Beetroot, Pear and Walnut Wrap
These ruby red beets can definitely help you maintain a healthy lifestyle. Research has shown that beets can help reduce blood pressure because of a gas that beets produce called nitric oxide which helps to lower blood pressure. Hurray! But there’s more….. Beets are superior in antioxidants…I mean, just look at the colour! Betacyanin, the lovely pigment that gives beetroot its colour, is THE antioxidant. And remember, antioxidants can help reduce the bad cholesterol (LDL), which in turn protect are amazing artery walls! Pregnant or wanting to be? Well, this beet is one of the best sources of folic acid. And folic acid is essential to the development of the baby’s spinal cord especially during the first three months of pregnancy. But not only are beets good for the developing baby, but they’re good for the mom-to-be as they contain iron which believe it or not is a fantastic fatigue fighter! And for those of us worried about osteoporosis….well….beetroot contains the mineral silica which totally helps the body to utilise the calcium we consume. Beetroot is low in calories and pretty much fat free. Even though it has a Glycaemic Index of 64, it has an incredibly low Glycaemic Load of 2,9 which in layman’s terms means that it’s converted into sugars very slowly and in turn helps to keep our blood sugar levels at an even keel.
- 4-5 cooked beetroots, roughly chopped
- 2 cloves garlic, crushed
- small handful of coriander
- small handful of parsley
- 50 g walnuts
- 1 tsp coconut oil
- 2 tsp apple cider vinegar
- himalayan pink salt, to taste
- Also, you will need 8 whole wheat tortillas
- 200 g wild rice
- 1 tsp caraway seeds
- finely grated zest and juice of 1 lime
- 75 g sultanas
- 100 g toasted, flaked almonds
- 4 large romain lettuce leaves
- 2 avocados
- 3 small pears, grated
- pink salt, to taste
- For the Beetroot and Walnut paste: Literally throw everything into your blender or food processor to create your amazing paste. Transfer to a bowl for later.
- For the Wild Rice Filling: Bring app. 500 ml of water to a boil and add in the wild rice, caraway seeds and salt. Simmer for about 15-20 minutes until tender and all of the liquid is absorbed. Allow to cool. Once cooled, add the lime zest and juice, sultanas and almonds – stir in well to combine!
- To Assemble: Scoop 2 Tablespoons of the beetroot and walnut filling in the middle of each tortilla and cover with one of the torn romaine lettuce leaves. On top of the lettuce leaf, place a couple of heaped spoonfuls of the wild rice filling. Finish off with a couple slices of avocado and grated pear.
- Fold the top and bottom edges over the filling and roll the entire tortilla from left to right to wrap it all up. Yum, Yum, Yum – you are Done, Done, Done!