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Amelia Freer: How to make delicious lettuce wraps

February 12th 2016 / Amelia Freer


Photography by Kirstin Sinclair

Cutting out bread can be difficult but there's an easy way to replace it in your sandwiches - this super healthy and low-carb Amelia Freer recipe

It’s hard to replace a sandwich at lunchtime – there is something so lovely about wrapping a delicious filling in an outer shell and having a bite of all of the flavours together. When I had to give up bread years ago when I first got ill, I was quite lost until someone suggested I just used lettuce as a replacement for bread – sounds mad I know, and it definitely is messy but it works; it’s a delicious alternative. Now it’s a daily staple in my life so I thought I’d share it with you.

Firstly I like flavour, so I make an alternative “mayonnaise” which is basically just a pesto but made with soaked cashew nuts and blended till smooth. If you don’t want to make this then buy a good fresh pesto instead.

Herby “mayonnaise”

1 cup of soaked cashew nuts
1 handful of fresh basil
1 small clove of garlic
Juice and zest of 1 lemon
Extra virgin olive oil
Pinch of sea salt

Blend altogether in a blender till smooth and store in an old jam jar in the fridge. It lasts for four days.

For the “sandwiches”

4-6 iceberg, little gem, romaine or chicory leaves.

Here are some of my favourite fillings:

Avocado, red onion, cherry tomato, poached chicken, cucumber and basil;
Smoked mackerel, spring onion, avocado, watercress, grated carrot and beetroot;
Tuna, spring onion, cherry tomato, capers and dill;
Prawn, red onion, mango and coriander;
Chickpea and lemon pâté with spring onion and cherry tomato.

The larger the lettuce leaf, the easier it is to wrap. But if you are using a small little gem leaf then just load up a mouthful of the ingredients on the end of the leaf and bite, then repeat!

Worst case scenario, if you don’t get time to buy all the filling – then buy a sandwich with a healthy filling, remove the bread and load the filling into some lettuce leaves and enjoy.


Like this recipe? Read more healthy tips and tricks from Amelia Freer here.

Amelia Freer is a nutritional therapist and author. Check out her Winter ebook in our marketplace and find her latest Cook. Nourish. Glow book here

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