Mackerel and avocado wrap

Summer, sunshine and braais in sunny South Africa – what more would we want? Beautiful skins, thank you very much. Well, then we have to take care of them – you only have one. Taking care of your skin should not just be something from outside. How well you eat, is often reflected in the condition of your hair, nails and skin. Healthy food is packed with the nutrients our bodies need to look and feel great. Moderation and variation remains key and including enough healthy omega-3 essential fatty acids, plenty of antioxidants and zinc, is the answer.

Despite the fact that many believe that fat is bad for you – having the right kinds of fat as part of a balanced lifestyle, is almost more important than the quantity of fat we eat. Good choices for Omega-3’s are avocados, nuts and seeds, olive oil and oily fish like salmon, trout, mackerel and fresh tuna. Red, yellow, orange and green fruit and veggies are packed with antioxidants and other nutrients important for your skin, fighting free radicals known to damage cells. Make sure you include things like blueberries, oranges, tomatoes, carrots, spinach and other green leafy veggies. Eggs are not only a good source of protein, but also zinc and selenium, which is important for your skin, hair and nails. Include as many of these ingredients in a wrap as possible for a beauty boost.

Recipe: Mackerel & Avocado Wrap

Wraps are so delicious and an easy light meal, especially in summer. The mackerel and avocado provides omegas, which are great for healthy skin. The peppers, carrots and sprouts add a crunch to the wrap as well as antioxidants, also important for healthy skin, nails and hair. The mackerel is well seasoned already and therefore this dish needs no extra seasoning.

Read  Chicken salad wraps

Ingredients

4 whole wheat wraps
2 peppered mackerel fillets, flaked
Large handful of baby spinach or fresh herbs eg. Italian parsley and dill
2-3 small red, orange or yellow peppers, thinly sliced
1 large carrot, coarsely grated
15 ml (1 tbsp) lemon juice
1 avocado, sliced
Handful salad sprouts of your choice

Directions

1. Divide the fish between the wraps. Place a layer of spinach or herbs and peppers on top.
2. Sprinkle some of the carrot on each wrap. Drizzle a little lemon juice over the avocado slices and divide between the wraps.
3. Sprinkle with sprouts and gently roll up each wrap. Secure with a toothpick, cut in half and serve immediately.

Tip
1. If you don’t like mackerel, substitute it for 2-3 hard boiled eggs, thinly sliced or left-over chicken.

Serves 4

(Recipe: Food Consultant, Heleen Meyer)

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