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Turkey and Avocado Wrap

Sandwiches are a staple at lunchtime. Broadening your standard options can benefit your taste buds and your health. In fact, according to experts, processed meats, like ham, bologna and other lunchmeats – the hallmark of many sandwiches – should be avoided as they have been shown to increase cancer risk. Instead of turkey lunchmeat, opt for fresh roasted turkey breast, cooked at home or sliced at the deli counter. The fruit chutney in this week’s recipe adds a touch of sweetness and the creamy avocado lends a fresh taste and heart-healthy monounsaturated fat. So make it a “wrap” for your next lunchtime meal.


1 (9-inch) whole-wheat tortilla wrap
1 Tbsp. fruit chutney, such as mango or peach
2 oz. roasted turkey breast, sliced
4 thin tomato slices
2 Tbsp. shredded low fat cheddar cheese
1 tsp. minced cilantro (optional)
1/4 avocado, sliced into wedges

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)


1. Lay the tortilla on a cutting board and spread with the fruit chutney. Cover the same area with sliced turkey. Lay the tomato over the turkey. Sprinkle with the cheese and cilantro, if using. Place the avocado wedges across the bottom of the tortilla, 2 inches away from the edge.

2. Fold the bottom of the tortilla up over the avocado, fold the two sides in, and pull at the bottom. To keep the filling form pushing forward, keep pulling the rolled part toward you. This also helps make a firm roll.

Makes 1 serving.

Per serving: 380 calories, 11 g total fat (2.5 g saturated fat), 38 g carbohydrates, 32 g protein, 8 g dietary fiber, 460 mg sodium.

Original recipe and image source:

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.