• 4 Wholemeal wraps (homemade or shop bought)
  • 2 x 125 g Royal Ocean Pilchards in tomato sauce
  • Lettuce
  • 1/2 small pineapple, cubed
  • Handful of macadamia nuts, chopped
  • 1/2 medium cucumber, julienned
  • 1 large carrot, julienned
  • 1 cup purple cabbage, finely shredded (optional)
  • Mayonnaise
  • Salt and pepper to taste
Wraps are one of my go to quick and healthy fixes for a light meal or lunchbox idea.  All the ingredients in this wrap complimented each other well. I used Royal Ocean pilchards which has been approved by the Heart Foundation of Zimbabwe to be great for a healthy eating plan. They are  rich in Omega 3 fatty acids which promote the good health of your heart. Do try them out and let me know how it goes in your kitchen. Let’s get to it then.

Equipment

  • Flat dinner plate/ chopping board
  • Sharp knife
  • Table knife
  • Tablespoon

Instructions

NB: To julienne is to cut food into thin, short strips.

  1. Get your ingredients together. These include; 4 Wholemeal wraps (homemade or shop bought)
    2 x 125 g Royal Ocean Pilchards in tomato sauce
    Lettuce
    1/2 small pineapple, cubed
    Handful of macadamia nuts, chopped
    1/2 medium cucumber, julienned
    1 large carrot, julienned
    1 cup purple cabbage, finely shredded (optional)
    Mayonnaise
    Salt and pepper to taste
  2. Place your wrap on the dinner plate or board. Put half to 1 tbsp mayonnaise on the centre of the wrap and spread it evenly using a table knife.
  3. Put some 2-3 pilchards (without the sauce) near the centre of the the wrap in a line, horizontally.
  4. Add the lettuce leaves, pineapple, nuts, carrots, cucumber and cabbage (if using). Sprinkle a little salt and ground black pepper to taste.
  5. Begin folding your wrap. To do this, fold the left and right sides of the wrap over into the middle. Starting from the bottom end, fold the wrap tightly to the other end.
  6. Cut the wrap in half and your wrap is ready! Repeat process for the remaining wraps.

If preparing your own wraps from scratch. Follow this recipe;

Ingredients

  • 3 cups plain/ brown flour
  • 1 tsp  baking powder
  • 1 tsp salt
  • ½ cup vegetable oil
  • 1 cup warm water

Instructions

  1. Sift flour, salt and baking into a bowl. Give a quick whisk until evenly combined.
  2. Make a well in the middle. Add oil and water. Mix until dough comes together.
  3. Lightly flour working area and knead dough until smooth.
  4. Divide dough into equal portions. Flatten each portion then cover with cling wrap or a damp towel and let it rest for 15min.
  5. After resting time, heat pan.
  6. Lightly flour working area again and roll each portion into a rough circle using a rolling pin.
  7. Cook each wrap until brown spots begin to appear underneath (about 1 min).
  8. Flip the wrap and allow the other side to cook for about 30 seconds. (Do not overcook the wrap. It should remain soft and pliable but not doughy. If you overcook it, it will break when you’re trying to fold.)
  9. Stack your wraps in a wide dinner plate and wrap it up with cling film until ready to use.

Zimbokitchen Pilchards Wraps

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