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 iceburg 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 easy to prepare. You will learn that you can add any left over protein with your favorite vegetables and have a healthy meal in minutes. Here are a couple of recipes for you to try straight out of The Official Anti-Inflammatory Diet Masterclass.
Cabbage Taco Wraps
Servings: 2 – 4
- 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
- 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!
- 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 salsa (no added sugar) for your dressing.
BLT Lettuce Wrap
- 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)
- Salt & pepper to taste
- Spread each dry lettuce leaf with 1 Tbsp mayonnaise, sprinkle with salt & 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.
- Enjoy this wrap for breakfast, lunch or dinner. Add an egg to your wrap if you want a heartier breakfast.
- 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 salsa (no added sugar) for your dressing.
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.
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