Rainbow Wrap Recipe
This super simple idea doubles as a fun kids activity and a way for them to make their own meal. That’s says win-win in my books!
We’ve done this with thousands of kids in Rainbow Plate workshops over the years, and it’s always a hit. What makes it so successful? It’s really Rainbow Food Explorers and the Division of Responsibility in action together! Adults have the job of setting a relaxed and positive tone, choosing what’s on offer and providing some balanced food options. Kids have the job of choosing what and how much they want from what’s provided, and making their own meal or snack.
Bonus side effect warning: kids usually end up trying and eating some new foods when things are presented in this relaxed and fun way and when they get to take charge - but don’t take my word for it.. give it a try yourself and see it happen!
As usual, this is a totally open-ended recipe and is more of a series of suggestions and options for you to follow. Do what works for you, and use what you have on hand. This is a great way to use up leftovers and avoid wasting food! Most things are delicious when they’re rolled up into a wrap!
Rainbow Wrap Recipe
Step One: Pick a wrapper and lay it out on a large plate or work surface.
Suggestions:
flour tortilla (choose whole grain, and try the colourful ones made with spinach or tomato!)
corn tortilla
soft, thin flatbread (eg. lavash or very thin pita bread)
rice paper wrap (soften in a bowl of warm water for 1 min and lay out on a plate)
large leafy greens: lettuce, swiss chard, collard greens (remove the stem and rib first)
Step Two: Spread some filling in the middle of the wrapper (leave room at the edges.)
Suggestions:
hummus
other types of bean or vegetable dip or spread (eg. lentil or edamame dip)
cream cheese (mix with chopped herbs for a savoury wrap or a bit of jam for a sweet one)
softened goat cheese
greek yogurt
tzatziki
peanut butter or other nut or seed butter (sunflower seed, almond, pumpkin seed)
mashed avocado or guacamole
pesto (also great to mix into cheese or hummus)
hoisin sauce
mayonnaise or thick salad dressing
Step Three: Add your rainbow in the centre of the wrap.
Things work best if you shred, grate or slice veggies and fruits into long thin strips, but don’t worry too much. Try to include a variety of colours and textures to make it interesting!
Some ideas:
cabbage (try red, green, napa or savoy)
baby spinach or other salad greens (mesclun mix, baby romaine, arugula)
grated carrots, beets, turnip or sweet potato
thinly sliced peppers in a rainbow of colours
cucumber or zucchini strips
jicama , turnip or kohlrabi, cut into thin strips
sprouts (alfalfa, radish, broccoli, sunflower, pea)
corn kernels
snap peas
a medley of roasted or stir-fried veggies (peppers, onions, eggplant, mushrooms)
apple, pear or banana slices
raisins or dried cranberries
thinly sliced meat (turkey, ham or roast beef)
tuna or salmon
cheese slices or grated cheese
tofu
Step Four: Roll up and enjoy! If you slice it in half or into pinwheel slices you will really be able to see the rainbow!
Show us your Rainbow Wraps! Snap a picture and share it with us at hello@rainbowplate.com or post yours to social media and tag us! @rainbowplate and #myrainbowplate