Make a healthy change to your lunch box this week with these rainbow wraps. Packed full of crunchy, colourful vegetables this is one way to ensure you're eating the rainbow.
Lunch doesn't get much more colourful than this. We're always being told to eat the rainbow - meaning to eat as many differently coloured vegetables as possible.
This easy wrap recipe is my favourite way of doing this at the moment. It contains beetroot, cabbage, cucumber, carrot and peppers.
I've also used hummus so this is a vegan wrap recipe. Cream cheese is also good and there are some great dairy free cheese alternatives on the market if you want to keep this vegan.
How to make a healthy lunch box
This is a question that I get asked a lot and it's something that I've spent a lot of time thinking about and working on. A healthy lunch box should contain lots of vegetables and some fruit (ideally more vegetables than fruit).
A recipe like these rainbow wraps is a great way to get more veggies in your child's lunchbox.
However, when you have a picky eater who doesn't eat fruit or veg making a healthy lunch box can seem difficult or even impossible. Trust me, I know!
My eldest child would definitely not eat these rainbow wraps. Luckily his siblings are much keener on vegetables and my youngest in particular loves these.
What if your child won't eat their veg?
If this is the case for you too then you will find plenty of hidden vegetable recipes here.
It is a good idea to keep on serving up unhidden vegetables though. The lunch box is a good place to do this - it might just encourage your child to try something new without the pressure of your presence.
It's also important to let your child see you eating and enjoying vegetables.
Check out these 20 healthy vegetarian lunch box ideas.
The kids can make their own rainbow wrap
Getting your kids involved in making their lunch, whether for a lunch box or lunch at home is a good way to encourage them to eat these.
I've been working with a local charity in my area on some healthy snacks workshops and last week we made these rainbow wraps. I was a tiny bit nervous if I'm honest that the kids wouldn't like them but phew - they did!
More than that though, they loved making their own, even if the folding process resulted in some interesting shapes!
How to fold a wrap
There are several keys to a successful tortilla wrap. The first is to not overfill it. Add less filling than you think you'll need - you can always add more if there's not enough.
Once you've added your fillings start to roll the sandwich wrap tightly from one side to the other. When you get close to the middle hold it in place with one hand and fold the bottom third up towards the middle.
Repeat with the top third. Now continue rolling tightly, pushing any filling that has fallen out back into the centre.
Use a little hummus or cream cheese to help stick the wrap down. Now use a sharp knife to cut it in half to put in a lunch box. You can also wrap tightly in greaseproof paper or foil if you wish.
More vegetarian wrap recipes
Pin rainbow wraps for later
Did you know that I have a vegan food blog too?
How to make rainbow wraps
A selection of the following vegetables
- cabbage shredded
- carrots peeled and cut into matchsticks
- cooked beetroot cut into thin strips
- red and/or yellow peppers cut into thin strips
- cucumber cut into thin slices
To make the wraps
- 1 tortilla wrap
- hummus or cream cheese
- Spread the wrap with hummus or cream cheese.
- Add a selection of prepared vegetables starting from one side and adding veggies until you get just past the middle of the wrap.
- *Roll up tightly to the centre, fold the bottom and top up, hold in place with your fingers and then roll to the end, using your fingers to push back any vegetables that fall out.
- Use a little cream cheese or hummus to stick the wrap closed. Cut in half with a sharp knife.
If you like this you might like these other healthy picnic ideas for kids.