Gourmet Healthy Wraps

At the end of the day, a wrap is fundamentally a sandwich, but it's a sandwich with a difference. The flatbreads they're rolled in lend themselves to a wide range of ingredients -- unlike sandwich breads -- so it's relatively simple to prepare gluten-free or low-carb versions or to select one that's turbocharged with vegetables or fiber. Even better, the fully enclosed format of a wrap makes it possible to use fillings that would be messy or impossible in a conventional sandwich.

Some Basic Options

Soft flour tortillas and their kin come in a broad range of variations, from commercial supermarket versions loaded with preservatives, to organic, artisanal offerings at the farmer's market. For healthful wraps, choose brands with lots of fiber but relatively low levels of sodium and fat. Spinach and tomato versions bring color and a few extra nutrients to the table or opt for whole-grain wrappers instead. They range in diameter from 5 or 6 inches up to restaurant-sized 13- to 15-inch rounds.

A Basic Flour Tortilla

For the freshest and best-tasting wraps, make your own tortillas. Use any combination of white, wheat or multigrain flours that appeal to you. Incorporate shortening or oil into the flour in a mixing bowl, or, better yet, your food processor. Pour boiling water into the machine as it's running, until the flour comes together in a soft mass. Divide the dough into individual balls and roll them as thinly as you can manage with a rolling pin; then cook them on each side in a cast-iron pan.

Alternative Flour Versions

Gluten-free or low-carb flour tortillas are made in much the same way, although the dough will feel rather different. Use your favorite commercial or homemade flour mix, which -- for gluten-free versions -- should include xanthan gum or a similar gelling agent to simulate the flex you'd otherwise get from gluten. These are usually sticky doughs, so they're easiest to roll between sheets of well-floured, heavy-duty plastic film.

Fun With Fillings

Part of the fun with wraps is that you can use filings that would be wildly inappropriate in a conventional sandwich. For example, you can make a classic Greek salad with the cucumbers, tomatoes and onions diced to 1/4 inch and mound the salad ingredients into a wrap lined with a leaf of romaine lettuce. The lettuce prevents your dressing from soaking through the outer wrapper, and the fresh vegetables make a light, crisp meal.

Filling Falafel

Falafel -- Middle Eastern fritters made of chickpeas or fava beans -- are a satisfyingly substantial vegetarian option. They're traditionally served in a split pita, but a wrap is equally good. Line up the falafel, moisten them with plain yogurt or tzatziki, and garnish them with chopped tomato and mild onion before rolling them. For a less-traditional take, spread the wrap with hummus or baba ganoush for added flavor and nutrition.

Lean Protein

For more conventional wraps, select lean protein options such as chicken breast, pork tenderloin or grilled fish as the centerpiece. Spread the flatbread with light options such as low-fat cream cheese, pureed roasted peppers or -- with chicken or turkey -- cranberry sauce; then add your meat, lettuce or other green vegetables.

Finger-Friendly

For a variation on the theme that's easier to eat in small, polite bites, spread the wrap from edge to edge with cream cheese. Layer in lettuce and low-sodium deli meats, along with your favorite condiments. Instead of the typical burrito-style wrap, roll the tortilla into a tight cigar shape held together by the cream cheese. Slice the cylinder into portions 1/2 inch thick, creating comfortably small, sushi-sized rounds.

A "Wrappetizer"

Wraps don't necessarily have to be full-meal sized, either. Line a small 5- or 6-inch tortilla with cream cheese and cold-smoked salmon; then add a strip of sliced cucumber and a few capers down the middle. Cut the finished wrap into two appetizer-sized halves. Alternatively, use thinly shaved dry-cured ham with poached asparagus and a good Dijon mustard.

Wrapped in Rice

For a completely different take on wraps, make Thai- or Vietnamese-style "summer rolls" in rice wrappers. Soak the wrapper in warm water until it's just pliable; then lay it on a clean kitchen towel. First line the wrapper with lettuce; then add your choice of shredded vegetables, cooked noodles, chopped herbs and lean protein such as chicken or poached shrimp. Cut the rolls in half, crosswise, and serve them with your favorite spicy dipping sauce.