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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Tastetastic Tomato and Basil Soup

Tomatoes are BURSTING with vitamin A and C.  When you cook them the process brings out more lycopene which is an antioxidant and according to a recent study conducted in Japan this can help reduce symptoms of depression.

Here we go:


2 Onions

2 sticks celery

2 cloves of garlic

1 knob of butter and a smidge of olive oil.  The oil stops the butter from burning.

14 large tomatoes, as ripe as you can find

1 pinch sugar

1 pinch sea salt and ground black pepper

A good handful fresh basil leaves

2 organic vegetable stock cubes


Roughly chop the onions and celery.  Crush the garlic.

Heat the butter and oil in a medium saucepan and add the onion, celery and garlic.

Cook on a gentle heat until the onion and celery are golden and soft (also known as sweating).  You can pop a lid on the saucepan to speed this up.

Add the whole washed tomatoes along with a pinch of sugar, salt and pepper.

Give everything a good stir and pop the lid back on until the skins on the tomatoes begin to split.

Add the stock cubes to 2 litres of boiling water and give it a good stir until the cubes have dissolved .

Pour the stock over the vegetables and turn down the heat.  You want a gentle simmer until all the veg is cooked but still has it’s colour.

I like to use a stick blender but a liquidiser or food processor is just as good.

Just before you are ready to blitz the soup pop the fresh basil leaves in.  Adding them at the last minute keeps the great flavour and colour.

Have a taste and season with more salt, pepper and sugar until you are happy with the flavour.  You want a soup with a bit of body so don’t worry if it looks thick.  You can always add a wee bit more hot stock to thin it down.

I like to add a splash of sherry to the tomatoes when I’m sweating them off with the other veg.  The sweetness of the sherry brings out the flavour in the tomatoes.  This is entirely optional of course!

Serve in your favourite mug or bowl and enjoy.  


© Catriona Macdougall, 2019

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