GREEK PITA WRAP >> a balanced meal to fuel summer fun

Jun 24, 2020

 

Summer is full of adventure whether that be camping trips, fishing, time at the cabin, camp fires, or barbecues with friends. Alongside these adventures comes summer food staples like hot dogs, burgers, and smokies. With a bit of pre-planning and label reading, you can transform these classic summer meals into balanced and energizing meals to fuel your fun summer adventures!

 

Greek Pita Wraps are my go to summer desk lunch these days but would be equally as convenient for a backyard BBQ or weekend camping trip. You can make Greek Pita Wraps with plant based protein like tempeh, leftover chicken or salmon, or barbecues kebabs. In the summer, I love opting for lean chicken or turkey sausages. You can level-up any campfire or barbecue with this simple protein swap. 

While chicken sausages are a more processed protein selection, they are a convenient choice to level up the classic summer meals we all know and love. Costco has a great selection of lean turkey or chicken sausages with the Feta & Spinach Sausages from Connie's Kitchen being my favorite!

 

When choosing a sausage, opt for a lean protein. A lean protein choice is one with >15g of protein and <10g of fat per serving. The brand Connie's Kitchen and Freybe from Costco are amongst my favorite lean sausage selections.

You can find leaner chicken and turkey sausages at most grocery stores. The brand Compliments from Sobeys and Blue Menu from Loblaw's stores have high protein and lower fat sausages to choose from.

Most hot dog buns are lower fibre so I love the idea to transform the smokie into a pita wrap for more fibre. A fibre-filled carb choices offers the benefit of sustained energy versus quick and short-lived energy found in lower-fibre carb choices like a white hot dog bun. A high-fibre carb choice like a whole wheat pita delivers long-lasting energy so you can tackle all of the fun summer adventures on your bucket-list.


GREEK PITA WRAP 



INGREDIENTS

  • 1 Connie's Kitchen Feta & Spinach sausage
  • 1 whole wheat pita
  • 1/4 (50g) bell pepper, diced
  • 1/2 (50g) tomato, diced
  • 1/4 (50g) cucumber, diced
  • 1/4 cup tzatziki*
  • 2 tbsp (15g) chopped olives
  • fresh basil

* make your own tzatziki with 1/4 cup of plain Greek yogurt, a squeeze of lemon, finely minced garlic, dill, and salt!


DIRECTIONS

  1. Cook the chicken sausage on the BBQ, campfire, or frying pan.
  2. Place the cooked chicken sausage on a whole wheat pita and top with the vegetables and toppings of your choosing (see below for variations)

VARIATIONS

FATS. I relied on the fats in the sausage and kalamata olives. Other fat choices include hummus, tzatziki made with a higher fat yogurt, or feta.

FIBRE-FILLED CARBS: I used whole wheat pitas for this recipe. You could add additional fibre-filled carbs with chickpeas or homemade hummus.

PROTEIN: The chicken sausage supplied the protein in this recipe. If you are looking for extra protein try adding some feta which doubles as a fat source!

VOLUME: I used classic Greek vegetables include purple onion, cucumber, pepper, and tomatoes. Try adding some spinach or arugula for a burst of green!


I WANNA KNOW!

What's your favorite summer food swap to level-up a classic? Comment below! If you enjoyed this recipe, tag me on Instagram so I can see your creation!

 

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