Rainbow salad wrap

Serves 6

  • 2 small raw beetroots, different colours if possible (roughly 150g)

  • 2 carrots

  • 150 g white cabbage

  • 1 pear, firm

  • ½ a bunch of fresh mint

  • ½ a bunch of fresh flat-leaf parsley

  • 6 small wholemeal tortilla wraps

  • 50 g feta cheese

  • For the dressing:

  • 5 tablespoons natural yogurt

  • ½ teaspoon english mustard

  • 3 teaspoons cider vinegar

  • 2 tablespoons extra virgin olive oil

This is colourful, seriously tasty and fun to make. Feel free to use other firm fruit and vegetables that are in season where you live, or leave out the wraps and eat it as a salad, if you prefer.



1. 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).



2. Pick off and discard the wispy ends from the beetroots.



3. Hold a box 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.



4. Coarsely grate or finely slice the cabbage, then discard the core and add to the bowl.



5. Remove the stalk from the pear, coarsely grate (core and all), then place it into the bowl.



6. 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.



7. Pick the mint and parsley leaves, then discard the stalks. Tear or finely chop the leaves on a board and add to the bowl.



8. Add all the dressing ingredients to a jam jar.



9. Put the lid securely on the jar and shake well.



10. Have a taste and see whether you think it needs a bit more yoghurt, 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.



11. 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.



12. Divide the salad between the tortilla wraps, then crumble a little feta over each.



13. Roll up the wraps, tucking them in at the sides as you go, then serve.



Jamie's top tip: Remember that box graters are very sharp so use them carefully. Hold hard fruit and vegetables with a firm grip and use nice big chunks so that your hands are safely out of the way. When your knuckles get too close to the grater, stop grating and discard the leftovers.

Nutritional Information

Rainbow salad wrap

A kid-friendly favourite

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This is colourful, seriously tasty and fun to make. Feel free to use other firm fruit and vegetables that are in season where you live.
Serves 6
30m
Super easy
Method

This is colourful, seriously tasty and fun to make. Feel free to use other firm fruit and vegetables that are in season where you live, or leave out the wraps and eat it as a salad, if you prefer.

1. 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).

2. Pick off and discard the wispy ends from the beetroots.

3. Hold a box 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.

4. Coarsely grate or finely slice the cabbage, then discard the core and add to the bowl.

5. Remove the stalk from the pear, coarsely grate (core and all), then place it into the bowl.

6. 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.

7. Pick the mint and parsley leaves, then discard the stalks. Tear or finely chop the leaves on a board and add to the bowl.

8. Add all the dressing ingredients to a jam jar.

9. Put the lid securely on the jar and shake well.

10. Have a taste and see whether you think it needs a bit more yoghurt, 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.

11. 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.

12. Divide the salad between the tortilla wraps, then crumble a little feta over each.

13. Roll up the wraps, tucking them in at the sides as you go, then serve.

Jamie's top tip: Remember that box graters are very sharp so use them carefully. Hold hard fruit and vegetables with a firm grip and use nice big chunks so that your hands are safely out of the way. When your knuckles get too close to the grater, stop grating and discard the leftovers.

Making sure children get the right nutrition is very important to us, so for more guidance on cooking for kids, please click here.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 191
  • Carbs 23.3g
  • Sugar 10.3g
  • Fat 7.6g
  • Saturates 2.4g
  • Protein 6g
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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