2 quick appetizers: vegetable roll-ups and wraps

Served hot or cold, roll-ups or wraps are the ideal finger food, whether for lunch on-the-go or as an appetizer to bring to your next party.

• Preparation: 15 minutes.
• Cooking time: 6 minutes.
• Serves 4 (2 roll-ups per serving)

Ingredients:

• 8 asparagus stalks, trimmed to 15 cm (6 in) lengths
• 8 thin slices sirloin steak
• 4 scallions, trimmed to 15 cm (6 in) lengths
• 10 ml (2 tsp) canola oil
• 45 ml (3 tbsp) bottled teriyaki sauce
• 15 ml (1 tbsp) sesame seeds, toasted
• 15 ml (1 tbsp) chopped cilantro

Instructions:

1. Bring a pot of water to a boil. Cut each asparagus stalk in half. Blanch in boiling water one minute; drain. Pound sirloin slices until very thin. Cut each scallion in half.
2. Place two pieces of asparagus and one piece of scallion near one end of each beef strip. Roll beef around middle of vegetables to form eight bundles.
3. Heat oil in a large non-stick frying pan over medium-high heat. Add rolls. Brown two minutes, turning rolls frequently.
4. Add teriyaki sauce. Lower heat to medium; boil three minutes.
5. Transfer rolls to serving platter. Sprinkle with sesame seeds and cilantro.

• The green tops of scallions are a good source of vitamin C and beta-carotene, antioxidants that protect against all types of chronic disease.

Per serving:

• 91 calories
• 7 g protein
• 5 g fat (including 1 g saturated fat)
• 16 mg cholesterol
• 4 g carbohydrates
• 1 g fibre
• 533 mg sodium

• Thin slices of ham can be used in place of the beef.
• Sprinkle finished dish with chopped flat-leaf parsley instead of cilantro for a milder flavour.

When you see the word "negamaki" on a Japanese menu, the term refers to beef roll-ups, such as those in the recipe above.

• Preparation: 10 minutes.
• Makes 12 mini-wraps.

Ingredients:

• 45 ml (3 tbsp) light mayonnaise
• 15 ml (1 tbsp) coarse-grained Dijon mustard
• 2 flour tortillas
• 1 medium ripe avocado, pitted, peeled and cut lengthways into thin slices
• 250 g (8 oz) thinly sliced cooked turkey breast
• 250 g (8 oz) jarred roasted red peppers, drained and cut into strips

Instructions:

1. Combine mayonnaise and mustard in a small bowl. Lay tortillas on a work surface. Spread mayonnaise mixture evenly over each one.
2. Place the avocado slices on top, leaving a small border around the edge. Top with turkey and pepper strips.
3. Roll up each tortilla tightly and place, seam side down, on a cutting board. Trim the ends of the wraps evenly with a serrated knife.
4. Cut each wrap into six equal pieces and place, cut side down, on a serving platter.

• Avocado is rich in heart-protective monounsaturated fats and vitamin E.

Per mini-wrap:

• 99 calories
• 7 g protein
• 4 g fat (including 1 g saturated fat)
• 17 mg cholesterol
• 9 g carbohydrates
• 2 g fibre
• 126 mg sodium

Pita, lavash and other thin flatbreads all make good "containers" for wraps. While it may look better to layer the ingredients separately, it is often more practical to mix some together so that the filling is firmer and stays intact, making the wrap easier to eat.

• For example, instead of slicing the avocado for these avocado-turkey wraps, mash it with mayonnaise and mustard to make a spread that keeps all the ingredients in place.

These tasty appetizers are easy to make and healthy! Try serving them as a quick snack that will quickly become a family favourite.