Buffalo Cauliflower Wrap

Kcal: 425 |

P: 32 |

F: 14 |

C: 47 |

Fiber: 10

Ingredients

Whole wheat wrap 60g (1 large), cauliflower 150g (1.5 cups, florets), cooked chicken breast 60g (2 oz, sliced), buffalo sauce 15ml (1 tbsp), Greek yogurt (low-fat) 20g (1 heaped tbsp), blue cheese 8g (2 tsp, crumbled), celery 30g (1 stalk, thinly sliced), carrot 30g (1 small, grated), red onion 20g (2 tbsp, thinly sliced), romaine lettuce 20g (1 cup, chopped), olive oil 3ml (1/2 tsp), garlic powder 1g (1/4 tsp), smoked paprika 1g (1/4 tsp), lemon juice 5ml (1 tsp), fresh parsley 5g (1 tbsp, chopped), salt and pepper to taste

Nutritional info:

Meal Type: lunch

Dietary Suitable for: High Protein

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Roast cauliflower: toss 150 g florets with 3 ml olive oil, 1 g garlic powder, 1 g smoked paprika, salt & pepper, then bake at 180 °C (360 °F) for 20–25 min until golden. In the last 5 min, add 60 g precooked chicken breast slices to warm through, then toss everything in 15 ml buffalo sauce. 2. Mix drizzle: stir 20 g Greek yogurt, 8 g blue cheese, 5 ml lemon juice and black pepper. 3. Warm wrap, layer 20 g romaine, 30 g carrot, 30 g celery, 20 g red onion, top with buffalo cauliflower & chicken, drizzle the yogurt sauce, sprinkle 5 g parsley, roll and serve

Menopause Benefits

This buffalo cauliflower wrap provides cruciferous vegetables that contain indole-3-carbinol, which helps balance estrogen levels naturally during menopause. Cauliflower delivers vitamin C for collagen production and skin elasticity while supporting immune function. Greek yogurt offers calcium for bone strength and probiotics that nurture gut health. Blue cheese provides additional calcium in a bioavailable form that supports bone density. The fresh vegetables (celery, carrot, lettuce) deliver antioxidants and fibre that promote digestive wellness and help maintain a healthy weight. Olive oil contains heart-healthy monounsaturated fats that support cardiovascular health. The whole wheat wrap provides complex carbohydrates for sustained energy and fibre that stabilizes blood sugar levels, helping moderate mood fluctuations. This flavorful, nutrient-dense meal supports overall vitality while satisfying comfort food cravings in a healthier format during this transformative life phase.

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