(Photo: Flickr.com/SweetOnVeg)

Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of preventable chronic conditions like cancer, cardiovascular disease, diabetes and obesity.

Enter Meatless Monday. This week's recipe is Hummus Veggie Wraps. "Why buy a stale old veggie wrap from the coffee shop when you can make your own, with way more flavor?" asks Chef Asata, who provided this recipe. She added, "This is fantastic food on-the-go, and a good source of protein, high in Vitamin C and loaded with Vitamin A."

Hummus & Veggie Wraps

1/2 cup mushroom

1 tsp fresh thyme

2 tbsp red wine vinegar

salt and pepper to taste

1 multi-grain tortilla

2 tbsp hummus

1/4 cup marinated artichoke hearts

1 cup of spinach

2 tbsp roasted red peppers

Spray a pan with cooking spray and place it over medium–high heat. Sauté the mushrooms with the thyme until they begin to caramelize together. Season mushrooms with salt and pepper and remove from heat to cool.

Spread hummus on the lower–half of the tortilla.  Top with spinach, and then add the artichoke hearts, mushrooms and roasted red peppers.

Roll the wrap by tucking in the sides, then begin rolling tightly from the bottom (the side nearest you) toward the top.  Serve immediately, or wrap and eat later.

Nutrition info: 261 calories, 62 calories from fat, 7 g total fat, 1 g saturated fat, 0 grams trans fat, 0 mg cholesterol, 522 mg sodium, 39 g total carbs, 7 g dietary fiber, 2 g sugar and 10 g protein.

About chef Asata

Chef Asata completed her degree in culinary arts from the International School of Culinary Arts at the Art Institute of Atlanta in 2000 and has been a professional chef for nearly a decade, in some of Atlanta’s top-rated restaurants and in private homes. She has been chef at Dish Restaurant, the Food Studio and Nikolai’s Roof (both recipients of the AAA Four Diamond Award) and the vegan restaurant Lush. Asata teaches cooking classes for teens and adults at the Cooks Warehouse in Atlanta.