Simple Veggie Lettuce Wraps


Simple Veggie Lettuce Wraps

When I say simple I really mean SIMPLE! No ‘haute cuisine’ here.  In my quest to incorporate more protein daily in my vegetarian lifestyle I came up with a simple and easy lettuce wrap. It doesn’t have many ingredients nor take a long time to prepare. What’s great about this is you can substitute whatever veggies and protein you may like. This version has broccoli, quinoa, edamame, shitake mushrooms and roasted tofu — but the possibilities are endless.  Talk about a  protein packed dish – all of these ingredients provide a good portion of protein in addition to other vitamins and minerals like iron, fiber and vitamin C.  Another bonus is that you can find most of these items prepared and/or chopped which adds to easy preparation. Tips on preparing roasted tofu can be found in my recipe Curry Tofu and Chickpeas if you cannot find any at your local grocer or salad bar.

Try it as a snack, appetizer or lunch option.

Feed the wellness in you!

Simple Veggie Lettuce Wraps

Prep Time: 20 minutes

Cook Time: 20 minutes

Yield: 6

Most grocery stores sell fresh broccoli crowns, shitake mushrooms, and edamame already chopped. At some salad bars you may find cooked quinoa and roasted tofu. This will eliminate most of your prep time.


  • Romaine Lettuce
  • 1 cup cooked quinoa
  • 1 cup chopped broccoli crowns
  • 1 cup chopped shitake mushrooms
  • 1/2 cup edamame
  • 1 cup roasted tofu
  • 1/4 cup low sodium soy sauce
  • 1/4 cup sweet chili sauce


  1. Cook the quinoa according to the directions. Shouldn't take more than 20 minutes.
  2. In a separate pan, sautee the broccoli crowns in 1 tbl of extra virgin olive oil on a medium heat for 5 minutes.
  3. Add the shitake mushrooms, edamame, tofu and sautee another 5 minutes.
  4. Add the quinoa, soy sauce
  5. Cook on simmer for 10 minutes.
  6. Drizzle the sweet chili sauce on top.
  7. Remove from heat and let rest for 5 minutes before serving.
  8. Add a few spoonfuls of the veggies on top of two large leaves of romaine lettuce and roll/wrap over the veggie mix to eat.

In Season Wellness – Asparagus

Bunch of fresh green asparagus spears

Although asparagus is available all year long, March is its peak marking Spring is here! You’ll notice the foodie magazines will feature asparagus in a variety of recipes and featured heavily on restaurant menus. Can’t wait!

It’s a good thing I love asparagus because the word alone could trigger a traumatic memory for me. In 5th grade I won my school’s spelling bee (brag alert – AND again in 6th grade) and made it to the city championship.  I was VERY nervous and  lost because I misspelled ASPARAGUS.  Needless to say I will never forget how to spell it.

If you love asparagus you know it is crisp and sweet raw as well as delicious roasted and lightly sautéed.  It is also extremely good for you in numerous ways.

  1. It contains  many anti-inflammatory nutrients which help to combat arthritis, asthma, and autoimmune diseases.
  2. It is full of antioxidants vitamin C, vitamin A (beta-carotene), zinc, manganese and selenium;  With its anti-inflammatory and antioxidant properties, asparagus is a robust fighter against bladder, breast, colon, lung, prostate, ovarian and other cancers.
  3. Fresh asparagus are rich sources of folates.  Folate, a B complex vitamin, is essential for a healthy cardiovascular system.
  4. Asparagus is also an excellent source of Vitamin K which is also good for your bones and has antioxidant properties which preliminary studies show may help slow the aging process.

To preserve nutrients and get the most out of its antioxidant power when cooking try to roast, grill or lightly stir fry asparagus.

I’ll be posting a recipe with this star vegetable soon!

Feed the wellness in you!

Weekly Wellness Tip – Spice to Health!

Herbs and spices

You have raised your glass to say ‘Cheers’ to health, success and many other things  but do those 8 ounces  provide you  with any health benefits?  Research shows (and I agree!) that red wine has many beneficial properties for cardiovascular health, cancer prevention and more.  So keep drinking that red wine!  We can also increase other things in our daily consumption for health and wellness.  Not only should we focus on the types of foods that we prepare but how to prepare them with a variety of herbs and spices that are good for you.

I often hear that healthier food does not taste as good.  This is simply not true!  A variety of spices makes a dish visually appealing and more appetizing.   Here is a list of some herbs and spices that you may already have. Try new combinations of spices to rev up a dish you frequently prepare with these in mind.

Reach in that cabinet and ‘Spice to Health’!

  1. Chili Pepper – Boosts metabolism
  2. Cilantro – High in Vitamin K which improves bone strength
  3. Cinnamon – A good source of fiber and research suggests it reduces cholesterol levels
  4. Cumin – Provides calcium, iron and magnesium
  5. Ginger – Soothes an upset stomach, fights muscle pain
  6. Mint – Reduces the severity and length of stomach aches
  7. Nutmeg – Rich in potassium, calcium, phosphorous and magnesium
  8. Oregano – Strong antibacterial properties
  9. Parsley – Scientists found that this herb can actually inhibit breast cancer-cell growth
  10. Rosemary – Rich in antioxidants which helps fight inflammation
  11. Saffron –  Boosts your mood
  12. Sage – May help preserve memory and soothe sore throats
  13. Thyme – Great for chest and respiratory problems
  14. Turmeric – Helps fight inflammation and inhibits tumors

Feed the wellness in you!