• Haley O'Neill

Vegetable Wraps

Updated: Jun 20, 2018

If you are looking for a clean and simple recipe..

you are in the right place.

This meal is very light, yet very filling, and satisfies the souls cravings.


The ingredients in total: $6.

I used mostly local Jersey herbs and vegetables,

sadly with the exception of avocados and mangos.


What you will need to make four wraps:

(Note: you will probably want to make 8 for yourself because they are soo tasty)

❃ 1 Avocado

- 21 g of healthy fats, 1 g of natural sugars, 2.9 g of protein, 12 g of natural carbohydrates, 10 g of fiber, 0.50 g of potassium

- Full of b-12, k, e, and, c, vitamins, provides the body with all 18 essential amino acids,

❃ 1 mango

- 28 g of natural carbohydrates, 3 g of fiber, 0.8 g of protein, 18 g of natural sugars, 230 mg potassium

- Full of vitamins a, b, k, e, and b6, provides calcium, magnesium, and iron to the body

- I consider this fruit a body healer because of how powerful of an antioxidant it is

❃ 1 Cucumber

-1 g of protein, 2 g of natural sugar, 4 g of natural carbohydrates

- Nurtures your body with vitamins a, c, d, k, and b vitamins, fiber, potassium, and magnesium

- This veg is also super hydrating

❃ Bundle of Lettuce

(choose wisely, for this meal you should forage for leafs that are crisp and wide, being you will be using them as the wrap)

- 0.5 g of protein, 10 mg of potassium, 10 mg of sodium,

- This veg is also high in water content

- Provides your body with vitamins a, e, c, b6, and k, calcium, magnesium, and iron

❃ 1 Tomato

- 3.9 g of natural carbohydrates, 1.2 g of fiber, 1 g of protein, 2.6 g of natural sugar, 237 mg of potassium

- Full of vitamins a, c, k, b6, folate, phosphorus, iron and copper

- This fruit is an antioxidant

❃ 1 bundle of fresh mint leaves

- 18 mg of potassium, 0.5 g of carbohydrates, 0.1 g of protein, 18 mg of potassium

- This herb is a source of fiber, calcium, iron, magnesium, copper, manganese, B vitamins, and vitamins c and a

❃ Optional: coconut aminos or coconut sap

- Depending on where you are in the world, both can be found at local health foods stores / grocery stores

- Both full of b vitamins, calcium, zinc, sulfur, potassium, and magnesium




How to make:

➊ Wash your produce

➋ Prep the lettuce by placing individual pieces onto the surface to prepare for stuffing

➌ Slice cucumber and tomato into spears and lay place them in the center of the lettuce

➍ Cut the meat out of the mango and avocado and prepare in slices (as did with cucumber and tomato) and place into lettuce wrap

➎ Chop up mint to taste and top off the wrap with its goodness

- (also, drizzle coconut sweetness on top if preferred)

➏ Wrap it up and indulge your taste buds with pleasure






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