Food Revolution Day: 'Free from' Rainbow Salad Wrap recipe (Interactive video)

hummus

🥗Healthier: avocado spread

💰Cheaper: cream cheese

Avocado spread is creamy and nutritious, while cream cheese is often less expensive.

mixed greens

🥗Healthier: spinach

💰Cheaper: romaine lettuce

Spinach is nutrient-dense, while romaine is often cheaper.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil is healthier, but vegetable oil is usually less expensive.

Put on aprons.

For the rainbow filling, gather half a lettuce, 1 carrot, 1 beetroot, 1/3 of a cucumber, and 6 beefy multigrain wraps.

Choose a sauce: avocado or sesame-free hummus.

For the sauce, use 1 large and very ripe Hass avocado, half a red onion, 2 tablespoons of olive oil, a handful of basil leaves (including the stalks), and half lemon juice.

Place all sauce ingredients into a blender and blend until smooth.

Shred the lettuce and slice the cucumber (adults can do this, kids should be careful with sharp tools).

Grate the carrot (kids can do this with supervision).

Microwave the wraps for 20 seconds to soften them so they can roll without cracking.

Spread the sauce over the wrap right to the edges to help it stick together.

Place two sticks of cucumber in the center of the wrap.

Roll the wrap tightly, using a grown-up's help if needed.

Wrap the finished wrap in baking parchment and twist the edges to secure it.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens