The Ultimate Wrap Snack

As much as I’ve loved getting my bake on recently for Bake For Bipolar February I thought I’d better get back on the healthy wagon.  So I’ve rustled up a very lean and vitamin packed wrap.  I’ve gone with chicken this time but for all my vegetarian chums you can just miss the chicken out.

I LOVE duck breast, it’s a wee bit more expensive but makes a really original addition and if you take the skin off it’s lean as well.  Duck also contains more iron than it’s poultry pals chicken and turkey, coupled with the spinach and watercress I’ve used you’ll be feeling as good as Popeye!

Spinach is known to restore energy, increase vitality and improve the quality of the blood. Wonderful watercress is a real winner because gram for gram, watercress contains more vitamin C than oranges, four times more beta-carotene and vitamin A than apples, tomatoes and broccoli, more vitamin E than broccoli, more calcium than whole milk and more iron than spinach.


For colour and crunch I’ve gone for red onion, yellow, red and orange peppers.  I’m crazy about avocados so any excuse to pop them in a dish I’m all over it.  Bursting with Potassium and Lutein which is fab for eye health.


I crush my avocado with some fresh lime juice, not only to keep the colour but for a citrusy zing.  For days when you are in a rush and need something quick and tasty this recipe is ideal.  Wraps or Pitta bread work so well and if you keep a few packets in the freezer just warm through when you are feeling peckish.


Serves 2

1 chicken breast sliced into strips

2 tortilla wraps or pitta bread

1 yellow, orange and red pepper deseeded and sliced into strips

1 red onion sliced

1 ripe avocado

1 lime

1 tablespoon sweet chilli sauce

Good handful fresh coriander chopped

splash sunflower oil

Spinach, watercress and rocket.  You can buy mixed bags of this in most supermarkets


Start by heating a large frying pan and add the splash of oil.  Add the vegetables to the pan and quickly stir fry. Pop the chicken in and give it a good stir until it’s sealed on all sides


While you are waiting for the chicken to cook cut the avocado in half and scoop out the flesh.  Add the lime juice and crush with a fork.  Set this aside because you are going to spread it on the wrap


Now add the sweet chilli sauce and coriander to the frying pan.  Check to make sure the chicken is cooked all the way through.  No one likes pink chicken!


Gently warm the tortilla wrap or pitta bread.  A ping in the microwave will do.

Spread your awesome avocado crush onto the wrap and pop on the spinach, rocket and watercress.  Now add a helping of chicken and vegetables and bingo you are good to go!


Happy Cooking


© Catriona Macdougall, 2019

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Super Duper Vitamin Charged Juice Shots.

We get Vitamin D in part through exposure to sunlight and in the UK our much needed sunlight dose runs from April to the end of September.  Seasonal affective disorder [SAD] is also known as Winter depression and the symptoms can be most severe in the depth of winter December, January and February .  I definitely noticed my mood decrease in November, waking up and drawing back the curtains to darkness.  Freezing cold mornings and having to scrape the ice off the car windows before my daily trek to work and then driving home in the afternoon and its already dark.

If we are not getting our daily blast of sunlight because the weather is so dismal we need to get it from our food.  Oily fish, egg yolks, red meat and liver are all excellent sources of Vitamin D.  Foods that have been fortified with vitamin D also include orange juice, soy milk and some other dairy products.

Time to turbo boost with the first in my series of Fruit and Vegetable Juices.


Pomegranates are ‘hoaching’ (Scottish word for full of!) Vitamin C and fresh ginger contains Gingerol  which has anti inflammatory and antioxidant effects.  So happy healthy cooking all round!

1 pomegranate

Good slice of fresh ginger

zest and juice of 1 lemon

2 cups of chilled water or fizzy water if you prefer bubbles


Cut the pomegranate in half and pick out all the seeds.  I use a teaspoon or a fork.

Whizz the pomegranate seeds with the lemon juice, zest and ginger and the water in a blender and hey bingo!

Pour the juicy goodness through a sieve to remove the lumpy bits.

Serve over ice and enjoy!

You can have it to kick start your morning, take it to work or school.  It will also keep well in the fridge for a few days.

Happy juicing!  If you enjoyed this post please share and consider adding to Stumble Upon


© Catriona Macdougall and, 2017.

If you enjoyed this post please share and follow, thank you!, thank you!