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Monday
Jan022012

Kale Salad Wraps

 

Kale has THE most nutrition per calorie of any plant. It is a member of the cabbage family and contains powerful phytochemicals known to fight cancer. It is loaded with calcium, iron, and vitamins A, C, and bone-building vitamin K. Two cups of kale contain about 4g of protein and 3g of fiber. How's that for impressive?

Dr. Terry Wahls praises kale in this must-watch, 18-minute inspirational TED talk about defeating progressive multiple sclerosis. In it she encourages us to fuel our brains and bodies by following a hunter-gatherer diet which would include:

  • 3 cups of Green Leaves a day
  • 3 cups of Bright Colored Vegetables a day (three different colors everyday; like beets, carrots, peppers, red cabbage, berries, peaches, oranges)
  • 3 cups of Sulfur-Rich Vegetables a day (like the cabbage family, collards, kale, onions, garlic, leeks, chives, mushrooms, asparagus, etc)
  • Grass-Fed Meat every day
  • Organ Meat once a week
  • Seaweed at least once a week

This may seem like A LOT of produce to eat in a day (it did to me!), but if we can commit to eating these nine cups of produce a day before we indulge in those potatoes, starches, and sweets, it will make all the difference in our health and vitality. It's a great goal to aim for! I am going to give it a try. But honestly, I'm still warming up to the organ meat bit. :)

I thank health and weight loss coach, Lisa Talev Hill, for inspiring this kale recipe. She shares the brilliant idea of making a super-sturdy, double-layer wrap using a sheet of spring roll rice paper and a sheet of sushi nori. Watch her quick video below for her technique. The Asian-inspired kale filling is tasty enough to eat on its own—with or without a wrap. Enjoy two Kale Salad Wraps and you've had two cups of your leafy greens, some bright color, and a serving of seaweed. Not bad!

Kale Roll-Ups

Gluten-Free | Casein-Free | Citrus-Free | Corn-Free | Dairy-Free | Egg-Free | Fish-Free | Nightshade-Free | Peanut-Free | Potato-Free | Shellfish-Free |  Tree Nut-Free | Wheat-Free | Yeast-free | GFCF | Vegetarian | Vegan

Makes:  4-5 wraps
Prep Time:  15 minutes

Ingredients:

5 sheets round spring roll RICE PAPER (22-25 cm round)
5 sheets SUSHI NORI (thinner sheets with perforated strips work best, not so chewy)
5 cups finely chopped CURLY KALE (washed, dried and tough ribs removed)
2 teaspoons OLIVE OIL
1 CARROT, peeled and diced
1/2 CUCUMBER, peeled, seeded and diced
3 tablespoons vegan MAYONNAISE
2 teaspoons gluten-free SOY SAUCE or Bragg Liquid Aminos
2 teaspoons liquified HONEY or AGAVE
2 teaspoons toasted SESAME OIL
Pinch WHITE PEPPER

Directions:

  1. In large bowl, drizzle olive oil over kale and massage for a minute. Toss in carrot and cucumber. Set aside.
  2. In small bowl, whisk remaining ingredients and toss with kale mixture.
  3. To assemble rolls (watch video below), run rice sheet under warm water for 10 seconds. Place on clean, flat surface. Working quickly, place one sheet of sushi nori over the moistened rice paper. Scoop a handful of kale salad onto the nori. Fold in both ends and roll as you would a burrito. Allow to stand a minute then slice in half on the diagonal. Serve with sweet chili dipping sauce.

 

Reader Comments (46)

Zucchini is my favorite vegetable!

January 5, 2012 | Unregistered CommenterAmy

Mushrooms (to my kids dismay) prepared in any way shape or form are my favorite.

January 5, 2012 | Unregistered CommenterChels

I starred this post right away. I can't wait to try it! I think my all-time favorite vegetable would be green beans. I feel like I consistently go back to them, again and again, throughout my life.

January 5, 2012 | Unregistered Commenterseeks

French green beans (with almonds) are my favorites.

January 5, 2012 | Unregistered CommenterAmy

i love them all but lately roasted red cabbage has been my craving. favorite in the blender is kale for sure. i came to win a book, but now i have to go make that recipe. :)

January 5, 2012 | Unregistered CommenterKaren

DEFINITELY MUSHROOMS!!!

January 5, 2012 | Unregistered CommenterSUMMER PLEWES

Not entering, obviously, BUT these wraps look so so delicious! I want one right now! What a beautiful idea. And I can't enter anyway. I could never pick just one veggie. I would feel too bad hurting the feelings of all of the others I love. xoxo

January 5, 2012 | Unregistered CommenterKim(Cook It Allergy Free)

Carrots are my FAVORITE! I can't wait for the summertime so I can fill my garden with carrots again!

January 5, 2012 | Unregistered CommenterTheresa

Kale, I love to make Kale chips, Saute with onion, garlic... I like kale almost anyway and excited to try this recipe.

January 5, 2012 | Unregistered CommenterRebecca

This is one of those recipes that if I had the nori, I'd be making it right now. I have all the other ingredients and I do love rice paper rolls and kale. What a great way to get that seaweed in the diet too. Don't enter me, just wanted to stop by and say "Yay kale!"

I love love love kale too! Funny, though, I just can't get on bored with the kale chips and I have tried several times! But give me kale salad, lots of it, and I'll be thrilled. These wraps sound great!

January 5, 2012 | Unregistered CommenterCara

I love cauliflower, roasted is best.
ufg8trj@yahoo.com

January 5, 2012 | Unregistered Commenterjulie

I love squash.. zuchinni, butternut and more!

January 5, 2012 | Unregistered CommenterLaura

Kale is definetley in top 5 but most favorite is Butternut squash:-)

January 5, 2012 | Unregistered Commenterlisa

I love kale. Love love love it. And these wraps sound phenomenal. I need to remember that 9 cups of veggies a day thing. I could use some more!

January 5, 2012 | Unregistered CommenterAlta

I love mushrooms. Mushrooms raw or sautéed or any other way!

January 5, 2012 | Unregistered CommenterJudy

Green beans! a lil sinnful, I make them in a pot with chopped onions and bacon, cook for a long time and YUM! Comfort food. Raw Celery is my new fav!
jackie (at) jackiesue.com

January 5, 2012 | Unregistered CommenterJackie Davis

kale. kalekalekalekalekale! love kale! my favorite way to prepare it is to steam it and then douse it in lemon juice and a little bit of olive oil. sooooo goood!

January 5, 2012 | Unregistered Commenteralisa joy

Kale is a big fave! I love them raw in salads like this, baked into chips, or in homemade zuppa toscana soup!

January 5, 2012 | Unregistered CommenterChristine M

beets...yumm

January 5, 2012 | Unregistered Commenterkimberly

Fave vegetable? As a kid it would be cream corn (gosh, yuck)...but now it is most everything that is a root vegetable. I love a combination of parsnips, carrots, sweet potatoes and beets all cut up - tossed in a bit of lemon olive oil and roasted in the oven. Throw in a few whole heads of garlic...and I am in.

Sorry cream corn, you have been replaced.

January 5, 2012 | Unregistered CommenterMichelle

Love kale smoothie and kale salad!

January 5, 2012 | Unregistered Commenterlan

Any good idea for good eating is welcome in my kitchen

January 5, 2012 | Unregistered Commenterjasna

I am loving Fennel.. Bake it in the oven with a tiny bit of olive oil and garlic. then top with freshly grated parmesan. so yummy

January 5, 2012 | Unregistered CommenterTracy

I love Spinich -so Versatile- from salads to green smoothies!!

January 5, 2012 | Unregistered CommenterMichelle

I adore pickled beets (canned by my mom)!!

January 6, 2012 | Unregistered CommenterGina

Ooh, I love that you used nori wraps! Yes, that is a lot of produce, but it looks like that includes fruit (brightly colored) and 3 cups of greens isn't very dense (that's just one or two servings I thinik?), so it looks doable ... still a LOT, but doable :)

January 6, 2012 | Unregistered CommenterAlisa

Call me odd: BRUSSELS SPROUTS are my all-time, absolute favorite. I adore them, roasted in the oven, drizzled with olive oil, garlic and balsamic vinegar.

January 6, 2012 | Unregistered CommenterJeanne Wallace

Oh, goodness...my mother never would've believed when I was a picky child that I'd have trouble identifying my favorite vegetable, because I love them! My favorite might have to be root vegetables and cauliflower roasted simply with olive oil, salt, and pepper.

January 6, 2012 | Unregistered CommenterLisa

My favorite vegetable is spinach. I love eating it raw in salads, putting it in my green smoothies and steaming it. I then eat it with a homemade cashew sauce.

I love the deliberate combo of the nori and spring roll wrappers. My hubby and I did something similar recently when we made spring rolls and wanted a sushi-flavored one. But I might have to make these now since we love spring rolls and raw kale salads. What a great combo!

And I have to say that my life-long favorite veg has to be carrots - I can eat them all day long and have always loved them. But I definitely love a lot of other veggies too.

No need to enter me Alexa, I just wanted to say, BEAUTIFUL! I love Kale (especially raw) and this looks like the perfect snack. Thanks for sharing!

xoxo,
Heidi

Tough one but I have so many! Defiantly carrots and sweet potatoes are my top favs!

January 6, 2012 | Unregistered CommenterAbigail Swift

Like you, I love kale. Just had a green smoothie with kale this AM with my husband and kids.

January 7, 2012 | Unregistered CommenterSudi

Considering I was totally averse to vegetables and gagged my way through any bite my mom used to make me eat...it is hard for me to pick a favorite vegetable today.....but it is all in the preparation. I love salads...but woudln't touch an iceberg one....I love broccoli, unless it is mooshy and overcooked (or any overcooked veg!). Any vegetable picked fresh my garden....THAT can;t be beat!! Green beans are one of my favs.

I love cucumbers!!! although most veggies are great!! I'd love to win any of the books. Thanks

January 7, 2012 | Unregistered CommenterKimberly F

Brocolli is my favorite vegetable; and honestly, my favorite way to prepare is it simply steamed. I just love it. Also, I actually had a summer job in high school harvesting brocolli! Fun, right? It was already my fave, but that's not why I applied for the job :)

January 7, 2012 | Unregistered CommenterKate

hmmm... I have to say salad is one of my faves because its so versatile! I especially love the nutty flavour of Arugula, and its not only great in salads... i make arugula pesto sometimes, and i LOVE an arugula, mushroom and sweet potato strudel my mom makes... can't have the aged cheddar cheese in it anymore though :(
I WILL try those kale wraps, i have every ingredient on hand!

January 8, 2012 | Unregistered CommenterFrederique

Sweet potatoes & Winter Squash have got to be my favorite

January 8, 2012 | Unregistered CommenterAngela

I love brussel's sprouts! ROASTED!

January 8, 2012 | Unregistered CommenterMelody

That kale wrap is awesome!! So quick and easy to make. I would recommend everyone try it out.

January 10, 2012 | Unregistered CommenterMike

Made this recipe tonight for dinner. Very tasty, but nearly impossible to bite through. Such a huge surprise too. Nori and rice paper on their own are so fragile, but super tough when coupled together.. Perhaps next time I will resort to including nori strips into my spring rolls instead.

January 10, 2012 | Unregistered CommenterSarah

Love brussel sprouts that have been carmelised with Meyer lemon juice, smoked salt and parm!

January 22, 2012 | Unregistered CommenterKathy H

I made these tonight and hubby asked them to be included in the standard repertoire. He gave them a rating of "very good" - top marks at our house! I think I would like the filling just as a salad by itself too. Great job, Lexie!

What a delicious looking lunch! I am off to our local Asian market to pick up some Nori Wraps. Thanks for sharing :)

March 1, 2012 | Unregistered CommenterAlyssa

This Salad is so healthy...

Thanks for sharing this one. And I bet I'll have to try this one.

~N

December 5, 2012 | Unregistered CommenterNancy Olson

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