Superfood tuna salad wraps
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Prep Time
10 Minutes
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Cook Time
0 Minutes
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Yield
4
Ingredients
- 2 flat wraps (we used chai wraps)
- 4 tablespoons hummus
- 1 x 185g Safcol Responsibly Fished Tuna in oil Italian Style
- 4 cos lettuce leaves
- 1 medium tomato, sliced
- 1 medium carrot peeled and cut in batons.
- ½ firm ripe avocado, sliced
- sea salt and freshly ground black pepper
Instructions
- Place the wraps on a board, spread the centre with hummus keeping the last 4cms, top and bottom clear.
- Lay down 2 lettuce leaves on the hummus and then the tuna and all the other veggies.
- Season with salt and pepper.
- Fold the top and bottom up over the filling, roll tightly, wrap in waxed paper and cut in half.
- Place in a lunch box with pieces of fruit and chill until ready to eat.
| Servings: | 2 |
| Ready in: | 10 Minutes |
| Course: | Lunch, Lunchbox |
| Recipe Type: | Sandwiches & Wraps |
| Ingredient: | Tuna |
Superfood tuna salad wraps
These superfood tuna salad wraps are a powerhouse of ‘good for you’ protein and healthy oils from the tuna, and low GI hummus and vegetables, it makes you feel good, just having them in your lunch box.
Keep your brain sharp and arteries and heart functioning optimally thanks to the omega 3 oils.
Ashleigh Feltham (MNutrDiet)
Who doesn’t like a delicious wrap? When selecting your wrap variety remember that whole grain is king. Whole grains add additional fibre and vitamins and minerals like iron to assist the transportation of oxygen throughout your body. Zinc is another micronutrient that assists in sustaining a strong immune system, coupled with B vitamins which assist your body to make energy from the food you eat, and magnesium needed for normal nerve and muscle function. Other important micronutrients are phosphorus and manganese for strong bones. Last but not least is copper which is needed for making red blood cells and maintaining your nerve cells.
The Safcol Tuna in Oil – Italian Style will keep your brain sharp and arteries and heart functioning optimally thanks to the omega 3 oils. Tuna will also give your body a good amount of protein needed to help repair and build all the cells in your body and to help you feel fuller for longer.
Did you know that avocado is considered a fruit? The type of fat in an avocado is a healthy monounsaturated fat which, like omega 3 oils, will assist in keeping your cholesterol at healthy levels by elevating the ‘good’ HDL cholesterol and decreasing ‘bad’ LDL cholesterol and triglycerides. Avocado also adds fibre for satiety and has more potassium than a banana to support healthy blood pressure. Two other important vitamins provided in avocado are folate needed for your body repair and to make DNA and vitamin K which helps your blood to clot normally and plays a role in keeping your bones strong. Lettuce and carrot will add additional fibre and vitamin A which is an immune optimizing vitamin as well as playing a role in keeping your vision sharp.
The antioxidant lycopene found in the tomato will help keep your heart healthy and may protect you from some cancers. Finally, the delicious hummus will add flavour but also manganese, copper and folate. This wrap recipe is an all-around healthy winner.
- 2 flat wraps (we used chai wraps)
- 4 tablespoons hummus
- 1 x 185g Safcol Responsibly Fished Tuna in oil Italian Style
- 4 cos lettuce leaves
- 1 medium tomato, sliced
- 1 medium carrot peeled and cut in batons.
- ½ firm ripe avocado, sliced
- sea salt and freshly ground black pepper
