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Grain-Free Veggie Wraps and Delicious Fillers

Grain free veggie wraps are a great way to work more dark, leafy greens like kale and collards into your diet - and to avoid the the calories as well as the unhealthy bleached white flour, gluten and other ingredients found in tortillas and other wraps. You can use the green wraps for just about any favorite sandwich filler. Following are some suggestions for both healthy and tasty wraps as well as the fillers.

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

How to Make and Use Green Veggie Wraps:

1. Choose a green. Sturdy-leafed greens like collards, kale and chard are ideal. Select a bunch with large leaves to give you the most leeway when wrapping.

2. Prepare the leaves. Rinse the leaves and remove the stems. If the ribs of your greens are very thick you’ll want to remove the toughest part by making a V-shaped cut around them.

3. Blanch the leaves. If you prefer your greens raw you can skip this step, otherwise bring a large pot filled two-thirds with water to a boil. Add the leaves 3 or 4 at a time and boil until they are tender but not falling apart, about 3 minutes for chard and 5 to 6 minutes for kale and collards. Remove with tongs and place in a bowl of cold water. Repeat with remaining leaves.

4. Dry and store. When cool, remove the greens from the water and arrange them on a sheet pan between layers of paper towel. You can use the wraps immediately, or refrigerate them between fresh layers of paper towel for up to 2 days.

5. Ready to roll! Place a leaf on a work surface. If you like, overlap it with another leaf to make a larger wrapper. Place your filling ingredients on one side of the wrap, leaving a 1-inch border around the edges. Fold the ends in and then roll the leaf up burrito-style. Cut in half if you like and enjoy!


Suggested Fillers:

You can use almost any sandwich filling in your wraps, although at least one spread-like ingredient such hummus or cream cheese will help the rolls hold together better. Additionally, you’ll find it easiest to roll raw veggies up if they’re finely chopped or shredded. Here are some flavorful combinations.

Mexican-Style: Mashed avocado, black beans and salsa.

Smoked Salmon: Whipped cream cheese or white bean dip, slices of smoked salmon, dill and capers.

Mediterranean Egg Salad: Egg salad, diced tomato and sliced olives.

Savory Quinoa: Cooled quinoa, diced red onion, walnuts and raisins tossed with tahini.

Hummus and Veggies: Hummus, shredded carrot, shredded beet and sprouts.

Shepard’s Salad: Crumbled feta or goat cheese, finely diced tomato, finely diced cucumber, sliced olives and chopped parsley.

Original recipe by Alice K. Thompson.

Original recipe and images source:


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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.