Easy Travel Food: Nori Wraps

By Dr. Theresa Nicassio

This recipe has been an absolute life-saver for me and so many others I’ve shared the concept with. Makes travelling way less stressful and much more delicious!

This convenient invention was born out of the frustration of making nori or rice paper wraps that were difficult to travel with, because they so often fell apart while eating. The method combines the lightness of traditional rice paper and nori (seaweed paper), resulting in a fantastic structural soundness. These make a perfect light and delicious convenient travel food. Sturdy and practical—these wraps are one of my absolute favourite lunchbox or hiking meals. The options for filling them are endless. Enjoy! Makes 1 wrap.

Wrap ingredients

1 round rice paper sheet

1 nori sheet (raw or roasted)

Filling ingredients

leafy greens of choice

2–3 tbsp hummus, guacamole or other favourite dip

Plus any combination of the following: watercress, pea shoots, cilantro or parsley

shredded carrots

shredded or julienned zucchini, cucumbers, daikon or other radishes

diced tomatoes or peppers

avocado slices

raw or cooked organic corn kernels

roasted red bell peppers or eggplant slices

leftover beans, grains or salads

Anything else that you are moved to put in!

How to make Nori Rice Paper Wraps

Wet the rice paper with water and place on a plate. Place a nori sheet on top of the wet rice paper and gently press it onto the rice paper to fuse them together. Place leafy greens flat along the middle of the nori sheet, followed by the hummus or other dip, and then add your other fillings (don’t overfill). Finally, wrap one corner tightly over top of the centre mixture, and fold the edges in on top of the first fold before finishing by snugly rolling up the wrap. If the nori doesn’t seal, lightly dab with water and then press closed. Serve immediately or take as a wonderful on–the–go, fresh and satisfying meal.

Theresa’s tip

Living with food restrictions or special dietary needs can make travel and outings difficult. These wraps offer wonderful flexibility and are terrific for when you are on the road. You can even whip them together in your hotel room. Just get a pack of nori and rice paper, some dip and some locally available fresh veggies, and you’re good to go!



In 1997, Dr. Theresa Nicassio, a Registered Psychologist and author, found herself confronted with significant personal health challenges that she discovered 12 years later were related to gluten and other food sensitivities. Determined to find a solution to her challenges, Theresa became a Certified Integrative Energy Healing Practitioner, as well as a Certified Gourmet Raw Food Chef, Instructor, and Raw Food Nutrition Educator. In addition to providing psychological counseling since 1987, Theresa has written YUM: plant-based recipes for a gluten-free diet and contributes to public awareness of holistic health through her blog Yum Food for Living, Facebook, LinkedIn and other social media outlets.



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