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Wed July 5, 2017

With a partner 15 min AMRAP 20 WallBalls 20 Box jumps 200m run Cash out 1 min Assault bike cals



By Coach Courtney, RD

I recently discovered a hack to turn Flat Out "Fold It" wraps into taco shells. Most taco shells are low in fibre. I enjoy using the Flat Out wraps as a higher fibre alternative - they worked great as taco shells for this recipe!

Check out this comparison of the regular taco shells (serving size is 3 shells) compared to a Flat Out Multigrain Fold It (serving size is 1 Fold It. The recipe below uses 1.5 of the Fold Its).

Unfortunately, my grocery store did not have the multigrain variety available so I opted for the Olive Oil and Rosemary flavour that is slightly lower in fibre. You can find the brand "Flat Out" at Co-op Marketplace, Wal-mart, Hygeia Health Market (Saskatoon), or online at Low Carb Grocery.

There are many reasons to incorporate high fibre foods in your diet. Fibre is considered a type of 'carbohydrate' and is the portion of plant foods that cannot be digested by the human GI tract. You can find Fibre on the Nutrition Facts table just below carbohydrates. The amount of fibre in the ingredient contributes to the total carbohydrate content on the Nutrition Facts table (which is why you see fibre indented from carbohydrate). The term "net carb" refers to the amount of carbohydrate in the ingredient after the fibre is deducted from the carbohydrate total.

There are different types of fibre found in foods that can have different roles in promoting health. Below is a breif overview of the benefits:

  • Managing body weight as fibre rich foods take longer to digest, therefore, keeping you satisfied for longer (you won't need to eat as often!)

  • Lowers LDL (bad) cholesterol when soluble fibres (like those found in the Flat Out wraps) bind to the LDL cholesterol allowing it to be excreted

  • Aids in healthy digestion by normalizing bowel movements

  • Regulates blood sugars by slowing the digestion and absorption of carbohydrates

If you build your diet around vegetables, fruits, legumes, whole grains, nuts and seeds, and avocados you are probably getting enough fibre! Substituting high fibre products (like the Flat Out Fold It wraps can help increase your daily fibre intake!). Specfic fibre needs may vary, but as a generalized goal:

  • Women should aim for 25g of fibre per day

  • Men should aim for 38g of fibre per day

Making the Fold It wraps into taco shells is easy. Either use a muffin tin (as shown in the picture) or drape the wraps over the wires in the rack of your oven until they crisp into a hard taco shape. Just watch the wraps carefully as the type of fibre included in the wraps can burn quickly at hot temperatures.



  • 100g shrimp (approx. 24)

  • 1/2 clove of garlic, grated

  • a dash of cumin, salt, and pepper

  • spritz of non-stick cooking spray or 1 tsp olive oil

  • 1 tbsp lime juice


  • 1 tbsp Kraft calorie wise coleslaw dressing

  • 1 tbsp (25g) plain Greek yogurt

  • 1-2 tbsp vinegar

  • salt and pepper

  • * optional: a small amount of stevia for extra sweetness

  • 1 cup (100g) coleslaw mix


  • 1.5 Flat Out Fold It breads

  • cilantro (for garnish)

  • avocado (optional)



  1. Season the shrimp with the garlic, cumin, salt, and pepper

  2. Heat a non-stick skillet over medium heat. Spray with non-stick cooking spray or use 1 tsp of olive oil

  3. Cook the shrimp for about 2 minutes (1 minute per side)

  4. Squeeze the lime juice over the shrimp


  1. Combine the coleslaw dressing, yogurt, vinegar, salt and pepper, and stevia in a mixing bowl.

  2. Add the prepared coleslaw mixture and toss

Homemade Tacos

  1. Heat your oven to 350F

  2. Cut your Fold It wraps in half. Assemble three halves into a muffin tin (see picture) or drape them over the wire racks of your oven

  3. Cook for about 5 minutes until the Fold Its hold their shape as a hard taco (or longer if you want them crispier). Watch them closely as the fibre in the wraps tends to burn quickly at hot temperatures.

  4. Optional: for a crispier taco brush the shells with olive oil or a spritz of non-cook spray


  • Distribute the shrimp evenly into the three tacos

  • Top with coleslaw

  • Garnish with cilantro and/or avocado. I like the addition of avocado for extra fibre and healthy fats to keep you feeling fuller for longer!

Yields: 1 Serving

Nutrition Facts (without avocado)

Calories: 305

Carbohydrates: 41g

Fibre: 7g

Protein: 28g

Fat: 4g

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