Recipe: Berry Good Wraps

High in vitamin C and antioxidants, berries of all sorts are good food choices eaten as they are. But you can also include them in recipes for meals. This wrap showcases strawberries, which are rich in a B vitamin called folate, which is responsible for making healthy new cells and preventing anemia and neural tube defects in developing fetuses. This recipe serves 2.

Renowned chef Cary Neff, left, is vice president of culinary for Morrison Management Specialists, which operates Upstate’s food services. He visited cafeterias on campus in June promoting Flavors 450, a hospital dining menu that features an array of more than 60 rotating recipes, each under 450 calories.


2 cups diced strawberries

1 diced peach

¼ cup finely chopped cilantro

2 tablespoons fresh orange juice

two 12-inch flour tortillas

4 to 6 slices of reduced-sodium deli turkey

½ cup fresh spinach leaves


Combine the fruit, cilantro and orange juice into a fruit salsa. Heat the flour tortillas in a microwave for 30 seconds. Layer 2 or 3 slices of turkey on each of the warm tortillas. Then, spoon on the fruit salsa, and top with spinach. Fold tortilla to make a wrap.

Nutritional information

Serving size: 1 tortilla

286 calories

16 grams protein

46 grams carbohydrates

5 grams fiber

17 grams sugars

5 grams fat

24 milligrams cholesterol

889 milligrams sodium

This article appears in the fall 2016 issue of Upstate Health magazine.

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