Photo credit: Matt Russell www.foodrevolutionday.com
Getting the kids to cook with simple, whole ingredients is easier than you think. For example, this Rainbow Salad Wrap is colorful, seriously tasty and fun for kids to make. Feel free to substitute other firm fruit and vegetables that are in season where you live. Or if you’d like, forgo the wrap and eat it as a salad instead! (Serves 6)
What You’ll Need
- Box grater / cheese grater
- Chopping board
- Weighing scales
- Large bowl
- Optional: Rubber gloves
- Optional: Knife
- Empty jam jar with lid
- Measuring spoons
- 2 small raw beetroots, different colors if possible (roughly 150g or 6oz)
- 2 carrots
- 150g or 6oz white cabbage
- 1 firm pear
- ½ a bunch of fresh mint
- ½ a bunch of fresh flat-leaf parsley
- 6 small wholemeal tortilla wraps
- 50g or 2oz feta cheese
For the dressing
- 5 tablespoons natural yogurt
- ½ teaspoon English or hot mustard
- 3 teaspoons cider vinegar
- 2 tablespoons extra virgin olive oil
- Wash the beetroots and carrots under cold running water, scrubbing with a scrubber to get rid of any dirt (there’s no need to peel them).
- Pick off and discard the wispy ends from the beetroots.
- Hold a box/cheese grater steady on a chopping board, then gripping the root end, coarsely grate the carrots, stopping before your fingers or knuckles get too close to the grater. Place the grated carrots into a large bowl.
- Coarsely grate or finely slice the cabbage, then discard the core and add to the bowl.
- Remove the stalk from the pear, coarsely grate (core and all), then place it into the bowl.
- Finally, hold the root end of the beetroots and coarsely grate (you may want to wear rubber gloves for this), then add to the bowl.
- Pick the mint and parsley leaves, then discard the stalks. Tear or finely chop the leaves on a board and add to the bowl.
- Add all the dressing ingredients to a jam jar.
- Put the lid securely on the jar and shake well.
- Have a taste and see whether you think it needs a bit more yogurt, vinegar or oil – you want it to be slightly too acidic, so that it’s still nice and zingy once you’ve dressed your rainbow salad.
- Drizzle most of the dressing over the salad – just remember you can always add more but you can’t take it away, so be cautious.
- Divide the salad between the tortilla wraps, then crumble a little feta over each.
- Roll up the wraps, tucking them in at the sides as you go, then serve.
Download the recipe at foodrevolutionday.com.
Image and recipe reposted with permission from www.foodrevolutioinday.com.
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.