Home & Leisure

Wrap it up!

By Kary Osmond on

Making your lunches ahead of time is a great way to save on time and money throughout the week, and as a result, you end up feeling super organized! At least, I do.

One of my go-to recipes for a grab-and-go lunch are these "Rainbow Wraps." They transport well in a lunch bag and will last up to four days in the fridge.

These rainbow wraps are loaded with goodness, offering healthy protein and fat as well as plenty of crunch and color. For this recipe, beets can be grated or spiralized; however, I've taken it a step further and slightly pickled the beets to add a bit of sweet acidity to the flavor of the wrap. If you don't want to go to that trouble (because we all know how messy beets can be), you can add chopped and drained pickled beets or bread and butter pickles to the wrap.

Rainbow Wrap

Serves 4

1 tablespoon white vinegar

1 1/2 teaspoons coconut sugar

1 cup grated pickled beet (1 medium beet)

4 (11-inch) flour tortillas

1/2 cup hummus

2 cups baby spinach

1 1/2 cups grated carrot (2 carrots)

1 tomato, sliced


1 avocado, pitted, peeled and sliced

2 tablespoons roasted sunflower seeds



1. In a bowl, whisk together vinegar and coconut sugar. Add grated beet; toss to coat. Allow to marinate for 10 minutes, then drain; squeeze the beets to remove as much liquid as possible. Set aside.

2. Lay tortillas on a clean surface; arrange hummus, spinach, carrot, tomato, avocado, beet and sunflower seeds in the center of each tortilla. Season with a pinch of salt and pepper.

3. To fold wrap, fold in the sides of the tortilla and roll from the bottom up. Wrap each roll in wax paper to keep the wraps tight and protected.

Tasty tips

--Look for soft, pliable tortilla wraps; they're much easier to work with and won't crack when you roll them.

--Substitute white or cane sugar for coconut sugar.

--Have fun with the ingredients; try experimenting with ingredients you have in your fridge to make your own creation.

--If you're unsure how to roll the wrap, you can find lots of helpful videos online.

(Kary Osmond is a Canadian recipe developer and former television host of the popular daytime cooking show "Best Recipes Ever." Her easy recipes include helpful tips to guide you along the way, and her love of plant-based cooking offers healthy alternatives to some of your favorite dishes. Learn more at




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