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:
- bok choy
- horse radish
- collard greens
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 is one of our favorite sandwich wrap recipes for you to try straight out of The Official Anti-Inflammatory Diet Masterclass.
Cobb Salad Wraps
- 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
- 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
- ⅛ tsp pepper or to taste
- 1 Tbsp olive oil
- 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!
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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.