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The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

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February 26, 2019 | 2 minute read

The Best 5-Minute Lunch: Turkey, Avocado, Apple &, Spinach Wrap

It’s time to break out of the winter blues and get healthy with some simple, delicious weekday staples. It’s been a few months since we had our mega-dose of turkey back in November – but I love eating turkey year-round. Although chicken tends to be the go-to protein for many, turkey is a great alternative to get you out of a food rut.

This turkey wrap is my favorite 5-min lunch (that tastes amazing). It has only a few ingredients – turkey, apple, spinach, honey mustard, whole wheat tortillas – but tastes better than any of your standard wrap lunches.

Image by Sonja Goedkoop

Even better, it’s cancer-protective.

The apples, spinach, and whole-wheat tortillas are all packed with cancer-fighting ingredients. Whole wheat tortillas are loaded with vitamins and fiber, while spinach contains folate and a number of carotenoids such as lutein and zeaxanthin. Using spinach instead of the more traditional romaine or iceberg lettuce helps you pack in a hefty dose of added nutrients. Apples are are good source of fiber and vitamin C, as well as the flavonoid quercetin that is known for its anti-inflammatory and antioxidant properties.

What really makes this sandwich the star though is the combination of the crunchy texture from the apples with the creaminess from the mashed avocado. Mashed avocado is also a great healthy alternative to mayonnaise due to its heart-healthy omega-3’s and fiber content.

For the turkey in this recipe, you can use fresh turkey slices from the supermarket deli or sliced home oven-roasted turkey. I like making this recipe for porchetta-style turkey breast on the weekend and using leftover sliced turkey meat in this wrap during the week.

You can also make easy variations on this recipe to change things up. I recently tried grilling the wrap for a panini-style, hot version and used brie instead of avocado. This combination was equally creamy, delicious and simple.

What’s your favorite weekday lunch go-to?

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