Savouring the Outdoors: Picnic Recipe for a Feast with a View

Sunshine and summer blooms! It’s the perfect time to indulge in a picnic that nourishes your body and soul. And what better way to celebrate the great outdoors than with a recipe that supports one of our most precious senses — our vision? We couldn’t resist this delightful recipe with ingredients promoting eye health, ensuring you can savour every moment of the beautiful view.

Spinach and Salmon Salad Wraps


  • 4 whole wheat tortillas
  • 2 cups fresh spinach leaves (rich in lutein and zeaxanthin, antioxidants that support eye health)
  • 1 cup cooked quinoa (a good source of zinc and niacin)
  • 1 avocado, sliced (packed with lutein)
  • 1 cup cooked salmon, flaked (high in omega-3 fatty acids, crucial for eye health)
  • 1/2 red bell pepper, thinly sliced (loaded with vitamin C)
  • 1/4 cup red onions, thinly sliced
  • 2 tablespoons sunflower seeds (rich in vitamin E)
  • Juice of 1 lemon
  • Salt and pepper to taste


  1. Prepare the Ingredients: Start by cooking the quinoa and salmon if not already done. Let them cool to room temperature.
  2. Lay Out the Tortillas: Spread the tortillas on a flat surface.
  3. Layer the Greens: Place a generous handful of fresh spinach leaves in the center of each tortilla.
  4. Add the Quinoa and Salmon: Spoon about 1/4 cup of cooked quinoa and a quarter of the flaked salmon onto each tortilla, spreading them evenly.
  5. Avocado and Red Bell Pepper: Add slices of avocado and red bell pepper to each wrap. These colourful veggies add a delightful crunch and are packed with eye-friendly nutrients.
  6. Top with Red Onions and Sunflower Seeds: Sprinkle thin slices of red onion and a pinch of sunflower seeds over the mix for added flavour and a boost of vitamin E.
  7. Season and Drizzle: Squeeze fresh lemon juice over the fillings and add salt and pepper to taste.
  8. Wrap It Up: Fold the sides of the tortilla over the filling, then roll from the bottom up, tucking in the sides as you go to create a neat, compact wrap.

Serving Suggestions:

Pack the wraps in a cooler with a thermos of chilled green tea, another excellent source of antioxidants. Pair your meal with fresh fruit like oranges or blueberries, rich in vitamins C and E, to further support your eye health.

Find a picturesque spot, spread out your blanket, relax and enjoy a feast for your taste buds and eyes.

Bon appetit!

Did you know CARP members receive exclusive offers at IRIS?

  • $150 IRIS Certificate: Redeemable towards the purchase of eyeglasses or sunglasses including a frame (such as custom tailored Topology frames) and a pair of fully coated prescription lenses (lens value minimum value of $250)
  • $50 IRIS CertificateRedeemable towards the purchase of a pair of fully coated progressive lenses for your current frames (minimum value of $250)
  • $25 IRIS Certificate: Redeemable towards the purchase of a pair of fully coated single vision lenses for your current frames (minimum value of $250)
  • $50 IRIS Certificate: Redeemable towards the purchase of non-prescription sunglasses valued at $100 or more.
  • $50 IRIS Certificate: Redeemable towards the purchase of annual supply of contact lenses.
  • $250 IRIS Certificate: Redeemable for laser eye surgery both eyes or $250 per eye for specific intraocular lens replacement. (Available at our Ophthalmology Clinic in Laval, Quebec only)

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