The Mind-Expander Wrap


> 1 wholewheat wrap
> 150g smoked mackerel mixed with 1 tbsp low fat crème fraiche and 1 tbsp horseradish
> Watercress
> Toasted pumpkin seeds
> Slices of beetroot with a dash of balsamic vinegar

Nutrition 2 529kJ, 27.6g protein, 27g carbs, 15g saturated fat, 8.1g fibre

The cut above

Mackerel is one of the richest sources of omega-3. Pumpkin seeds are rich in omega-6 while folate in the beetroot will boost your memory.