NU­TRI­TION FACTS NU­TRI­TION FACTS Beet Fen­nel Salad Wrap

Triathlon Magazine Canada - - FEATURES -

FOR ONE SERV­ING OF DIP

Calo­ries

Fat

Choles­terol

Sodium

Fi­bre

Pro­tein

Cal­cium

Iron

Potas­sium

FOR ONE SERV­ING OF SALAD

Calo­ries

Fat

Choles­terol

Sodium

Fi­bre

Pro­tein

Cal­cium

Iron

Potas­sium

In­gre­di­ents 8 rice pa­per Beet leafs 1 medium raw beet

(22cm or larger) (2 per wrap)

juli­enned or cut into match sticks

thinly sliced sliced or sec­tioned

1 small fen­nel 1 or­ange ½ cup pump­kin seeds Cilantro

Serv­ings: Eight

Di­rec­tions

To make the salad wraps, pre­pare all the in­gre­di­ents be­fore assem­bling. Peel the skin from the beet and cut into small match­stick pieces. Set aside. Cut the fen­nel fronds leav­ing only the white bulb. Thinly slice the bulb length­wise. Set aside. Re­move the rind from the or­ange and slice. If us­ing a man­darin/clemen­tine sep­a­rate into sec­tions. Lightly toast the pump­kin seeds. Pre­pare the cilantro by wash­ing thor­oughly and cut­ting ap­prox­i­mately one inch of stem off. Wash and dry the beet leaves. Cut the base of the leaf so there is a flat edge and no stem stick­ing out. Oth­er­wise the stem may tear the rice pa­per when you as­sem­ble the wrap. Pre­pare a cut­ting board for your as­sem­bly area. It should be dry. Take a pie dish and fill with hot tap wa­ter (boil­ing is not nec­es­sary). Place a rice pa­per in the dish and let sit for ap­prox­i­mately 30 sec­onds. Re­move and place on your cut­ting board. First place two beet leaves in the mid­dle of the rice pa­per leav­ing ap­prox­i­mately 1 inch on ei­ther end. Add a small amount of the beet and fen­nel, 2–3 sprigs cilantro, 1 tbsp pump­kin seeds and few sec­tions of or­ange on top. Don’t fill the wrap too full, as it will be dif­fi­cult to han­dle and wrap. Fold in the one-inch ends of the rice wrap. Then take one end of the rice wrap and gen­tly fold over the whole salad. Con­tinue to roll the rest of the pa­per so it re­sem­bles a cylin­der. The rice pa­per will stick to­gether to se­cure the wrap. Re­peat un­til you have used the salad in­gre­di­ents. It gets eas­ier with prac­tice.

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To enjoy your wrap, ei­ther spread the dip on top of the roll or dip it.

Te­nille Hoog­land is a two-time Ironman 70.3 cham­pion. She is a the na­tional and in­ter­na­tional sport de­vel­op­ment man­ager at Triathlon Canada.

580

57 g

21 mg

15 mg

14 g

4g

2%

6%

1003%

87

1g

16 mg

243 mg

5g

3g

8%

10%

686%

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