Rainbow Lettuce Wraps

I will be eating these Rainbow Lettuce Wraps on repeat for the foreseeable future. They are SO insanely delicious.

I made sure to hit all the flavours with this one:

• Sweet: mango & coconut sugar
• Salty: sea salt
• Bitter: cabbage & turmeric
• Sour: lime juice
• Umami: coconut aminos/wheat-free tamari

And I love how pretty the setup is. I’ll most likely add this to our summer potluck line-up.

Eat a Rainbow

If you’ve hung around my social platforms long enough, you’ve most likely heard me say how important it is to “eat a rainbow.”

And there’s a good reason for it.

The pigments that give each fruit or vegetable its colour have their own unique set of vitamins, minerals and/or phytonutrients. 

We recommend our acne clients over in The Clear Skin Solution eat a rainbow to ensure they’re getting a wide range of skin-loving nutrients – especially antioxidants. Bonus? Antioxidants also double up as anti-inflammatory foods, too!

This is a total win-win situation because according to a 2016 study, “oxidative stress and inflammation set the stage for all subsequent pathogenic factors leading to acne.” (1)

Antioxidants include a number of familiar nutrients like vitamins A, C, and E; minerals selenium and zinc; and carotenoids like lycopene, lutein and beta-carotene.

Aside from helping reduce systemic (that’s body-wide) inflammation and oxidative stress, here are a few ways antioxidants can benefit the skin:

• Help reduce inflammation in the skin and improve acne (2)
• Improve skin texture and reduce the appearance of acne scars (3)
• Help regulate sebum production (contributes to acne development) (4)
• Improve overall skin health and reduce the number of breakouts (5)
• Help strengthen the skin barrier (6)

The Rainbow Benefits

Let’s dig into each colour, the nutrient(s) they provide, and the foods to find them in.

RED

Red fruits and vegetables contain lycopene, an antioxidant that may help reduce the risk of cancer and heart disease. They’re also a good source of vitamin C, which is important for a strong immune system and skin health.

Eat more: tomatoes, watermelon, red bell peppers, and strawberries.

ORANGE/YELLOW

Orange and yellow fruits and vegetables are high in beta-carotene, which the body converts into vitamin A. Vitamin A is essential for vision, immune function, and healthy skin. These foods are also good sources of vitamin C and potassium. 

Eat more: carrots, sweet potatoes, oranges, and mangoes.

GREEN

Green fruits and vegetables are high in vitamins A and C, as well as iron and calcium. They’re also a good source of phytonutrients like chlorophyll and lutein, which may reduce the risk of cancer and other diseases. Chlorophyll also helps support liver detoxification.

Eat more: spinach, kale, broccoli, and green apples.

BLUE/PURPLE

Blue and purple fruits and vegetables like blueberries, blackberries, and eggplant are high in anthocyanins, which are antioxidants that may protect against cancer and heart disease. They’re also a good source of vitamin C and fibre.

Eat more: blueberries, blackberries, eggplant, red cabbage, and purple grapes.

WHITE

White fruits and vegetables like cauliflower, onions, and garlic are high in allicin, which has anti-inflammatory and anti-cancer properties. They’re also a good source of potassium and vitamin C.

Eat more: cauliflower, onions, garlic, and white mushrooms.

When it comes to eating a rainbow, variety is key. Make a mental note throughout your day (or week) to ensure you’re getting all the colours in. Your body and skin will thank you for it.

Rainbow Lettuce Wraps

These bright and colourful lettuce wraps packed with skin-loving antioxidants. They're also full of flavour and hit all the right spots.

Print Recipe Pin Recipe

Prep Time: 20 minutes minutes

Cook Time: 10 minutes minutes

Servings: 4 people

Author: Katie Stewart

Equipment

• Large pan
• Food processor or blender (optional)

Ingredients

For the meat:

• 1 tbsp avocado oil
• 1 lb ground turkey
• 1/2 tsp turmeric powder
• 1/4 tsp ginger powder
• sea salt (to taste)

For the wrap/filling:

• 1 head lettuce (Boston bibb or romaine)
• 1 red pepper (thinly sliced)
• 1 carrot (julienned or grated)
• 1 mango (peel removed and thinly sliced)
• 2 green onions (thinly sliced)
• 1 tbsp sesame seeds (I used black)

For the sauce:

• 1/3 cup cashew butter
• 1/4 cup water
• 1/2 lime (juiced)
• 2 tbsp coconut aminos (sub wheat-free tamari)
• 1 tbsp coconut sugar
• 1/4 tsp sea salt

Instructions

• Heat the avocado oil in a large pan over medium heat. Add turkey, turmeric, ginger and salt. Saute until cooked through. Set aside.
• While the turkey is cooking, prep your produce and set aside.
• In a small food processor or blender, add all the ingredients for the cashew sauce. Mix until well combined. If you don’t have a food processor or blender, use a fork to stir well.
• You can serve the wraps family style so everyone can make their own or you can pre-assemble them before serving.
• To assemble, place a piece of lettuce on your plate then add the turkey and top with each produce item. Finally, drizzle the cashew sauce over top and sprinkle with sesame seeds.

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616444/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5920108/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5605218/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5384166/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5605218/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/