Turkey Lettuce Wraps
Lettuce wraps
Lettuce Wraps
Delicious, easy and grain free.
Turkey, mango, crispy kale + hot sauce
Ingredients
Romaine heart lettuce for wraps
Sliced Turkey for speed (bit naughty but relatively clean one)
Mango 1/4
Precooked crispy kale with parmesan cheese and paprika
Drizzle hot sauce (be careful of high sugar content sauces)
method
Lay out your lettuce wraps. Then peel, slice or dice the mango. Shred or slice the turkey depending on what type you have and layer into your lettuce wraps. Sprinkle kale and finish with a drizzle of your favourite sauce. So simple!
serving
x 1 portion
time
5 mins
The Nutrients
Romaine Heart Lettuce - is a rich source of fibre and is very low in calories, only 8 per cup serving. It provides more than 50% of the DRV for vitamin A, as well as significant levels of vitamin K and vitamin C making it a good antioxidant and aiding vision. It boasts an array of minerals; molybdenum, copper, potassium, folate, phosphorus, iron, magnesium, calcium, and manganese supporting numerous functions and systems within the body. It is great for reducing inflammation, making it an ideal nutrient for bone health and people suffering from osteoporosis. High in folate so good for a growing foetus in pregnancy.
Turkey - is often the underdog when it comes to meat, but it shouldn’t be as it’s packed with nutrients. It’s a rich source of protein, vital for the bodies functions. Contains niacin, zinc, thiamine known to increase your metabolism, making it a great choice for weight loss or maintenance particularly as it contains no fat. Aids mental health due to its tryptophan properties. Tryptophan is needed to make and boost serotonin levels (the happy hormone) protecting you against anxiety and depression. It also contains a good array of B vitamins also contributing to good mental health and aiding your ability to cope with stress. Helps to ward off anemia, as 100grams contains 4% of DRV.
Mango - rich in vitamin C; 1 cup contains 75% of your DRV boosting the immune system needed to make collagen aiding skin, nail and hair health. Mangoes are also high in vitamin A vital for the immune system making you less susceptible to infections. Aids digestion, constipation specifically as one study discovered.
Kale - a powerful antioxidant, four times the vitamin C content of spinach and twice that of selenium content. It also contains vitamin E and beta-carotene all important for supporting a healthy immune system.
Wrap Ideas
Tasty alternatives
Classic blt
Gem lettuce case
Scrambled egg
Crispy bacon
Sliced baby tomatoes
Sliced avocado
the burrito
Gem lettuce case
Leftover spicy minced beef, chicken, lamb, king prawn or tofu.
Burrito spices to mix into meat (if needed) red pepper, chilli and curcumin
Refried beans
Sour cream
Guacamole
Salsa
Top with grated cheddar cheese
Spicy Thai
Chicken strips
Spicy Almond Satay Sauce
¼ cup almond butter
3 tbsp sriracha
3 tbsp rice wine vinegar
1 tsp ginger
2 tbsp hot water
1 tbsp soy sauce
pinch of salt
Cucumber sticks