There’s very little cooking involved in this recipe. To be honest, it largely involves chopping, yet includes lots of healthy ingredients in the salsa and guacamole, along with a protein source of your choosing!
Ingredients (this is for four portions):
Eight wholewheat wraps (note: a lot of shops, sadly, only stock the white versions, but try to get wholewheat ones if you can).
Two avocados (but don’t get them too hard; there should be some give when you squeeze them).
One small red onion
Two cloves of garlic
Half a lime
162.5g baby plum tomatoes (this will seem like an oddly specific amount until you notice they’re often sold in packs of 325g, and you’ll want to use half of one of those.)
One red chili
And, depending on your eating preferences, a protein source that can be either:
- 500g Quorn pieces
- 250g salmon fillets
- 300g mini chicken fillets
Method
Cook the protein source. This will either be:
- Pan fry the Quorn in oil for 10-12 minutes (and you can add spices like cumin and garam masala if you want it to taste of something).
- Wrap the salmon or chicken in foil and bake for 20 minutes at 200 degrees.
You may want to do this before the rest of the prep so that it’s cooled down before you assemble them. Otherwise just make sure you leave it to cool before putting the wraps in the fridge.
To make the guacamole, slice the avocados, remove the stones, scoop out the avocado flesh, put it into a bowl and mash it with a fork. Squeeze the lime juice over it. Then chop the garlic and onion and mix those in.
To make the salsa, chop the tomatoes, put them in a bowl then chop the chili and mix that in.
To assemble, lay out the wraps, doubling them up so you’re using two for each serving, then distribute the protein source equally over them. Then evenly distribute the guacamole and salsa over them. Wrap them by folding one end in then bringing the sides inwards. You may want to store them in the small plastic takeaway containers that often contain rice so they don’t fall apart if you’re taking them somewhere.
And that’s it! But if you do want some fun facts about this recipe, they include:
- Wholewheat wraps are surprisingly high in protein, meaning that by using two per serving you get almost 12g of protein even before you consider the main protein source.
- You probably know that limes contain Vitamin C, which prevents scurvy, but did you know that the experiment in which that was discovered is generally seen as the first ever clinical controlled trial?
- Avocados are a good source of glutathione, an antioxidant that plays a part in regulating the immune system and may help your muscles recover after a workout (though the evidence for this is currently inconclusive).
- I once tried to convince some colleagues that ‘guacamole’ is an acronym, standing for Green Unadulterated Avocado Chopped And Mashed with Onion and Lime Extract but I’m not sure they were entirely convinced.
Functional Fitness PTS 