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Tuna Wraps with Sunflower Salad - Healthy Food For Kids
This ready-made recipe only takes five minutes to prepare, and it's always a favourite at kids' meals. Just don't tell them how nutritious it is! Part of our Healthy Food for Kids series.
Tuna Wraps with Sunflower Salad
Preparation Time: 5 minutes
We know it's hard to consistently think of light, filling recipes to serve up on every summer afternoon, especially when the last place you want to be is the kitchen. But this recipe is packed with vitamins and energy, to let your kids run around until the sun goes down - and it only takes five minutes.
For the Wraps
Ingredients
- 6 fajita or tortilla wraps
- 150g (6oz) low fat soft cheese
- Shredded lettuce
- 1 small carrot, grated
- 2 tbsp toasted sunflower seeds
- 2 tsp poppy seeds or black mustard seeds
- 185g can tuna in brine or water, drained
- Freshly ground black pepper
Method
- Warm the wraps in a microwave or oven for a mniute or so, and lay them on a plate.
- Spread a generous amount of soft cheese in the centre of the first wrap, in a thick, straight line.
- Lay a small handful of shredded lettuce over the cheese, covering it from top to bottom.
- Repeat with the grated carrot.
- Spoon the tuna onto the wrap, in two thinner lines either side of the main line.
- Sprinkle the sunflower seeds generously over the whole mixture.
- Season with black pepper.
Salad
Ingredients
- 1 medium lettuce
- A handful of baby spinach
- 2 red peppers
- 1/2 cup raw (not roasted) sunflower seeds
- (2 1/4 oz)2 tablespoons finely chopped shallot
- 2 1/2 tablespoons cider vinegar
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon sugar
- 3 tablespoons extra-virgin olive oil
- 6 oz sunflower sprouts or baby mesclun (6 cups)
Method
- Prepare the lettuce by washing it and chopping it into medium-sized strips.
- Cut the peppers into small strips and fry lightly, then place on the side.
- Whisk together shallot, vinegar, salt, pepper, and sugar in a small bowl, then add oil in a stream, whisking.
- Place the baby spinach with 3 tablespoons of the vinaigrette in a bowl, and mix gently.
- Toast sunflower seeds in a pie plate or a small baking pan in lower third of oven, shaking occasionally, until seeds are golden, about 10 minutes.
- Toss sunflower sprouts and half of sunflower seeds with remaining vinaigrette in another bowl.
- Add the lettuce, baby spinach and peppers into a salad bowl and mix together.
- Add the sunflower sprouts on top and sprinkle with the sunflower seeds.
- Douse with vinaigrette for flavour.
Handy Tip: Be sure to keep rolls chilled until read to serve. If travelling, store in a cool bag or with an ice pack. Tuna tends to get rather pungent when warm, and this won't be welcomed by anyone!
Related Recipes:
If you're looking for great ideas for kids' meals, or tips on healthy food for kids, we think you'll like the following articles.
Kids' Meals: Crispy Bacon and Halloumi Pittas with Tzatziki
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The 'Quintessentially British' Sandwich - Healthy Food for Kids
