Heart Healthy Wrap

vegan wrap filled with heart healthy ingredient.
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My Heart Healthy Wrap is filled with the most nutritious greens on Earth, as well as every food you need for a nutritious, balanced, and crazy delicious meal. Best of all, my Heart Healthy Wrap can be made in under five minutes. You can pop one in everyone’s lunch box, or eat it for the perfect light weekday supper with a cup of soup.

Wraps can be very unhealthy: The ones that you’ll find in grocery stores, airports and even gas stations, are filled with slabs of cheese, cold cuts, mayo, and perhaps a nod to a leaf of wilted lettuce and a watery tomato – yuck.

My Heart Healthy wrap is revolutionary because it contains zero dairy, meat, cheese, and Mayo. It’s also low in fat and sodium, so can be a great choice if you want to take care of your precious heart and arteries.

Watercress is one of the healthiest greens on Earth (more so than Kale and Spinach!). It is a mineral-rich cruciferous green, which provides significant cancer-preventative compounds, and is beneficial for thyroid support. I recommend getting in at least 3 servings a week. You should be able to find it at most well-stocked grocery stores.

I also included chia seeds because they are packed with heart healthy Omega 3 fatty acids, protein and fiber.

I finally included a fermented veggie such as Kraut (or any fermented veggie or pickle), because it contains probiotics for a healthy gut, and gives a crunchy tang to your wrap.



Serves 2

  • 2 Organic Tortilla Wraps
  • 1 ripe avocado, mashed
  • 1 tsp chia seeds
  • Juice and zest of 1/2 lemon
  • Pinch of flaky sea salt
  • 4 tbsp plain hummus
  • 2 medium carrots, shaved with potato peeler into ribbons
  • Fermented veggie or pickle. I love Wild Brine, and buy a case at a time as I get through it so quickly.
  • 2 cups loosely packed watercress


  1. Gently warm the tortillas to soften them up.
  2. Mix the chia seeds, lemon,lemon zest and salt into the mashed avocado. Set Aside for a moment.
  3. Spread each tortilla with hummus
  4. Pile the carrot and watercress on top.
  5. Spoon the avocado mash alongside your pile!
  6. Drain your fermented veggies or pickles on a paper towel. You want them to be dry so as not to make your wrap soggy.
  7. Carefully wrap, and cut in half on a diagonal.
  8. Serve with a cup of hot soup, or a bowl of organic, seasonal fruit.



Sophie Uliano is New York Times best-selling author and leading expert in the field of natural health and beauty, who takes a down-to-earth approach to beauty focusing on what's truly healthy. Join my masterclass to get started.