2017 為食起革命特選食譜-全麥繽紛雜果迷你卷 FRD 2017 Menu – Mini super-fruit breakfast wraps

材料 Ingredients

蜜柑 1個 1 satsuma
全麥粟米卷 1份  1 Wholemeal tortilla wrap
優質可可粉 1茶匙 1 teaspoon quality cocoa powder
天然乳酪 2湯匙 2 tablespoons natural yoghurt
熟香蕉 1條 ½ Salmon steak (thin ones, 1-2cm thick)
莓類生果 1把  1 handful fresh berries , such as raspberries, bluberries
烤果籽 1茶匙 1 teaspoon mixed toasted seed

做法 Method

  1. 先在砧板把蜜柑由中間切開,然後將之移到盤上,如有需要請用廚紙抹乾砧板。On a chopping board, slice the satsuma in half across the middle, then remove to a plate and pat the board dry with kitchen paper, if needed.
  2. 把可可粉攪混在果醬裡,然後把剛切好的半個蜜柑擠出果汁(剩下的存放作日後使用)Spoon the cocoa powder into a jam jar, then squeeze in half the satsuma juice (save the rest for another day).
  3. 把果醬罐頭蓋好,然後使力向之搖動。隨後加上乳酪、把蓋子蓋好,並再次搖搞去。Put the lid securely on the jar and shake well. Add the yoghurt, pop the lid back on, and give it another shake.
  4. 把粟米卷平躺在砧板中間位置,然後把剛混好的醬均衡地塗上。
    Lay the wrap flat in the middle of the chopping board, then spread the cocoa yoghurt evenly over the wrap.
  5. 把剝掉的香蕉置於卷的中間,然後輕手地用叉攪爛,並將之均衡地塗上。
    Peel and place the banana in the middle of the wrap, then gently mash with a fork, spreading it around as evenly as possible.
  6. 把莓類生果和烤果籽灑在香蕉上
    Sprinkle the berries and seeds over the mashed banana.
  7. 最後,把卷切成四份,然後隨喜好摺疊而食。
    Cut into quarters, then tuck in, folding or wrapping up each quarter as you go.
 Special thanks to http://www.jamieoliver.com for the recipe.