4 Helga's Mixed Grain Wraps
1 red chilli, roughly chopped
1 green chilli, roughly chopped
2 garlic cloves, peeled
2cm piece fresh ginger, peeled, roughly chopped
2 tbs shredded coconut
500g skinless pin boned fresh salmon, roughly chopped
1 egg white
1 tbs cornflour
60g green beans, trimmed, thinly sliced
1 cup coriander leaves, chopped
Olive oil spray
Sweet chilli sauce, lime wedges, to serve
1 carrot, cut into thin strips
2 Lebanese cucumber, cut into thin strips
2 cups shredded cabbage (red or green)
1 cup bean sprouts, trimmed
½ cup Thai basil or mint leaves
Place chilli, garlic, ginger and coconut in a food processor, process until finely chopped. Add the salmon, pulse until finely chopped. Add the egg white and cornflour, pulse to combine. Transfer to a bowl. Stir in the beans and coriander. Shape mixture into small cakes (about 2 tablespoons per cake) using wet hands.
Preheat fan forced oven to 160°C. Heat a frying pan over medium-high heat. Spray both sides of the salmon cakes with oil, cook in batches for 2 minutes on each side until golden, transfer to a baking tray. Bake for 3-5 minutes or until cooked through. Remove from the oven and transfer to a tray.
Combine all the salad ingredients together. Place wraps onto a board. Top with salad and salmon cakes. Drizzle with a little sweet chilli sauce and a squeeze of lime. Roll the wrap to secure the filling.
Ahead of World Salt Awareness Week, Susie Burrell puts the spotlight on salt levels in wraps, and shares four new lower-salt recipes to try at home with Helga's
In the lead up to World Salt Awareness Week (12 – 18 March), Helga's and leading dietitian, Susie Burrell are calling on Australians to be aware of how much salt they consume. New research1 shows Australians are consuming 9.6 grams of salt per day, almost double the World Health Organisation's maximum daily recommendation of 5 grams, and Susie wants people to start making changes.
"Australians are consuming worrying levels of salt, but it's an easy fix if you're aware of what's in the food you're eating. Swapping to lower salt food options is one of the best ways to make positive changes to your diet, so it's essential to read the labels of packs and make comparisons between brands," Susie says.
"There are many popular pantry items people are consuming that can potentially have high salt levels, including wraps. Not all wraps are the same, and the market leading brand contains high levels of salt," Susie continues. A team of researchers from the University of Newcastle undertook an evidence-based analysis of 22 of Australia's top selling wraps brands and found some of the top sellers, which are often considered healthy options, are packed with salt and contain artificial preservatives.
The study found Helga's Traditional White and Mixed Grain wraps contain 40% less salt than the market leading wrap and no artificial preservatives2. It's for this reason Susie is urging people to check and understand food labels and what they're consuming:
"Wraps that contain around 600mg of sodium per 100g or less are considered to be moderate in salt according to the UK Food Standards Agency. Steer clear of anything over 600mg of sodium per 100g3 as that's considered to be high in salt," explains Susie.
For more information on salt and the recipes, visit: www.shapeme.com.au or https://www.facebook.com/helgasbakehouse/
Helga's wraps are available in Traditional White, Mixed Grain and Lower Carb variants at your local Coles, Woolworths and independent supermarkets. RRP: $5
2 Helga's Lower Carb Wraps
300g cherry tomatoes
Olive oil spray
2 green onions, finely chopped
1/2 green chilli, thinly sliced, optional
60g baby spinach
2 kale leaves, shredded
2 free range eggs
1/4 cup Greek yoghurt
Black sesame seeds and finely grated lemon rind, to serve
Preheat fan forced oven to 200°C. Place tomatoes on a tray, spray lightly with olive oil and season with freshly ground black pepper. Roast for 5-7 minutes until blistered.
Heat a lightly greased frying pan over medium heat. Add the green onions and chilli, cook for 2 minutes until soft. Add the kale and spinach, cook for 1-2 minutes until wilted.
To poach the eggs; half fill a deep saucepan with water. Bring to a simmer over medium-high heat. Crack 1 egg onto a saucer. Slide egg into the water, stir the water to form a gentle whirlpool until the egg starts to float. Repeat with remaining egg. Simmer, without stirring, for 3 minutes. Remove with a slotted spoon to a clean tea towel.
Place the wraps in a single layer on 2 baking trays. Spray lightly with olive oil and bake for 4 minutes until golden.
Spread 1 tablespoon of yoghurt over the base of each wrap. Top with spinach mixture, tomatoes and a poached egg. Sprinkle with sesame seeds and lemon rind and serve.