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Katie at the Kitchen Door

Globally-inspired, seasonal recipes

33 July 13, 2014 Food

Monthly Fitness Goals: July // Homemade Spinach Wraps with Chopped Greek Salad

Homemade Spinach Wraps with Chopped Greek Salad {Katie at the Kitchen Door}

Homemade Spinach Wraps {Katie at the Kitchen Door}

I struggled a bunch to come up with the right goal for July. I knew the problem I wanted the goal to address: backsliding. I’ve made so much progress this year – I hit the ten pounds lighter mark at the end of June, something that has felt vaguely impossible for the past few years – and I’m worried about losing that progress. I feel really good about how I look, and I’ve been feeling energized and even excited about working out. But last year, July was the month I pretty much stopped working out, partly because of the heat, partly because it was the month we moved, and partly because my work travel schedule became really busy. Although we’re not moving this year and my work schedule is lighter, the memory of last year is looming large over me. Coming up with a concrete goal to address this, that would also continue forcing forward progress, was challenging.

Eventually, I settled on this: do 8 different types of workouts during the month of July. My regular workout routine has 3 components – running, Nike Training Club weight training, and ballet. Those are the easy ones. Hopefully, adding 5 other things will keep me engaged, excited, and active – and maybe I’ll even find something new to add to my regular routine. I have lots of ideas for the types of activities I can try: hip hop, biking, roller blading, swimming, rock climbing, yoga, boot camp, hiking, tennis, jump rope… anything else you guys would suggest? I plan to continue running and lifting on a regular basis, as well, so of course I’ll work out more than 8 times in total.

Homemade Spinach Wraps with Chopped Greek Salad {Katie at the Kitchen Door}

Now, let’s talk about food. I think a big part of the reason I’m feeling so healthy and strong coming into July is because of how well my goal for June went. Forcing myself to include fruit or vegetables in every single meal was weirdly eye-opening for me. After only about a week or two, my afternoon cookie cravings had significantly diminished, I was eating light meals and feeling satisfied, and when I did feel like indulging, it was easy to stop after a bite or two of whatever overly decadent thing I was eating. The most successful days were the ones when I was able to bring a healthy breakfast, lunch, and snack to work – instead of running to the cafe downstairs for an afternoon treat, I’d reach right next to me and munch on raw peas or blueberries.

Homemade Spinach Wraps {Katie at the Kitchen Door}

Now, there are plenty of days when I do not have my act together enough to even get one of these meals in my bag, let alone all three, so this month’s recipe is a portable, make-ahead, healthy lunch that I can throw in my bag on those super-harried mornings with very little forethought. Wraps aren’t on my normal grocery list, but my mom always has some in the fridge, along with some easy salad-based fillings for them, and it’s a great way to have a quick and healthy lunch. Since the ingredients in store bought wraps and tortillas can be a little suspect, I decided to make my own spinach wraps for easy grab-and-go sandwich lunches this month. They’re surprisingly easy to make – the dough is extremely elastic and fun to work with – and I like knowing exactly what’s in them, including lots and lots of spinach. I filled my first batch with chopped Greek salad, tzatziki, and roasted chickpeas – they were so tasty and zingy and crunchy, a very satisfying vegetable-focused lunch. Because the chopped salad has a lot of liquid, it’s best to serve these immediately after assembling, so if you’re bringing them to go, throw the salad in a tupperware, bring a wrap, and assemble when you’re ready to eat.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites
April: Walk 8,000 steps a day; Recipe: Herb-Flecked Spring Couscous
May: 180 minutes of Nike Training Club; Recipe: Warm Arugula Salad with Maple Mustard Dressing
June: Fresh fruit/veggies at every meal; Recipe: Chickpea Crepes with Grilled Curried Chicken and Mango Salsa

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Homemade Spinach Wraps {Katie at the Kitchen Door}

Homemade Spinach Wraps

Makes 10-12 wraps.

  • 3 c. flour
  • 1 1/2 tsp baking powder
  • 1 tsp salt
  • 4 TBS vegetable oil
  • 4 oz. spinach
  • 3/4 c. milk, warmed in the microwave or on the stovetop
  1. In a large bowl, stir together the flour, baking powder, and salt until evenly mixed. Add the vegetable oil and stir until crumbly dough is formed. Set aside.
  2. Place the spinach and warm milk in a blender, and blend on high until the mixture is smooth. Pour the spinach into the flour and stir to combine. If mixture is too wet, add a little bit more flour. Knead the dough with your hands for about 5 minutes, until smooth. Form the dough into a ball, wrap in plastic wrap, and refrigerate for 30 minutes.
  3. Lightly flour a work surface and a rolling pin. Break the chilled dough into 10-12 golf-ball sized balls. Roll each ball out into a very thin circle about 8 inches in diameter. The thinner the dough is, the more pliable the wrap will be. Heat a large frying pan over medium heat. One at a time, cook the wraps in the dry frying pan, for about 30 seconds on each side or until wrap has stiffened slightly and is golden brown in spots. Let cool, then wrap in plastic wrap and store in the fridge until ready to use.

Homemade Spinach Wraps with Chopped Greek Salad {Katie at the Kitchen Door}

Chopped Greek Salad

Serves 3-4 as a wrap filling.

  • 1 1/2 c. cooked chickpeas
  • 2 TBS + 1 TBS olive oil
  • 1/2 tsp smoked paprika
  • 1 medium tomato, cored and roughly chopped
  • 1 small red pepper, stemmed and seeded and roughly chopped
  • 1 small cucumber, peeled and seeded and roughly chopped
  • 1/3 c. feta cheese
  • 12-15 kalamata olives, pitted and halved
  • 1 TBS red wine vinegar
  • sea salt
  • freshly ground black pepper
  • tzatziki, for serving (optional)
  1. Preheat the oven to 400°F. Toss the chickpeas with 2 TBS of the olive oil and the smoked paprika, and spread out on a baking sheet. Sprinkle with sea salt and black pepper. Roast until crispy, about 30 minutes in total, stirring once about halfway through. Remove from the oven and set aside.
  2. Combine the tomato, red pepper, cucumber, feta, and olives in a large bowl. Add the red wine vinegar and the remaining 1 TBS of olive oil. Stir to coat vegetables with oil, and season with salt and pepper. Cover and refrigerate until ready to serve. Just before serving, mix in the roasted chickpeas.
  3. To serve as a wrap, spread a layer of tzatziki on the inside of the wrap, then place several spoonfuls of the chopped salad on top. Roll up and enjoy immediately.
33

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Categories: Food Tags: chickpea, feta, fitness goals, greek, healthy, homemade, red pepper, salad, spinach, tomato, tortilla, vegetarian, wrap, yogurt

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Reader Interactions

Comments

  1. Snappystreet says

    July 13, 2014 at 9:30 pm

    Good luck with the challenge! I think it is important to always push yourself and by trying new things it will keep it interesting as well :)

    Reply
  2. Sophie says

    July 13, 2014 at 10:48 pm

    Great idea, I’ve been looking for a recipe for wraps that doesn’t look stiff or break… Will give it a go. Good luck with the workouts!

    Reply
  3. liztiptopshape says

    July 14, 2014 at 9:26 pm

    This is my type of wrap. I love all the fresh flavors in here!

    Reply
  4. Maddy says

    July 15, 2014 at 11:29 am

    Can you sub coconut oil for the vegetable oil? Love the recipie, need to make for my family!

    Reply
    • katieatthekitchendoor says

      July 18, 2014 at 12:44 pm

      Yes, I think that you could sub any fat in for the vegetable oil here. You’ll just need to make sure it’s evenly mixed into the dough and doesn’t clump with the flour!

      Reply
  5. Thalia @ butter and brioche says

    July 16, 2014 at 1:18 am

    those spinach wraps look great.. love that you made them from scratch. i’ve always been too lazy and bought my wraps from the store – will have to try my hand at these now.

    Reply
  6. Sarah | Drool-Worthy says

    July 16, 2014 at 3:21 pm

    Yum — can’t wait to try them!

    Reply
  7. Leigha says

    July 18, 2014 at 9:22 am

    Absolutely amazing. You are a genius! Now I want to make homemade wraps!

    Reply
  8. Serena says

    July 20, 2014 at 9:14 am

    Hi, this recipe sounds amazing, it’s defiantly something new that I’ve never seen before and will be trying out ASAP! I was just wondering how long the wraps last for?

    Reply
    • katieatthekitchendoor says

      July 21, 2014 at 5:32 pm

      I kept mine in the fridge for about a week. They got less pliable but still tasted good!

      Reply
  9. Kelly says

    August 12, 2014 at 5:04 pm

    Do you think these could be frozen and then thawed as needed?

    Reply
    • katieatthekitchendoor says

      August 13, 2014 at 5:57 am

      Yes, the wraps would stand up well to freezing. You can also freeze the dough and then roll them out / cook them when needed, if you want them to taste a little fresher.

      Reply
  10. joeysdreamgarden says

    August 24, 2014 at 8:53 am

    I really love the bright green colour of these wraps, what a great idea to combine spinach into the dough! Do you know how many calories are in each wrap, I don’t know if you’ve worked it out already although would be easy to work it out myself. I haven’t done any bread baking (well I know its not proper bread as no yeast) for years but I am quite tempted!!
    Best wishes
    Joey

    Reply
    • Anna C. says

      July 7, 2015 at 8:08 pm

      I entered the information into MyFitnessPal and it’s about 195 calories per tortilla

      Reply
  11. YatMei Minnie Cheng says

    November 13, 2014 at 1:21 am

    I donno about anyone else but i am having so much trouble rollin it very thin ….. any good tips ? ><

    Reply
    • katieatthekitchendoor says

      November 18, 2014 at 7:54 pm

      These can be really tricky! What works best for me is rolling one out as far as is easy, then letting it rest for 2-3 minutes in rolled out form. When I go back to continue rolling, it’s usually more pliable.

      Reply
  12. Courtney Schrom says

    February 2, 2015 at 12:51 pm

    Would whole whets flour work with the wraps? And also almond or soy milk?

    Reply
  13. Amber says

    June 22, 2015 at 1:40 am

    I am also wondering if whole wheat flour could be used instead of plain white flour?

    Reply
  14. Mary says

    June 27, 2015 at 10:46 pm

    I used wholemeal flour and almond milk. They are delicious!

    Reply
    • katieatthekitchendoor says

      June 28, 2015 at 9:04 pm

      Thank you for sharing, Mary! I haven’t tried these with alternative ingredients but it’s really helpful to know that it works out OK!

      Cheers,
      Katie

      Reply
  15. Fatima says

    July 13, 2015 at 7:42 am

    These look AMAZING, thank you for sharing! Can Almond flour be used instead of standard flour?

    Reply
  16. Salena says

    September 18, 2015 at 1:28 pm

    These look so delicious , do you have a gluten free recipe of these wraps
    ???

    Reply
    • katieatthekitchendoor says

      September 19, 2015 at 7:01 am

      Thanks, Salena. Sorry, but I’ve never tried a gluten-free version. Do report back if you find something that works!

      Reply
  17. Ali says

    February 19, 2016 at 9:38 am

    Love this! Can I use spelt flour instead ?

    Reply
    • katieatthekitchendoor says

      February 19, 2016 at 7:23 pm

      You should be able to. You may need to adjust the amount of oil/milk until you have a workable dough, but it’s a fairly flexible recipe. Try it!

      Reply
  18. tori says

    February 28, 2016 at 11:23 am

    do you think i could use dried spinach for the tortillas? if so how much should i use??

    Reply
    • katieatthekitchendoor says

      February 28, 2016 at 4:15 pm

      No, I think you would need a different recipe to use dried spinach. The reason is that the fresh spinach provides a lot of the moisture used to hydrate the wraps, so using a dried product would have a big impact on the consistency of the dough.

      Reply
  19. Doris says

    March 19, 2016 at 8:29 am

    Thanks, its a graeat idea for my child lunch! I will try it

    Reply
  20. Cazzi Coleman says

    January 28, 2017 at 9:21 am

    I have made these tortillas and I LOVE them! I have substituted gluten free flour and almond milk as well as used olive oil as a substitute.

    I have 1 question about the consistancy with adding in the spinach. I am not sure how much to use in relation to 4 oz. how many cups does that equal out to?

    Reply

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