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Canku Ota

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(Many Paths)

An Online Newsletter Celebrating Native America


September 6 , 2003 - Issue 95


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Wrap n' Roll

School's back in session and what can be more boring than a plain old sandwich. Here are some great recipes with a new twist!


Ham and Cheese Wrap

Ham and cheese is a perennial favorite, but here the twist is not only the wrapper, but also the condiment. Instead of spreading the wrap with mustard or mayonnaise, kids can dip the wrap in a single serving size container of Hidden Valley Ranch Dressing. Serves 2


  • 2, 9-inch flour wraps (thin tortillas may be substituted)
  • 4 slices low-fat ham
  • 4 slices Muenster cheese
  • 4 large lettuce leaves, preferable green or red leaf
  • 2, single serving size containers of Hidden Valley Ranch Dressing


For each wrap: place wrap on work surface and cover with 2 slices of ham, leaving 1/4 of the surface bare and top that with 2 slices of cheese. Flatten lettuce leaves and place on top of cheese then roll the wrap up into a tight roll ending with the bare side, which will seal the roll. Cut in half crosswise and store in a Soup/Salad sized plastic container until needed, or overnight. Best eaten within one day.

Barbecue Chicken Wrap

Barbecued chicken may be a thing of summer past, but the flavor can easily be incorporated into kid¹s school lunches in these easy to eat wraps. Flour wraps, which are like thin tortillas, come in flavors such as spinach, sun-dried tomato, or plain white wheat. Choose whichever you like; they are found either in the bread isle, or at the deli counter. Make sure to use tender, baby spinach leaves, and your kids will love them. Also, when having the deli counter slice the chicken, make sure it is pure chicken breast and not chicken roll, which is a more processed product. Serves 2.


  • 2, 9-inch flour wraps, (thin tortillas may be substituted)
  • 1/4 cup prepared barbecue sauce, such as Heinz B.B.Q
  • 2 ounces (about 2 cups) baby spinach
  • 4 slices chicken breast or turkey


For each wrap: place wrap on work surface and spread with an even layer of 2 tablespoons barbecue sauce, leaving 1/4 of the surface bare. Arrange 1 cup of the spinach leaves over the sauce and top that with 2 slices of sliced chicken. Roll the wrap up into a tight roll ending with the bare side, which will seal the roll. Cut in half crosswise and store in Soup/Salad sized plastic container until needed, or overnight. Best eaten within one day.

5-Layer Bean and Veggie Dip

You've probably seen this at casual potluck parties, but why no adapt it for the wee set. The vegetarian low-fat refried beans provide protein, tomatoes and the optional avocado are the veggie component and non-fat sour cream provides creamy layer. Serve with corn chips and carrot sticks. Serves 2.


  • 1 cup vegetarian low fat refried beans, such as Old El Paso
  • 1/3 cup non-fat sour cream
  • 2 small plum tomatoes, diced
  • 1/2 ripe, but firm avocado (optional), diced
  • 2 ounces finely shredded Monterey Jack cheese, about 1 cup
  • 2 cups corn chips, preferably low salt
  • 1 cup baby carrots


For each serving: take a Soup/Salad sized container and spread 1/2 cup of the refried beans on the bottom. Spread with half of the sour cream then top with a layer of half of the diced tomatoes, then half of the diced avocado. Top with 1 ounce (1/2 cups) shredded cheese and snap on lid. Refrigerate until needed. Will keep for 2 days.

Divide chips into two Soup/Salad sized containers and store at room temperature until needed.

Divide baby carrots into two Soup/Salad containers and refrigerate until needed.

Tuna Lettuce Wraps

Tuna sandwiches are a childhood staple, but the standard sandwich gets boring, and the bread often gets soggy. We¹ve solved that problem by using soft lettuce leaves as a wrapper for the tuna, which has been enriched with extra veggies. Serves 2.


  • 1, 6 ounce can water-packed tuna, light or white
  • 1/4 cup finely chopped celery (about 1 small stalk)
  • 1/4 cup finely chopped red or green pepper, or chopped peeled cucumber
  • 3 tablespoons mayonnaise
  • 1/4 teaspoon lemon juice
  • 6 large leaves Boston on Bib lettuce


Drain the tuna and combine it in a small bowl with the celery, pepper or cucumber, mayonnaise and lemon juice.

Wash and thoroughly dry the lettuce leaves. Place a lettuce leaf in front of you with the soft leaf edge nearest you and the entire leaf curving upwards to form a bowl. Dividing the tuna into six portions, place one portion on the lettuce leaf. Fold over the bottom stem end of the leaf, then fold in the sides, then roll up. Repeat with remaining leaves.

Place lettuce packets in a Soup/Salad sized container, seal and refrigerate until ready to pack lunchbox.

Can be made the night before. Should be eaten within 24 hours.

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  Canku Ota is a free Newsletter celebrating Native America, its traditions and accomplishments . We do not provide subscriber or visitor names to anyone. Some articles presented in Canku Ota may contain copyright material. We have received appropriate permissions for republishing any articles. Material appearing here is distributed without profit or monetary gain to those who have expressed an interest. This is in accordance with Title 17 U.S.C. Section 107.  

Canku Ota is a copyright © 2000, 2001, 2002, 2003 of Vicki Lockard and Paul Barry.

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