Fresh veggies and greens provide a host of valuable nutrients, are simple to make, colorful, crunchy and delicious! You can enjoy a wide variety of fresh ingredients in a wholesome wrap or just as a salad. You can also include legumes and avocados for extra goodness. Enjoy!

Serving Size: 1 filled Torilla

Better Choices on Page 94


  • Large flavored tortillas
  • White/green onions + tops
  • Red/green bell peppers
  • Tofu, firm seasoned
  • Celery, finely minced
  • Chopped cucumbers
  • Fresh spinach leaves
  • Black + green ripe olives
  • Tomato or spinach pesto
  • Carrots, zucchini, shredded
  • Shredded non-dairy cheese
  • Mashed beans, garlic, onion


1. Stack tortillas in covered pan or wrap in foil; heat in 350° oven, 8-10 min. to soften.

2. Meanwhile, in a bowl mash and season tofu with salt, garlic/ onion powder and a little mayonnaise to moisten. Add some diced sweet onion, celery, bell pepper.

3. Spread tofu mixture over tortillas, leaving 1″ space around edges. Top with sliced olives, green onions, baby spinach leaves, grated carrots, shredded zucchini, non-dairy cheese, or other toppings.

4. Roll up tortillas, gently pulling toward you, as you roll. Slice in 11/2″ pieces. Serve. For main-dish servings, cut roll in half, serve on bed of fresh leaf lettuce.
Serving size: 1 filled tortilla