Rainbow Brain-Fuel Wraps

A colourful, crunchy lunchbox wrap that makes eating the rainbow delicious

If you're looking for a lunch that's nutritious without being complicated, these Rainbow Brain-Fuel Wraps check a lot of boxes.

They're packed with colourful vegetables, plant-based fiber, healthy fats and protein, all wrapped up in an easy-to-eat whole-grain tortilla. Hummus and avocado provide satisfying fats and fibre, pumpkin seeds add protein and minerals, and the colourful vegetables bring a variety of plant nutrients to the lunchbox.

And perhaps best of all? Kids can customize them.

Makes

4 wraps

Ingredients

• 4 whole-grain tortillas

• ¾ cup hummus

• 1 avocado, sliced

• 1 cup baby spinach

• 1 red bell pepper, thinly sliced

• 1 large carrot, grated

• ½ cucumber, thinly sliced

• ½ cup shredded purple cabbage

• ½ cup pumpkin seeds

• 1 cup cooked chicken or turkey, sliced or shredded, optional

• Fresh lemon juice

• Salt and pepper, to taste

Directions

1. Lay the tortillas flat and spread each with hummus.

2. Layer spinach, avocado, bell pepper, carrot, cucumber and purple cabbage over the hummus.

3. Add the chicken or turkey, if using.

4. Sprinkle with pumpkin seeds and a squeeze of fresh lemon juice.

5. Season lightly with salt and pepper.

6. Fold in the sides and roll tightly.

7. Cut in half and wrap individually for lunchboxes.

Make It Vegetarian

Simply leave out the chicken or turkey and add extra hummus, chickpeas, tofu, tempeh or edamame for additional plant-based protein.

Make It Picky-Eater Friendly

Don't feel obligated to put every ingredient inside the wrap. Serve the components separately and let kids build their own lunch.

Try:

• tortilla + hummus

• cucumber

• carrots

• corn

• avocado

• chicken

• fruit on the side

Sometimes giving kids a little control is the difference between a lunch that comes home untouched and one that actually gets eaten.

Brain Fuel Tip

One of the easiest ways to support a nourishing eating pattern is to eat a variety of colourful plants. Spinach, peppers, carrots, cucumber and purple cabbage each bring their own mix of nutrients and plant compounds.

Add protein, whole grains and healthy fats, and you've got a simple lunchbox formula that can keep you going through the afternoon.

Prep Ahead

Wash and chop your vegetables at the beginning of the week and store them separately. Then assembling a wrap takes just a few minutes.

Lunchbox Tip: For younger children, cut the wraps into small pinwheels. For school environments where nuts aren't permitted, choose sunflower seed butter or simply omit the seeds according to school policies.