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At long last I am able to share this recipe with you. Not so long ago I was dying to look for the ingredients in order to actualize the making of this wrap. And here I am, sharing it with you now. First time I have tasted this wrap, I already fell in love with the sweet creamy taste that lingers in my mouth. It felt like, it's the first time I've tasted a real wrap. Actually I already mentioned it to my blog in  the mango chutney recipe, it is one of the ingredients in making this salad wrap. If you don't know where to buy it, just make it by yourself and it is very easy - just click it here.

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Rocket leaves is the one that I use for this wrap. It is also known as Arugula, which is a flavorful, oak-leaf- shaped green with a peppery taste. It adds a powerful health boost to any menu choice. To preserve the chlorophyll color it is best to eat raw. It tastes great in salad! It contain eight times more calcium than the iceberg lettuce as well as vitamin K, which is important for the absorption of calcium in bones and teeth. Vitamin K play an important role in the prevention of heart disease. [19]

To give a creamy taste I use a goat's cheese to achieve this. Goats' cheese or chevre is a cheese made from goat's milk. [20]  A serving of goat cheese delivers 6 grams of filling protein along with powerful combination of calcium, phosphorus and copper - nutrients that are essential for healthy bones. Plus, goat cheese provides healthy fats, including medium-chain fatty acids, that can improve  satiety and benefit weight loss.[21]

Furthermore, sweet potato add some creaminess and sweetness in this wrap. Sweet potato is a great source of fiber, vitamins and minerals. It promote gut health due to its fiber and antioxidants property, which help protect against certain type of cancers.  It also support healthy vision -  it is incredibly rich in beta-carotene, the antioxidant responsible for the vegetable's bright orange color. Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity. [22]

Also, you will need dried cranberries to  make this recipe. Obviously it will add to the sweet and sour taste of the wrap. Dried cranberries can prevent urinary tract infections, lower your risk of cardiovascular disease, help prevent cancer, enhance oral health, low in calories. fat-free, high in dietary fiber, rich in anti-oxidants and of course, it adds flavor ,crunch, and nutrients to bread, salads, cereals or trail mix. [23]

Lastly the ingredient that I haven't mentioned yet is the pumpkin seeds. It is an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are often eaten as a healthy snack. They are sometimes referred to as pepitas, Spanish for "little seed of squash."  Seeds , in general, are considered excellent sources of potassium, magnesium, and calcium. [23.a] On other hand, you can substitute sun flower seeds  for pumpkin seeds if it doesn't suits you. Sunflower seeds may be tiny, but they pack a nutritious punch. They are a great source of many vitamins and nutrients, including over 100 percent of the daily recommended intake of copper, manganese, and selenium. [24]

Wow can you imagine what you can get out of this wrap? So don't think anymore, grab everything you need and start creating this yummy nutritious wrap and tell us what your thoughts about it...


Note: I wouldn't put exact measurement in this as you can adjust it according to your preference
  • multi-seeds wrap
  • rocket leaves
  • boiled sweet potato - cut stripes
  • goat cheese or any creamy cheese of your choice 
  • mango chutney
  • dried cranberry
  • raw pumpkin seeds - sorry I mentioned in video it was sunflower seeds but actually should be pumpkin seeds, but if you like sun flower seeds than pumpkin I think its reasonable to use it as well..

  1. Prepare all the ingredients.
  2. In a wrap, on the bottom part add the rockets leaves. Spread horizontally.
  3. Next layer the goat cheese.
  4. Followed by sweet potato
  5. Sprinkle dried cranberry and sunflower seeds on top.
  6. Wrap all the ingredients and cut in the middle. 
  7. You can either serve it straight away or pack it in your snack/lunch box.
  8. Enjoy!

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