Sunshine and spring blossoms! It’s the perfect time to indulge in a picnic that nourishes your body and soul. And what better way to celebrate the great outdoors than with a recipe that supports one of our most precious senses—our vision? We couldn’t resist this delightful recipe with ingredients promoting eye health, ensuring you can savour every moment of the beautiful view.
Spinach and Salmon Salad Wraps
Ingredients:
- 4 whole wheat tortillas
- 2 cups fresh spinach leaves (rich in lutein and zeaxanthin, antioxidants that support eye health)
- 1 cup cooked quinoa (a good source of zinc and niacin)
- 1 avocado, sliced (packed with lutein)
- 1 cup cooked salmon, flaked (high in omega-3 fatty acids, crucial for eye health)
- 1/2 red bell pepper, thinly sliced (loaded with vitamin C)
- 1/4 cup red onions, thinly sliced
- 2 tablespoons sunflower seeds (rich in vitamin E)
- Juice of 1 lemon
- Salt and pepper to taste
Directions:
- Prepare the Ingredients: If the quinoa and salmon are not already cooked, cook them and let them cool to room temperature.
- Lay Out the Tortillas: Spread the tortillas on a flat surface.
- Layer the Greens: Place a generous handful of fresh spinach leaves in the center of each tortilla.
- Add the Quinoa and Salmon: Spoon about 1/4 cup of cooked quinoa and a quarter of the flaked salmon onto each tortilla, spreading them evenly.
- Avocado and Red Bell Pepper: Add slices of avocado and red bell pepper to each wrap. These colourful veggies add a delightful crunch and are packed with eye-friendly nutrients.
- Top with Red Onions and Sunflower Seeds: Sprinkle thin slices of red onion and a pinch of sunflower seeds over the mix for added flavour and a boost of vitamin E.
- Season and Drizzle: Squeeze fresh lemon juice over the fillings and add salt and pepper to taste.
- Wrap It Up: Fold the sides of the tortilla over the filling, then roll from the bottom up, tucking in the sides as you go to create a neat, compact wrap.
Serving Suggestions:
Pack the wraps in a cooler with a thermos of chilled green tea, another excellent source of antioxidants. Pair your meal with fresh fruit like oranges or blueberries, rich in vitamins C and E, to further support your eye health.
Find a picturesque spot, spread out your blanket, relax and enjoy a feast for your taste buds and eyes.
Bon appetit!
