Quick Beef and Horseradish Slaw Wrap
A no-cook, portable whole-wheat wrap loaded with tender sliced beef, crunchy cabbage slaw, and a tangy horseradish yogurt spread. Assembled in under 5 minutes using cheap UK store cupboard staples for sustained night shift fuel.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Keep wrapped tightly in the fridge for up to 24 hours.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Combine the greek yogurt and horseradish sauce…
- 01
Combine the greek yogurt and horseradish sauce…
In a small bowl or cup, combine the greek yogurt and horseradish sauce until smooth.
Look for: smooth
Tap card to mark done - 02
Lay the whole-wheat wrap flat on a…
Lay the whole-wheat wrap flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Spread the horseradish yogurt mixture evenly across…
Spread the horseradish yogurt mixture evenly across the center of the wrap.
Tap card to mark done - 04
Layer the pre-cooked sliced beef in an…
Layer the pre-cooked sliced beef in an even strip over the yogurt spread.
Tap card to mark done - 05
Top the beef with the crunchy cabbage…
Top the beef with the crunchy cabbage slaw mix.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Fold in the sides of the wrap
Fold in the sides of the wrap, then roll tightly from the bottom up to enclose the filling.
Tap card to mark done - 07
Slice diagonally in half if desired
Slice diagonally in half if desired, wrap tightly in foil or greaseproof paper, and pack into a container for your shift.
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download