Tag: lunch recipe

  • Mediterranean Lettuce Wraps

    Mediterranean Lettuce Wraps

    As the warm weather arrives, a variety of lettuces will also appear in the food stores and farmers markets. It’s the perfect time to experiment with fresh lettuce wraps and give bread a rest for a while. These Mediterranean Wraps are incredibly satisfying with a balanced combo of raw and cooked whole food ingredients. The filling includes lentils as a healthy plant-based protein with fresh raw veggies, za’atar spiced cauliflower and red skin potatoes. These wraps also include a hefty dose of whole food fats (olives and avocado), so no need for oils or other refined fats.

    INGREDIENTS

    Makes about 2 servings

    6 large romaine leaves

    FILLING

    1 ½ cup cooked lentils (or 15 oz can premade)
    2 cups za’atar spiced potatoes (recipe below)
    2 cups za’atar spiced cauliflower (recipe below)
    1 cup cherry tomatoes, sliced in half
    12 kalamata olives
    ½ avocado, chopped
    ¼ cup fresh dill, chopped
    1 tbs lime juice
    1 tsp garlic granules
    1 tsp garam masala
    ½ tsp sea salt

    Place filling ingredients into a large bowl and toss gently to combine. Place about 1 cup serving of filling onto each of the 6 large romaine leaves. Note: if using romaine hearts, place ½ cup filling onto 12 of the smaller romaine leaves).

    ZA’ATAR SPICED CAULIFLOWER AND POTATOES

    1 small head cauliflower, cut into 2” pieces
    2 medium red skin potatoes, rinsed and chopped into 1” pieces
    1 tbs za’atar spice (found in most food stores)

    Preheat oven to 350 degrees. Place potatoes into a large pot filled with a vegetable steamer and fill with 1” water. Bring to boil and allow to steam for 8-10 minute. Add the cauliflower florets to the potatoes (the cauliflower take less time to cook). Let cook for 10-12 more minutes or until slightly soft. Place steamed potato and cauliflower into a large bowl and add the za’atar spice, mix well to coat. Spread cauliflower and potatoes evenly onto a parchment paper lined cookie sheet and bake for about 10 minutes, mix cauliflower/potatoes and place back into oven for another 10-15 minutes. The goal is to allow the cauliflower/potatoes to dry out a bit and become lightly browned, but not to overcook to the point of becoming crispy. This avoids the creation of heat-generated toxins (carcinogens). Remove from the oven and allow to cool for a few minutes.

    For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com

    NUTRITIONAL INFORMATION
    3 large romaine leaves and 3 cups filling

    Calories: 500
    Carbs: 84 g
    Protein: 23 g
    Fat: 11 g
    Omega 3: 0.44 g
    Fiber: 24 g

    Calcium: 136 mg
    Iron: 9 mg
    Magnesium: 152 mg
    Potassium: 2350 mg
    Selenium: 6.20 mcg
    Zinc: 3.60 mg

    B1: 0.57 mg
    B2: 0.49 mg
    B3: 6.40 mg
    B5: 3 mg
    B6: 1.14 mg
    Choline: 155 mg
    Folate: 540 mcg
    Vitamin C: 106 mg
    Vitamin E: 2.30 mg
    Vitamin K: 129 mg

    BCAA’s
    Isoleucine: 0.90 g
    Leucine: 1.47 g
    Valine: 1.11 g

    Source: cronometer.com

  • Mushroom Lentil Wraps

    Mushroom Lentil Wraps

    With winter behind us and spring in the air, it’s the perfect time to begin incorporating lighter meals with fresh garden veggies. These savory wraps are light and delicious. You will find them equally satisfying as an appetizer or even an entree. The fresh dill and za’atar spiced cauliflower send these fresh lettuce wraps over the top by adding a burst of Middle Eastern flavor. If you’re not much of a mushroom lover, you may enjoy our Mediterranean Lettuce Wraps with za’atar spiced cauliflower

    INGREDIENTS

    Makes 2 servings

    6 large romaine leaves (or 12 small)

    FILLING

    1 ½ cup cooked green lentils (or 1 can pre-cooked)
    2 cups cooked wild rice
    2 cups Za’atar Spiced Cauliflower (recipe below)
    1 cup Garlic Mushrooms (recipe below)
    12 kalamata olives, diced
    ½ avocado, chopped
    1 tbs fresh lime juice
    ¼ cup fresh dill, chopped
    1 tsp garlic granules
    ½ tsp sea salt

    Rinse romaine leaves, set aside on paper towels until ready to add filling. Take remaining ingredients and gently mix together in a large bowl. Place about 1 cup serving of the filling onto each large lettuce leaf. Note: if using small leaves, place about ½ cup onto each. Serve.

    OIL-FREE GARLIC MUSHROOMS

    2 cups loosely packed mushrooms
    2 cloves garlic, minced
    2 tbs tamari
    1 tbs water
    Pinch of black pepper

    Heat a large fry pan to medium heat. Mix the water and tamari together in a small bowl. Add the garlic and mushrooms to the heated pan, stir until they just begin to stick. Be careful not to burn them. Pour the water/tamari mixture over the mushrooms to deglaze the pan. Stir the mushrooms around gently to loosen them from the pan. Sauté until the mushrooms and pan are almost dry, about 3-4 minutes. Add the black pepper and stir gently. Set aside until ready to use.

    ZA’ATAR SPICED CAULIFLOWER

    1 small head cauliflower, cut into 2” pieces
    1 tbs za’atar spice (found in most food stores)

    Preheat oven to 350 degrees. Place cauliflower florets into a large pot filled with a vegetable steamer and fill with 1” water. Bring to boil and allow to steam until slightly soft. Place steamed cauliflower into a large bowl and add the za’atar spice, mix well to coat. Spread cauliflower evenly into a parchment paper lined cookie sheet and bake for about 10 minutes, mix cauliflower and place back into oven for another 10-15 minutes. The goal is to allow the cauliflower to dry out a bit and become lightly browned, but not to overcook to the point of becoming crispy. This avoids the creation of heat-generated toxins (carcinogens). Remove from the oven and allow to cool for a few minutes.

    For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com

    NUTRITIONAL INFORMATION
    3 large romaine leaves and 3 cups filling

    Calories: 515
    Carbs: 84 g
    Protein: 28 g
    Fat: 11 g
    Omega 3: 0.59 g
    Fiber: 24 g

    Calcium: 126 mg
    Iron: 8 mg
    Magnesium: 166 mg
    Potassium: 1670 mg
    Selenium: 14 mcg
    Zinc: 8 mg

    B1: 0.56 mg
    B2: 0.75 mg
    B3: 8.3 mg
    B5: 3.7 mg
    B6: 1.03 mg
    Choline: 148 mg
    Folate: 536 mcg
    Vitamin C: 75 mg
    Vitamin E: 2.2 mg
    Vitamin K: 120 mcg

    BCAA’s
    Isoleucine: 1.14 g
    Leucine: 1.89 g
    Valine: 1.50 g

    Source: cronometer.com