Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Turkey Roll Ups
Today I want to share with you my recipe for turkey roll ups. These wraps are filled with avocado, turkey, cheese, lettuce, tomatoes, and black olives. They are healthy and delicious and a great meal to bring with you on the go. I hope you enjoy them as much as I do!
With love from my kitchen to yours,
Kayley
Turkey Roll Ups
AuthorKayley O'BrienIt might seem strange that I made the recipe make 4 1/2 wraps, but there is a reason for this. Because of the fresh avocado, I find the wraps don't usually last more than 3 days and because 1 1/2 wraps makes a perfect serving, 4 1/2 wraps is perfect for 3 days.
Gather and prepare all the ingredients. I like to weigh out all my portions and separate them into little piles before I begin.
Next, heat tortillas in a pan over medium high heat. Cook both sides till they are soft and lightly browned. This will make them easier to work with, less likely to break, and improve the flavor. Be careful not to over cook them, for that will make them hard and crack easy when rolling wraps.
After that, place one tortilla on a cutting board. Put about 1/3 of an avocado (45g) on the tortillas. Season with paprika, cayenne, salt, and pepper. Mash with a fork and spread evenly over the whole tortilla. Then add 1/2 tsp mustard and spread evenly (remember to first shake the mustard and squirt out watery part). Then break apart 2 turkey slices (55g) and lay on tortilla, season with pepper. Top with a few pieces of cheese (0.85 oz), 3 slices of tomato (46g), some olive slices, and a few pieces of lettuce. For ease of rolling, center ingredients and place closer to the edge you will start rolling from.
Before rolling, lay out a piece of plastic wrap and place a piece of paper towel on top. The plastic wrap will hold the wrap together and the paper towel will absorb moisture and prevent the wrap from getting soggy.
Now for rolling. Fold the left and right sides of the tortilla towards the center (they should lay partially over the ingredient pile, but likely won’t touch). Then take the bottom flap (the side the ingredients are closer to) and fold that over the top (this should hold the left and right tucks down). Then roll your wrap, making sure the left and right sides stay tucked in. Then place on top of plastic wrap and roll up. Repeat steps 3-5 for your remaining wraps.
Since this recipe makes 4 1/2 wraps, one of the wraps you make is a half wrap. Just use half the ingredients in this one compared to the others and don't worry about tucking in the edges when you roll it. Additionally, cut one of the full wraps in half and cover each open end with more plastic wrap. This will make it so you have 1 1/2 wrap portions ready. Lastly, store wraps in fridge for up to 3 days and enjoy!
Ingredients
Directions
Gather and prepare all the ingredients. I like to weigh out all my portions and separate them into little piles before I begin.
Next, heat tortillas in a pan over medium high heat. Cook both sides till they are soft and lightly browned. This will make them easier to work with, less likely to break, and improve the flavor. Be careful not to over cook them, for that will make them hard and crack easy when rolling wraps.
After that, place one tortilla on a cutting board. Put about 1/3 of an avocado (45g) on the tortillas. Season with paprika, cayenne, salt, and pepper. Mash with a fork and spread evenly over the whole tortilla. Then add 1/2 tsp mustard and spread evenly (remember to first shake the mustard and squirt out watery part). Then break apart 2 turkey slices (55g) and lay on tortilla, season with pepper. Top with a few pieces of cheese (0.85 oz), 3 slices of tomato (46g), some olive slices, and a few pieces of lettuce. For ease of rolling, center ingredients and place closer to the edge you will start rolling from.
Before rolling, lay out a piece of plastic wrap and place a piece of paper towel on top. The plastic wrap will hold the wrap together and the paper towel will absorb moisture and prevent the wrap from getting soggy.
Now for rolling. Fold the left and right sides of the tortilla towards the center (they should lay partially over the ingredient pile, but likely won’t touch). Then take the bottom flap (the side the ingredients are closer to) and fold that over the top (this should hold the left and right tucks down). Then roll your wrap, making sure the left and right sides stay tucked in. Then place on top of plastic wrap and roll up. Repeat steps 3-5 for your remaining wraps.
Since this recipe makes 4 1/2 wraps, one of the wraps you make is a half wrap. Just use half the ingredients in this one compared to the others and don't worry about tucking in the edges when you roll it. Additionally, cut one of the full wraps in half and cover each open end with more plastic wrap. This will make it so you have 1 1/2 wrap portions ready. Lastly, store wraps in fridge for up to 3 days and enjoy!
Notes
Nutrition:
| Ingredients | Cals | Fat | Carbs | Protein |
| 4 1/2 Whole wheat tortillas | 495 | 13.5g | 85.5g | 18g |
| 202.5g avocado | 337.1 | 31.1g | 18g | 4.1g |
| 247.5g turkey | 225 | 2.3g | 4.5g | 49.5g |
| 3.8 oz jalapeno jack cheese | 401.9 | 34.7g | 0g | 28.8g |
| 207g tomato | 37.8 | 0.5g | 8.1g | 1.8g |
| total (4 1/2 wraps) | 1,496.8 | 82.1g | 116.1g | 102.2g |
| 1 serving (1 1/2 wraps) | 498.9 | 27.4g | 38.7g | 34.1g |
(1, 2, 3)
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- For this recipe the macros can very greatly depending on what brand of tortilla you use, I use La Tolteca Tortilla Factory
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 21 January 2019.
2. “Nutrition Label of Tortilla.” La Tolteca Tortilla Factory, Santa Barbara, CA, 2019.
3. “Nutrition Label of Turkey.” Applegate Naturals, Bridgewater, Nj, 2019.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
