On the Go Eating: Avocado, Red Onion & Sprouts Wrap

 

I’m not sure about you, but I find I skip lunch more than any other meal. It’s a busy time of day, and it’s easy to forget about eating when you’ve got a bunch of stuff on the go. Even if you’re hungry it may just be a matter of not having anything ready or sometimes it’s as simple as forgetting to pack something for yourself when you pack up to take the kids somewhere- I’m usually so focused on packing them up that I completely forget that I should pack a lunch for me as well. Haha true story more often than I care to admit.

So cue some meal planning and trying to get organized a little in advance. And if you tend to eat on the go, it helps to have something you can grab out of the fridge in the morning, instead of throwing something together in a rush. Wraps are a favourite of mine when it comes to lunch, especially if I’m out and about around midday. This recipe is loaded with flavour and is a healthy on- the- go lunch option. Pair with some other grab- and- go items like cut up veggies or salad and you’ve got a filling meal that’s convenient and didn’t have you picking up a heavy meal at the drive through. Added note: the sprouts in this recipe are an easy item to grow yourself and I’ll be sharing more about them and the kefir cheese I used in later posts.

Ingredients

Wrap (I opted for an organic spelt one for myself in this recipe, but pick your fave)

1 avocado, pitted and sliced

1/4 red onion, thinly sliced

1/4 cup fresh sprouts*

2 tbsp kefir cheese with garlic & dill* (or use a cream cheese with dill and garlic)

I’ll be sharing more about these in later posts, see more info about them following the recipe

  1. Start by slicing everything up and spreading the cheese in the wrap- tip: to make wrapping easier, place it and all other contents to one side of the middle.

2. Add in the avocado and red onion…

3. … followed by the sprouts. Season with salt and pepper to taste. 

4. Fold in the sides on the wrap, then roll it up starting with the end with the contents closest to you. As you roll, continue to fold in the sides to keep the wrap tight and prevent the contents from falling out. Slice in half to serve.

5. Enjoy immediately or pack in your lunch. Use a toothpick to help hold it’s shape if desired.

For easy make- ahead lunches, pack half of a wrap with other ready- to- go options such as cut up veggies or salad (see the quinoa version of this pasta salad in this post). Bento boxes or other divided containers are perfect for this. We got ours on Amazon and you can find similar ones herehere, and here. They’re great for prepping meals ahead of time and stack neatly in the fridge.

 

If you want to learn more about kefir and it’s benefits (ie why it’s great to use instead of traditional milk products, such as cream cheese), check out this book by Donna Schwenk as a great reference. You can also purchase everything you need to make your own kefir at home, including the kefir grains online. All you need are some grains, milk (I prefer to use organic), a mason jar with lid, and a metal mesh food strainer. 

For the sprouts in this recipe, I used the organic Sprouting Seeds Blend from West Coast Seeds. These are a fun and simple way to get your kids involved in growing their own food right in their own kitchen (also great if you don’t have a large space for an edible garden but still want to grow your own food- more on that coming soon!) and only take a few days until ready to eat. You can buy a kit like this three tier sprouting kit to grow multiple varieties at once or use a mason jar with a screen for a smaller- scale set up (I’ll be showing you what this looks like in an upcoming post). The best part: all you need is water to grow them! 

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Yummy Mummy Recipe: Thai Coconut Curry Soup & Salad Rolls

I have officially shifted my cooking to the fresh, lighter options of Spring & Summer. I’ve also been trying to find healthy options that accommodate our new dietary restrictions. I have discovered some amazing international cuisine in the past few months and have been wanting to try some curry recipes & find other ideas that would go well with them. This week’s Yummy Mummy Recipe is not only healthy, it is full of flavour and will leave you feeling satisfied. It’s great because you can do a lot of the prep work in advance (roast the squash & cook the rice) and have the soup simmering while you construct the wraps.  I hope this inspires you to try something new with food!
Yummy Mummy Recipe: Thai Coconut Curry Soup & Salad Rolls
Soup Ingredients:
1 tbsp oil
2 onions, diced
4 cloves garlic, crushed
1 inch piece of fresh ginger, crushed

4 cups chicken broth
1cup coconut milk
1 can (28 fl oz) diced tomatoes
2 tbsp fresh cilantro, chopped
2 tsp curry powder (more or less to taste)
1 tsp cumin
1/2 butternut squash, roasted
Salad Wrap Ingredients:
Makes 8 wraps
rice paper wraps 
1 cup rice, uncooked
1 carrot
1/2 cucumber
bean sprouts
handful spinach
1 cup shrimp, cooked (optional)
2 strips imitation crab (optional)
Directions:
1. Preheat oven to 350 degrees; scoop out seeds of squash & roast 1/2 the squash covered with foil for 45 minutes (this is great to do ahead, so you can just add the peeled/ diced squash to the soup)
2. While the squash is roasting, cook your rice (add 2 cups of water to the 1 cup rice; bring to a boil, then cover & simmer for 15 minutes); when cooked set aside & allow to cool
3. In a large pot, heat oil & add onions, garlic, & ginger. After 5 minutes add broth & coconut milk
4. Stirring well, add canned tomatoes (with liquid), cilantro, curry powder, & cumin
5. Bring soup to a boil, then reduce heat & simmer; when the squash is finished, peel, dice & add to soup (if you wish, you can puree this soup, time allowing)
6. Using a mandolin or a sharp knife, cut the carrot & cucumber thinly slice the carrot & cucumber into pieces approx. 1/8″ think by 5″ long (think of how veggies are sliced in sushi)
7. Soak your rice paper wraps according to directions on package; line each wrap with 2 spinach leaves & approx. 1/4- 1/2 cup rice close to one side
8. Add bean sprouts, carrots, & cucumber on top of rice; top with shrimp and/ or imitation crab if using
9. Roll the wraps by tucking the top/ ingredients & folding in the sides as you go; the wraps should hold themselves together
10. Serve together; the wraps have a very subtle flavour & are delicious dipped in the soup; you can serve the soup with some fresh chopped cilantro for garnish 
I hope you enjoy this as much as we did!!!

April posts sponsored by Gary Gallant Travel