Whole wheat wrap 60g (1 large), smoked turkey breast 90g (3 oz, sliced), apple 50g (1/2 medium, thinly sliced), arugula 20g (1 cup), Gouda cheese 30g (1 oz, sliced), cranberry sauce 15g (1 tbsp), Dijon mustard 5g (1 tsp), Greek yogurt 15g (1 tbsp), walnuts 10g (1 tbsp, chopped), red onion 20g (2 tbsp, thinly sliced), lemon juice 5ml (1 tsp), olive oil 5ml (1 tsp), salt and black pepper to taste
1. Warm the whole wheat wrap until pliable. 2. In a small bowl, combine 15g Greek yogurt, 5g Dijon mustard, 5ml lemon juice, salt and pepper to taste- set aside. 3. Lay the wrap flat and spread 15g cranberry sauce down its centre. 4. Layer 90g sliced smoked turkey breast, 20g arugula, 50g apple slices, 30g Gouda, 20g red onion, and 10g chopped walnuts. 5. Drizzle the mustard-yogurt mixture over the fillings, then fold in the sides and roll up tightly.
This turkey-apple wrap delivers lean protein that supports muscle maintenance during menopause while promoting satiety. Turkey contains tryptophan which helps produce serotonin for improved mood and sleep quality. Gouda cheese provides calcium for bone strength and vitamin K2 that helps direct calcium to bones rather than arteries. Walnuts deliver omega-3 fatty acids and vitamin E that support brain health and may help reduce hot flashes. Arugula contains phytonutrients that support liver detoxification of hormones. Apple provides quercetin that helps reduce inflammation and supports heart health. Greek yogurt offers probiotics that nurture gut health and immune function. Cranberries contain antioxidants that support urinary tract health. The whole wheat wrap delivers complex carbohydrates and fibre that stabilizes blood sugar levels, helping moderate mood fluctuations. This balanced meal combines sweet, savoury and tangy flavours while supporting overall vitality during this transformative life phase.
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