Kale Wraps with Garden Veggies and Spicy Chickpeas

July 13, 2015
Kale Wraps with Garden Veggies and Spicy Chickpeas - Curly kale leaves wrap spicy chickpeas, crisp and refreshing cucumber noodles, and lots of veggies. A zesty peanut sauce to drizzle the top

“You're sure this will work .. right?  

I mean .. it's summer .. there's blood .. 

Food Sensitivity Test 1-1024x

and it has to make it from Iowa .. all the way to Florida”

“Feeling like Snoopy or hearts?”

“Smiley faces?”

She rooted around in her drawer of band aids .. as I taped another cold pack around the small white box holding the four vials she'd just drawn.  “Remind me again .. what's this for?”

“A food sensitivity test”

Food Sensitivity Test 2-1024x

Maybe it's because I'm more in tune .. but my goodness .. there are so many voices out there .. telling us their opinions about how we should be eating.  Paleo is best .. become a vegan .. eat in 3's .. eat only raw food .. count points .. eat everything (but not too much!)

What I quietly want to say is .. “I'm really glad it's worked for you .. but .. 

we're all so different”

My introduction to the idea of personalizing one's diet came around the beginning of the year .. when I tried Lyn-Genet Recitas' The Plan.

Could it be .. certain foods will trigger an inflammatory response in the body?  Could it be .. there's more to the story than simply calories in vs calories out?  Could it be .. even foods that fall in the “healthy” column .. those with lots of nutrients .. may not be healthy ..

for us as individuals?

Admittedly .. following The Plan's elimination diet exactly to the letter proved a bit more than I could do .. though I've been fascinated with .. and studying the concept ever since.  Certainly there had to be a better way to gather the same information?

Kale Wraps with Garden Veggies and Spicy Chickpeas - Curly kale leaves wrap spicy chickpeas, crisp and refreshing cucumber noodles, and lots of veggies. A zesty peanut sauce to drizzle the top

One of the many things I've loved about working with Dana James is her approach.  Everything is personalized .. from which supplements to take .. tests that might be helpful .. and which foods my body responds best to

Thought it might be fun this week .. to share some of the information I've learned along the way in relation to food sensitivities .. the blood test you can take in lieu of spending months on a strict elimination diet .. as well as my results so far

(** Remember .. what's worked for me .. may not work for you.  Also .. I want to stress how very important it is to have a health care professional analyze the results with you)

What is a food sensitivity?

It's a delayed reaction to the foods we eat that happens in our gut .. not in the blood stream (like an allergy).  When we eat a food our body is sensitive to .. our white blood cells release mediators .. and it's the mediators that cause the food sensitivity reactions (said another way .. our immune system has a reaction)

Reactions vary from person to person .. and may be anything but obvious .. though there's little doubt they can make you sick.  They may cause you to gain weight .. have a runny nose .. headaches .. pain conditions .. or a host of other unpleasantries.

(Essentially .. whatever your health conditions are .. inflammation will be especially noticeable in those areas)

Kale Wraps with Garden Veggies and Spicy Chickpeas - Curly kale leaves wrap spicy chickpeas, crisp and refreshing cucumber noodles, and lots of veggies. A zesty peanut sauce to drizzle the top

Examples of the effects of reactive foods .. from some of my classmates .. this group of fifty who tried The Plan together

One person .. after eliminating lentils from her diet .. noticed her migraines lessened .. not only in frequency .. but intensity as well.  (She was a vegetarian who ate lentils everyday!)

Another suffered from pretty severe joint pain .. one of her biggest food offenders?   Rice .. “I was eating it with my meals .. and also baking with rice flour .. all in my noble pursuit of avoiding gluten.  Who knew?” 

Another .. in the throes of menopause .. noticed if she had only a few of bites of oatmeal .. her hot flashes were dramatically worse (for the entire day!)

Yet another reported eating a single strawberry .. with a gain of 3 pounds(!) by the next morning

Me?  I've discovered inflammation shows up .. like clockwork .. in one of two ways.

The first .. brain fog.  Within a couple of hours .. I'll have a terrible time concentrating .. and feel very much out of sorts.

The second .. lymphoma in my left leg.  The lingering effects of a blood clot that developed and damaged a vein deep inside my leg .. during recovery from a car accident 28(!) years ago.  I can tell shortly after eating a reactive food .. there's noticeably more swelling .. along with varying degrees of a dull ache

What's causing all of these food sensitivities?  What are some of the ways we can identify them?  What are some of the most common food offenders?  Based on the results above .. am I forever banned from 30+ foods .. many of which I really like?

(.. to be continued .. )

Kale Wraps with Garden Veggies and Spicy Chickpeas - Curly kale leaves wrap spicy chickpeas, crisp and refreshing cucumber noodles, and lots of veggies. A zesty peanut sauce to drizzle the top

Such a fun recipe from the weekend ..

With the weather hot and sticky here in Iowa .. and sweet neighbors who dropped off veggies and beautiful leaves of kale(!) .. straight from the garden .. something light seemed in order

A plant-based version of lettuce wraps .. with curly cucumber noodles.  The original recipe called for a zesty peanut sauce (I fed to The Chef).  I love and used Emeril's Simple Balsamic Vinaigrette .. and included it here as well

Enjoy!

xoxo

ps:  This is Part I in a series about food sensitivities.  Part II can be found .. here .. and Part III can be found .. here

Pin For Later

 

~ Adapted from Clean Eating Magazine | July/August 2015

Kale Wraps with Garden Veggies and Spicy Chickpeas
 
Prep time
Total time
 
Author:
Serves: 6 Servings
Ingredients
  • Kale Wraps
  • 2 large cucumbers
  • ½ tsp + pinch sea salt, divided
  • 4 large curly kale leaves, washed, patted dry and tough stems removed
  • 1 cup BPA-free-canned chickpeas, drained and rinsed
  • 2 pinches each ground black pepper and chile powder, divided
  • Pinch ground cumin
  • 1 orange bell pepper, finely chopped
  • 11/3 cups shredded purple cabbage
  • ¼ cup chopped cherry tomatoes
  • ¼ cup fresh alfalfa sprouts
  • 3 Tbsp finely chopped fresh cilantro leaves
  • 1 small clove garlic, minced

  • Zesty Peanut Sauce
  • ½ cup natural unsalted creamy peanut butter
  • 1 tbsp reduced-sodium tamari sauce
  • 2 tsp fresh lime juice
  • 1½ tsp raw honey (** if you'd like to make this recipe vegan .. liquid sweetener of your choice)
  • Pinch ground ginger

  • Simple Balsamic Vinaigrette
  • ¼ cup balsamic vinegar
  • 2 tsp coconut sugar, optional*
  • 1 Tbsp chopped garlic
  • ½ tsp salt
  • ½ tsp freshly ground black pepper
  • ¾ cup olive oil
Instructions
  1. Kale Wraps
  2. Slice ends off cucumbers.
  3. Working one at a time, secure cucumber in a spiral slicer and turn the crank to create noodles. Place noodles in a colander over a bowl; sprinkle with ½ tsp salt and let sit for 10 minutes to drain liquid.
  4. On a flat surface, lay each kale leaf flat.
  5. In a medium bowl, mash chickpeas with a fork and season with pinch each salt, black pepper, chile powder and cumin.
  6. Divide the chickpea mixture among kale leaves and spread in an even layer to within 1 inch of edges.
  7. Over chickpea mix, layer cucumber noodles, bell pepper, cabbage, tomatoes, sprouts and cilantro.

  8. Zesty Peanut Sauce
  9. To a mini food processor or blender, add garlic, peanut butter, tamari, lime juice, honey, ground ginger and remaining pinch each black pepper and chile powder.
  10. Add 1 tbsp water; process until smooth.
  11. Add more water, 1 tbsp at a time, and process until sauce reaches desired consistency.

  12. Simple Balsamic Vinaigrette
  13. Beat the vinegar in a bowl with the optional sugar, garlic, salt and pepper until sugar and salt dissolves.
  14. Then beat in the oil by droplets, whisking constantly. (Or place all the ingredients in a screw-top jar and shake to combine.)
  15. Taste and adjust the seasonings.

  16. Finish and Serve
  17. Drizzle 1 tsp dressing over ingredients on each kale leaf.
  18. Fold in sides of each kale leaf and roll up like a burrito; secure with a toothpick. Slice each wrap in half and serve with remaining dressing
Notes
Nutritional Data by %
% Protein: 8
% Carbs: 17
% Fat: 26
Nutrition Information
Serving size: ⅙ Total Recipe Calories: 247 Fat: 8.12 Carbohydrates: 10.88 Sugar: 4.34 Protein: 5.46

2 Comments

  • Reply Vanessa @ VeganFamilyRecipes.com July 21, 2015 at 3:50 am

    That peanut sauce sounds Amazing!! Can’t wait to try it(:

    • Reply sexyveggie July 23, 2015 at 1:09 am

      Thanks Vanessa!

    Leave a Reply

    Rate this recipe: