Do you want a great, healthy, low carb, allergen-free, anti-inflammatory yet DELICIOUS way to eat a taco, sandwich or wrap?

Many people ask me, if you don’t eat gluten or corn, what do you use for taco shells? I am a huge fan of Napa cabbage wraps! While iceberg lettuce provides a similar clean crunch it is devoid of nutrients in comparison to other green veggies. Romaine is a healthier option than iceberg, but as a foodie, I find it wilts in comparison to Napa. Napa is surprisingly high in absorbable calcium and there is considerable research on the phytochemicals called “indoles” found in the Brassica genus of plants such as:

  • cabbage
  • broccoli
  • cauliflower
  • arugula
  • bok choy
  • horse radish
  • radish
  • collard greens
  • kale
  • rutabaga
  • turnip
  • watercress
  • wasabi

According to research cited by The National Cancer Institute, during food preparation, chewing, and digestion, the glucosinolates in Brassicacae are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates. Indole-3-carbinol and sulforaphane (an isothiocyanate) have been most frequently examined for their anticancer effects.

Indoles and isothiocyanates have been found to inhibit the development of organ cancer in rats and mice, including: bladder, breast, colon, liver, lung, and stomach. Studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which these compounds may help prevent cancer:

  • They help protect cells from DNA damage.
  • They help inactivate carcinogens.
  • They have antiviral and antibacterial effects.
  • They have anti-inflammatory effects.
  • They inhibit tumor blood vessel formation and tumor cell migration.

Studies in humans, however, have shown mixed results.  For more information you can read the whole article: http://www.cancer.gov/cancertopics/factsheet/diet/cruciferous-vegetables

Researchers from Cancer Care Ontario report that consuming more than one serving of cauliflower and broccoli a week reduce the risk of prostate cancer by 45 percent!

We continue to do our research both academically and personally, as we create meals using ingredients specifically intended to reduce and prevent inflammation, illness, and disease. We realize that there is a lot of contradictory nutritional information out there, which can be extremely overwhelming! However, as wellness consultants and chefs,  we believe eating meals that are minimally processed is a great start to helping you and the people you love feel good.

 

Remember that healthy sandwich wraps or “tacos” are so versatile, fresh and easy to prepare.  You will learn that you can add any leftover protein with your favorite vegetables and have a healthy meal in minutes.  Here are a couple of our favorite sandwich wraps plus a couple of recipes for you to try straight out of The Official Anti-Inflammatory Diet Masterclass.

 

sandwich wraps

Cabbage Taco Wraps

Course Main Course, Salad
Servings 3

Ingredients
  

  • 1 lb ground beef chicken or turkey
  • Napa cabbage leaves
  • ½ yellow or red onion diced
  • 14 oz can diced tomatoes
  • 4 oz can diced green chilies
  • Juice of 1 ½ limes divided
  • 1 avocado peeled and pitted
  • 3 garlic cloves minced
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • 1 tsp oregano
  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • Salt and pepper to taste

Instructions
 

  • Cook beef in a skillet over medium high heat. After halfway browned, add onion and minced garlic cloves.  Once completely cooked, drain grease.
  • Add ½ cup water to meat mixture and add oregano, cumin, salt, pepper, cayenne pepper, juice of 1 lime, tomatoes and green chilies. Reduce heat and allow mixture to simmer.
  • Make guacamole by mashing the avocado and stirring in the garlic powder, onion powder, a pinch of cayenne pepper, juice from ½ lime and salt to taste.
  • Clean the cabbage leaves and spoon the taco meat inside. Top with guacamole and enjoy!

Notes

Don't want the mess a lettuce wrap can sometimes make, chop it all up and make it into a salad.  Keep it healthy and use our favorite homemade salsa for your dressing.
Keyword Anti-Inflammatory, Beef, Complete Meal, Entree, Poultry

 

 

BLT Lettuce Wrap

BLT Lettuce Wrap    

Course Breakfast, Lunch, Main Course, Salad
Servings 1

Ingredients
  

  • 4 slices bacon cooked
  • 1 Roma tomato sliced thin
  • 2 whole Romaine lettuce leaves washed
  • 1 Tbsp Duke’s mayonnaise or our homemade Classic Mayonnaise (see link in Note below)
  • Salt & pepper to taste

Instructions
 

  • Spread each dry lettuce leaf with 1 Tbsp mayonnaise, sprinkle with salt and pepper.
  • Top one leaf with bacon and tomato slices.
  • Place the other lettuce leaf over the top to make a “sandwich” or wrap around ingredients like a burrito.

Notes

  • Enjoy this wrap for breakfast, lunch or dinner.  Add an egg to your wrap if you want a heartier breakfast.
  • Click here for our recipe for homemade Classic Mayonnaise.
  • Don't want the mess a lettuce wrap can sometimes make, chop it all up and make it into a salad.  Add some extra lettuce and dice your tomatoes.  Add some diced cucumber, black olives and onion if you like.  Keep it healthy and use our favorite homemade salsa for your dressing.
Keyword Anti-Inflammatory, Complete Meal, Entree, Pork, Salad, Tomato

 

 

Cobb Salad Wraps

Cobb Salad Wraps

Course Lunch, Main Course, Salad
Servings 3

Ingredients
  

  • ½ lb boneless skinless chicken breasts, cooked and shredded (or leftover shredded chicken)
  • ½ cup chopped avocado
  • 4 bacon strips cooked and crumbled
  • 1 celery rib thinly sliced
  • 1 Tbsp diced red onion
  • 2 Tbsp chopped ripe olives
  • 2 Tbsp crumbled blue cheese optional
  • 4 large crisp romaine or napa cabbage leaves
  • 1 medium tomato chopped

Dressing

  • 2 Tbsp lemon juice
  • 1 Tbsp honey
  • 1 ½ tsp Dijon mustard
  • 1 garlic clove minced
  • ¼ tsp dill weed
  • ¼ tsp salt or to taste
  • tsp pepper or to taste
  • 1 Tbsp olive oil

Instructions
 

  • In a small bowl, combine chicken, avocado, bacon, celery, onion, olives and cheese if using.
  • In another small bowl combine the first 7 dressing ingredients.  Whisk in the oil to combine.
  • Pour the dressing over the chicken mixture and toss to coat.
  • Top each romaine leaf with 1/4 of the chicken mixture, then with tomatoes.  Roll into a wrap and enjoy!

Notes

To me, a cobb salad isn't complete without a hard boiled egg. If you like that too, add chopped hardboiled eggs to your ingredient list and add to instruction 1.
Keyword Anti-Inflammatory, Complete Meal, Entree, Poultry, Salad

 

#healthytastesnaughty #antiinflammatory #glutenfree #lowcarb #nottodaycancer #delicious

 

If you’re interested in an anti-inflammatory lifestyle and more information and recipes like these, check out The Official Anti-Inflammatory Diet Masterclass.  Or email us at info@VitalityConsultantsLLC.com for more details.

 

Get The Official Anti-Inflammatory Foods List Here