from Wikipedia
http://en.wikipedia.org/wiki/Avocado
Nutritional value per 100 g (3.5 oz)
Energy 670 kJ (160 kcal)
Carbohydrates 8.53 g
– Sugars 0.66 g
– Dietary fiber 6.7 g
Fat 14.66 g
– saturated 2.13 g
– monounsaturated 9.80 g
– polyunsaturated 1.82 g
Protein 2 g
Water 73.23 g
Thiamine (vit. B1) 0.067 mg (6%)
Riboflavin (vit. B2) 0.130 mg (11%)
Niacin (vit. B3) 1.738 mg (12%)
Pantothenic acid (B5) 1.389 mg (28%)
Vitamin B6 0.257 mg (20%)
Folate (vit. B9) 81 μg (20%)
Vitamin C 10 mg (12%)
Vitamin E 2.07 mg (14%)
Vitamin K 21 μg (20%)
Calcium 12 mg (1%)
Iron 0.55 mg (4%)
Magnesium 29 mg (8%)
Phosphorus 52 mg (7%)
Potassium 485 mg (10%)
Zinc 0.64 mg (7%)
Percentages are relative to
US recommendations for adults.
Source: USDA Nutrient Database
Redefining Vegetarian Cooking 