Good food is a breeze

If you're craving fresh and delicious flavors for a light lunch or supper, these satisfying wraps and other healthy recipes will hit the spot.

For Lee Guinn and his wife, Jane, of Corpus Christi, Texas, a great day is one spent with dear friends and family aboard the Carpe Diem, their exquisite sailboat. They stock its galley with tasty food from their cafe and juice bar, Somethin' Healthy.

Dickson Merkle, Jr., manager of the eatery and friend of the Guinns, brings offerings such as Mediterranean Wrap (my favorite). It's loaded with spinach, feta, and avocado, then dressed with zesty wine vinaigrette-yum. I also liked the Cayenne Lemonade. It's sweet and sour with a subtle fiery kick. For an easy sweet finale, Sticky Fingers-a banana bread-peanut butter dessert or snack-is hard to beat.

Even if you're not lucky enough to spend the day sailing with one of the healthiest couples in Corpus Christi as we did, you can still enjoy the delicious recipes they shared with us.

MEDITERRANEAN WRAP

MAKES 1 SERVING

PREP: 15 MIN.

1 tablespoon 1/3-less fat cream cheese

1 (9-inch) spinach or tomato-basil wrap

3/4 cup chopped fresh baby spinach

1/2 small avocado, sliced

1/3 cup crumbled feta cheese

1/4 cup chopped tomato

2 tablespoons sliced black olives

1 to 1 1/2 tablespoons chopped fresh basil

1 tablespoon wine vinaigrette

SPREAD cream cheese over 1 side of wrap. Top with chopped spinach and remaining ingredients.

ROLL up wrap tightly. Cut diagonally in half.

NOTE: For testing purposes only, we used Brianna's Blush Wine Vinaigrette.

CHILLED WATERMELON SOUP

MAKES 4 CUPS

PREP: 30 MIN., CHILL: 1 HR.

We added fresh lime juice for tang and honey for extra sweetness. If your watermelon is good and sweet, omit the honey. For a pretty presentation, garnish with watermelon balls and fresh mint sprigs.

4 cups seeded watermelon cubes

1/3 cup apple juice

2 tablespoons fresh lime juice

1 teaspoon chopped fresh mint

1/4 to 1/2 teaspoon ground ginger

1 tablespoon honey (optional)

1/3 cup plain nonfat yogurt

PROCESS first 5 ingredients and honey, if desired, in a blender or food processor until smooth, stopping to scrape down sides. Cover and chill 1 hour. Serve in individual bowls with a dollop of yogurt.

APPLE LEMONADE

MAKES 4 1/2 CUPS

PREP: 10 MIN.

Dickson juices fresh apples, but we used bottled apple juice.

1 quart apple juice, chilled

1/2 cup fresh lemon juice (about 3 lemons)

Mint sprigs (optional)

Lemon slices (optional)

COMBINE fruit juices. Serve over ice with mint sprigs and lemon slices, if desired.

CAYENNE LEMONADE

MAKES 6 CUPS

PREP: 5 MIN.

Pepper in lemonade? Surprisingly, yes. The zing actually heightens the sweetness and fresh lemon flavor.

1 cup fresh lemon juice (about 4 to 6 lemons)

1 cup pure maple syrup

4 cups water

1/8 to 1/4 teaspoon ground red pepper

STIR together all ingredients. Serve over ice.

GARDEN WRAP

MAKES 1 SERVING

PREP: 15 MIN., CHILL: 30 MIN.

Multiply this recipe by the number of folks you're feeding. Feel free to substitute wraps of any flavor.

2 to 3 tablespoons hummus

1 (9-inch) whole wheat-and-honey wrap

1/4 cup shredded carrot

1/3 cup shredded Monterey Jack cheese

1/4 cup shredded purple cabbage

1/4 cucumber, peeled and chopped

2 tablespoons chopped red bell pepper

1 tablespoon lemon juice

1/4 teaspoon salt

1/4 teaspoon pepper

SPREAD hummus evenly over 1 side of wrap.

STIR together carrot and next 7 ingredients. Sprinkle over hummus. Roll up tightly. Cut diagonally in half.

NOTE: Hummus may be found in the refrigerated deli section of the supermarket, near the gourmet cheeses. We used pre-shredded carrots found in (10-ounce) packages in the produce section of the supermarket.

TURKEY WRAP

MAKES 1 SERVING

PREP: 10 MIN.

2 tablespoons 1/3-less fat cream cheese

1 (9-inch) spinach or tomato-basil wrap

1 tablespoon Dijon mustard

5 smoked turkey breast slices (about 5 ounces)

4 tomato slices

1 cup chopped fresh baby spinach

1/3 cup shredded Monterey Jack cheese

1 to 2 tablespoons chopped fresh basil

SPREAD cream cheese over half of 1 side of wrap. Spread mustard over cream cheese and remaining half of wrap. Top with turkey and remaining ingredients; roll up tightly. Cut diagonally in half.

STICKY FINGERS

MAKES 3 SERVINGS

PREP: 10 MIN.

For non-Sticky Fingers, prepare recipe according to directions but top with another slice of banana bread, and cut into three finger sandwiches.

1 tablespoon peanut butter

3 ( 1/2-inch-thick) slices banana bread

1/2 large banana, sliced

3 tablespoons toasted sweetened coconut

1 tablespoon honey

Garnish: fresh fruit

SPREAD peanut butter evenly over banana bread; top with banana and coconut. Drizzle with honey. Serve at room temperature, or heat in microwave at HIGH 10 seconds, and serve warm. Garnish, if desired.

NOTE: For testing purposes only, we used Pepperidge Farm Banana Swirl Bread for banana bread.

JOY E. ZACHARIA, R.D

Copyright Southern Progress Corporation Jul 2003
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