White beans (cannellini, canned, drained): 80g (1/3 cup), Chicken breast (cooked, shredded): 60g (2 oz), Whole wheat tortilla: 60g (1 large), Pesto: 15g (1 tbsp), Spinach: 30g (1 cup, fresh), Red pepper: 30g (2 tbsp, sliced), Red onion: 20g (2 tbsp, thinly sliced), Olive oil: 5ml (1 tsp), Salt and Pepper: to taste
1. In a small bowl, mash 100g white beans with 5ml olive oil, a pinch of salt, and black pepper. 2. Warm 60g whole wheat tortilla on both sides for 30 seconds on the skillet. 3. Spread 15g pesto over the tortilla. 4. Spread the mashed white bean mixture over the pesto. 5. Layer 60g shredded chicken, 30g spinach, 30g sliced red pepper, and 20g sliced red onion on top. 6. Sprinkle with 15g crumbled feta cheese. 7. Roll up the tortilla tightly, tucking in the sides as you go. 8. Cut in half diagonally before serving.
This White Bean and Chicken Pesto Wrap is crafted to deliver menopause-friendly nutrition in a flavorful, portable package. Shredded chicken breast and cannellini beans provide a satisfying blend of lean protein and fibre, supporting muscle maintenance and steady energy throughout the day. The whole wheat tortilla adds complex carbohydrates and B vitamins, which are important for energy metabolism and digestive health. A generous layer of pesto brings heart-healthy fats from olive oil and pine nuts, along with antioxidant-rich basil, which may help reduce inflammation and support cognitive function. Fresh spinach and red pepper add vibrant colour and a boost of vitamin C, iron, and phytonutrients, supporting immune health and bone strength. Red onions offer additional antioxidants and prebiotic fibres, which can help nurture gut health. A drizzle of olive oil enhances the absorption of fat-soluble vitamins and adds a satisfying richness. Altogether, this wrap delivers a balanced combination of protein, fibre, healthy fats, and antioxidants, making it a nourishing and convenient choice for women seeking to support their well-being during menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
