Swiss Chard Salmon Wraps with Kimchi Slaw

These wraps are made entirely of nutrient rich superfoods, each with their own benefits. The first layer is avocado, rich in unsaturated fats mixed with lime juice abundant in vitamin C. Next up is baked wild salmon, one of the best sources of omega-3 fatty aids, essential for optimal brain function. The final layer in slaw flavoured predominantly by kimchi. It also features red pepper, one of the best sources of vitamin C, carrots, one of the best sources of beta-carotene, cilantro, a fresh herb high in vitamin K and antioxidants and a natural chelator that helps the body detoxify heavy metals. Kimchi is Korean style fermented cabbage, similar to sauerkraut but with some spiciness. Fermented cabbage is high in vitamins, minerals and enzymes but what makes it extra special is the probiotics it gains through the fermentation process. In the Western world we have moved away from fermented foods, except for yogurt here and there, and our digestive systems are paying the price. The last main stop for our food, the colon or large intestine, functions best when it has an optimal balance of good bacteria. If there is not enough then more detrimental strains of bacteria like candida albicans can proliferate and wreak havoc. Refined foods high in sugars and low in fiber (including many commercial yogurts that have a tremendous amount of sugar), a large part of the American diet, feed the “unfriendly” bacteria whereas fermented foods and their probiotics feed the “friendly” bacteria. The unfortunate part is that the probiotics we consume don’t stick around too long so ideally they should be consumed on a regular basis. The amount of probiotics in a food is dependant upon its quality and freshness- raw and unpasteurized kimchi is the best option and can be found in the refrigerated deli section in health food stores. Once opened they usually last for up to a couple months. The kinds in jars on the shelving in the middle of grocery stores has been heated to high temperatures to extend shelf life but for this to happen the majority of the probiotics, enzymes, minerals and vitamins are sacrificed.

The wraps themselves come together in swiss chard (sometimes called silverbeet or rainbow chard) leaves, which are large and soft enough to bite through but sturdy enough to stay intact for wraps. They are part of the chenopod family with spinach, beets and quinoa and are considered one of the most nutrient rich foods available. Nutritionally, they are extremely high in vitamin K, with impressive levels of vitamins A and C, antioxidants, fiber, phytonutrients and the minerals magnesium, copper, manganese, potassium and iron. Perhaps surprisingly, leafy greens are actually a pretty decent source of protein, and swiss chard is no exception, one cup (around one large leaf) provides around seven percent of the protein needed for the day for an average sized adult. Despite the name, Swiss chard is native to the Mediterranean and has been appreciated for it’s nutrient content since Ancient Greece, even Aristotle extolled its medicinal virtues. Laying out all the ingredients for wraps makes them fast and easy to assemble. They can be served family style and made one-by-one like fajitas or portions can be rationed out. If wrapped tightly with plastic these can be made the night before to use up leftover salmon for lunch the next day.Slicing the excess stem off the chard beyond where the leaf ends then shaving down its width makes it easier to wrap up and bite through.Wraps like this that do not have too much liquid inside can sit for awhile if wrapped up in the fridge. They work as an appetizer that can be made in advance or as the main course of a light meal for 4 people. Serve with cooked whole grains like brown rice or quinoa and a salad or steamed/roasted vegetables for a full meal.

Rainbow swiss chard can have red, purple and yellow stems, adding in some extra colour. Studies have shown that children are several hundred times more likely to eat vegetables if there is a rainbow of colours and I think this may subconsciously work a bit for adults too.