Posts in Wrap + Sandwich
MEL × Riverbend Gardens: Summer Rainbow Cabbage Rolls

There is a bounty of vegetables available in all colors of the rainbow this time of year. It’s such a fun thing to challenge yourself to have as many of those colors on your plate as possible.

These rolls really go the extra mile in the “eat-the-rainbow” department. With beets, carrots & radishes in there it not only has a wonderful sweet-spicy-ness to it but it’s also such a fun way to eat those raw veggies.

If you have kids (or a reluctant hubby) you’re in luck because even the most finicky eaters will enjoy assembling their rolls before eating them. I suggest doubling up the recipe (these make good lunches) and serving the toppings in bowls on the table so that everyone can make their own!

A table!


4 servings

6 large cabbage leaves
4 medium carrots, spiralized or julienned
2 cooked beets, julienned
2 raw beets, julienned
2 green onions, sliced
4 medium radishes, sliced
1 can tuna or 1 can of chickpeas
1 T yellow mustard
1 T sriracha
2 T coconut yoghurt
Salt & pepper to taste

10 min prep

In a medium sized bowl, mix tuna (or chickpeas) with the mustard, sriracha, yogurt, salt & pepper.
Set this bowl aside in the fridge while you prepare your other veggies.
Now, julienne your carrots, beets, green onions, radishes & two of the cabbage leaves
Take the remaining cabbage leaves and carefully cut them in half while removing the stem. 
To make rolls, simply add veggies & tuna mix into each half of cabbage leaf then roll it up tightly.

Sweet Potato Latke Bites

These sweet potato Latkes are baked, instead of fried, which not only makes them yummier, (in my books) but also gives the garlic a chance to intensify in flavor. They are really quite amazing as a salad topper but are also rather delightful in wraps. 

Traditionally, these potato pancakes are served with savory toppings (likes sour cream or cottage cheese) but sometimes they can also be served with sweet toppings (think apple sauce). Either way, they are a great crowd-pleaser and you can be sure a tray of these served at any party will disappear quickly!

For the sake of making this a lunch recipe, I've opted for some savory spices & accoutrements. Feel free though, to use this as a base for your imagination! 


Makes 24 bites

1 medium size sweet potato, grated
1 C spinach, finely chopped
1 head of garlic, minced
1/2 C flour ( I use Cloud 9 )
2 eggs
1/4 t each chili, coriander, turmeric, allspice, cinnamon
1/4 t each basil, thyme, oregano, marjoram, parsley

Salad or Wrap

Arugula & kale greens
Cherry tomato
Pickled red cabbage


1 C Yogurt
1 T apple cider vinegar
1 t italian spices
Salt & pepper to taste


5 min prep + 15 min bake

First, peel & grate your medium sweet potato.
In a large bowl, add the sweet potato, flour, minced garlic & spices.
Divide mixture between the 24 holes of the mini muffin pan. 
Bake for 15 minutes at 375 or until golden at the edges.
Pull out and let sit for 5 minutes before serving over salad or in a wrap.

If you want to eat these as a snack, you can make a quick yogurt dip by mixing all the ingredients under DIP in a small bowl. They're seriously divine like this! 

You can also use the dip as a dressing if you chose to have them as a wrap!


Chickpea Gyros

The key to a good gyro is good bread & good tzatziki.

If you have both of those things, you can essentially fill it with whatever you want and it will still be a gloriously tasty mess. Now, I am not recommending that you make a sub-par meal, ever. I'm just saying that if you overcook your chickpeas, or if you don't have red onion... this meal can be saved by adding more tzatziki. Just sayin'.

Tzatziki, like everything else you will ever make, starts with good ingredients. I used local Lebanese cucumbers because they pack a ton more flavour. I also used Balkan style yoghurt because it's unstirred & doesn't have any fillers. Go out of your way to source the best ingredients you can find, truth is, they're often cheaper too!


makes 4 gyros

4-6 small tomato
2 C chickpeas, cooked
1 T chili powder
1 T cumin
1/2 t black pepper
1 t oregano
1 t thyme
2 T olive oil
1 red onion, chopped
4 Naan * see notes
1 Lebanese cucumber, grated
2 cloves garlic, minced
1 C balkan yoghurt
Salt & pepper to taste

Note: For the naan, I used this recipe and switched out the flour for cloud 9, worked out perfectly. If you don't have issues with wheat, you can also use store bought.


20 mins roasting + 5 mins prep

If you're using dry chickpeas, rehydrate them first (by soaking them overnight). If you're using canned, make sure you rinse and drain them well. 
In a bowl, add your chickpeas, olive oil, cumin, chili powder, black pepper, oregano & thyme.
Mix until everything is well coated, then add to a baking pan & roast in the oven at 400 for about 20 mins. 
While the chickpeas are roasting, grate the cucumber over a clean kitchen towel & squeeze it a little to remove extra moisture.
Mix it in a bowl, along with yoghurt, garlic, pepper & salt. Refrigerate while you wait for the chickpeas to be done.
Before serving, place your naan in the hot oven to warm them up for no more than one minute.
Pull out the naan and chick peas, load up with sliced tomato & red onion. Yum!