NUTRITION FACTS NUTRITION FACTS Beet Fennel Salad Wrap
FOR ONE SERVING OF DIP
FOR ONE SERVING OF SALAD
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
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.