by Feeling Great | Vegetarian Recipes
Tasty Lettuce Wraps: A Simple, Healthy & Delicious Alternative
Looking for an easy way to reduce inflammation and enjoy a healthier alternative to bread? One simple swap is replacing traditional sandwiches with lettuce wraps.
By using crisp, fresh lettuce leaves instead of bread, you create a light, nutrient-packed meal that’s just as satisfying—if not more! The best part? You still get all the flavor of your favorite sandwich fillings, just without the heaviness of gluten-containing grains.
Lettuce wraps are quick to assemble, versatile, and incredibly tasty, so I had to share some of my favorite combos with you!
Upgrade Your Wrap: Herby “Mayonnaise”
A good spread or dressing takes any wrap to the next level. Instead of store-bought mayonnaise, try this creamy, herby cashew-based alternative. It’s easy to make, full of flavor, and much healthier!
Ingredients:
- 1 cup soaked cashew nuts
- 1 handful fresh basil
- 1 small clove garlic
- Juice and zest of 1 lemon
- Extra virgin olive oil
- Pinch of sea salt
Method:
- Blend all ingredients until smooth and creamy.
- Store in a glass jar in the fridge for up to four days.
💡 Tip: Use this as a spread, dip, or dressing for an extra burst of flavor!
How to Build the Perfect Lettuce Wrap
1: Choose Your Lettuce Base
- Iceberg
- Little Gem
- Romaine
- Chicory
The larger the leaf, the easier it is to wrap! If you’re using smaller leaves, simply pile on the filling and enjoy bite-by-bite.
2: Pick Your Favorite Fillings
Here are some delicious combinations to try:
Avocado & Chicken Wrap
- Avocado
- Red onion
- Cherry tomatoes
- Poached chicken
- Cucumber
- Fresh basil
Smoked Mackerel Wrap
- Smoked mackerel
- Spring onions
- Avocado
- Watercress
- Grated carrot & beetroot
Tuna & Dill Wrap
- Tuna
- Spring onions
- Cherry tomatoes
- Capers
- Fresh dill
Prawn & Mango Wrap
- Prawns
- Red onion
- Mango
- Fresh coriander
Chickpea & Lemon Wrap (Vegan Option)
- Chickpea & lemon pâté
- Spring onions
- Cherry tomatoes
Shortcut Tip: No time to prep? Simply buy a healthy sandwich, remove the bread, and load the filling into lettuce leaves for an instant wrap!
Why You’ll Love These Lettuce Wraps
- Light yet satisfying – Perfect for a fresh, energizing meal.
- Gluten-free & anti-inflammatory – Great for reducing bloating and inflammation.
- Quick & customizable – Mix and match fillings to suit your taste!
💡 Tip: Serve with extra lemon juice, a drizzle of olive oil, or a sprinkle of fresh herbs for added freshness!
What’s Your Favorite Lettuce Wrap Combo?
I’d love to hear your go-to fillings! Drop a comment below and let’s swap ideas. If you enjoyed this, share it with someone who’d love a fresh, healthy meal idea! 🥬✨
If you’re interested reading about Dairy-Free Milks: Delicious & Nutritious Alternatives or Fennel and Grapefruit Salad and if you love it share it with friends and love ones!
by Feeling Great | Vegetarian Recipes
Amaranth Tabouleh – A Nutritious & Flavorful Beans and Grilled Haloumi Salad Option
Tabouleh or Amaranth Tabouleh is a fantastic base for a variety of dishes. It pairs well with fish, roasted vegetables, or meats, making it a versatile meal. If you’re looking for something extra, grilled haloumi adds a deliciously salty and slightly chewy texture. However, if you follow a dairy-free or vegan diet, you can easily skip the haloumi and enjoy the salad on its own.
Serves: 4 – Amaranth Tabouleh
Ingredients
For the Tabouleh:
- ½ cup amaranth
- 1 cup water
- 2 kale leaves, stalks removed, leaves torn
- 3 Tbsp lemon juice
- 2 Tbsp extra-virgin olive oil or macadamia oil
- 1 ripe tomato, finely diced
- 1 cup flat-leaf parsley, finely chopped
- 10 raw almonds, finely chopped
- 2 Tbsp walnuts
- 2 Tbsp rice malt syrup or honey
For the Salad:
- 400g green or yellow beans, trimmed
- 3 Tbsp olive or macadamia oil, plus extra for cooking
- 2 x 250g packets haloumi, sliced (1cm thick)
- 2-4 lemon wedges
- 1 tsp dukkah or za’atar spice mix
Instructions
- Rinse amaranth under cold running water to remove any bitter residue.
- In a small saucepan, bring water to a boil. Add amaranth, cover, and simmer on low for 10 minutes, stirring occasionally.
- Once cooked to a firm but tender texture, drain and let it cool.
- In a large bowl, drizzle lemon juice and olive oil over kale, then gently massage to soften the leaves.
- Add amaranth, diced tomato, parsley, and almonds, mixing well.
- Coat walnuts with rice malt syrup or honey, then stir them into the tabouleh.
- Bring a pot of water to a boil and cook beans for 3-4 minutes until tender. Drain and set aside.
- Heat olive oil in a large frying pan over medium heat. Add haloumi slices and cook for 2-3 minutes per side, until golden brown.
- Divide tabouleh evenly onto serving plates.
- Top with beans and grilled haloumi (or roasted vegetables and meats for an alternative).
- Sprinkle with dukkah or za’atar for extra flavor.
- Serve with lemon wedges on the side for a fresh citrus kick.
Enjoy your delicious and wholesome Amaranth Tabouleh meal!
Love This Recipe? Share It!
If you enjoyed this Amaranth Tabouleh with Beans & Haloumi, share it with friends or leave a comment below. Happy cooking!
You can also try this Homemade Baked Beans or this Homemade Sauerkraut recipe and share it with your friends if you love it! Make sure to CONTACT me for a personalized health plan!
by Feeling Great | Vegetarian Recipes
Homemade Sauerkraut: A Gut-Healthy, Probiotic-Rich Superfood
If you’re looking to improve digestion, boost immunity, and support gut health, adding naturally fermented foods to your diet is a great place to start.
Homemade Sauerkraut is one of the best probiotic-rich foods you can make at home. It’s loaded with healthy bacteria, gut-healing properties, and cancer-fighting nutrients, making it an excellent addition to any meal.
Due to antibiotic use, processed foods, and even chlorine in drinking water, our gut bacteria can become depleted. Regularly consuming fermented foods like sauerkraut helps restore healthy bacteria levels, aiding in digestion and overall well-being.
What is Sauerkraut & Why is it So Beneficial?
The magic of sauerkraut lies in its fermentation process. This ancient preservation method, called lacto-fermentation, relies on the natural lactic acid bacteria found in vegetables.
When combined with salt, these bacteria begin the fermentation process, creating a tangy, probiotic-rich food that’s incredibly good for your gut.
Some of the best vegetables for fermentation include:
- Cabbage – The classic choice for making sauerkraut.
- Cucumbers – Used to make traditional pickles.
- Radishes & Green Beans – Great alternatives for variety.
Fermentation Tips:
- Salt Calculation: Use 60g of salt per 2.5kg of vegetables for the best results.
- Ideal Temperature: 20-22°C (68-72°F) ensures proper fermentation in 3-4 weeks.
- Timeframe: Warmer temperatures speed up fermentation, while cooler ones slow it down.
How to Make Homemade Sauerkraut
Makes: ~1.35kg (fills 2 medium preserving jars)
Preparation Time: 30-45 minutes (+ fermentation)
Storage: Keeps 1-2 months in the refrigerator
Ingredients:
Sauerkraut:
- 2.5-3kg hard white or red cabbage (or a mix of both), shredded
- 60g coarse sea salt or rock salt
- 1 tbsp caraway seeds
Brine:
- 1.5 tbsp sea salt
- 1L boiled water (cooled)
Step-by-Step Method
1. Prepare & Salt the Cabbage
- Weigh the shredded cabbage to calculate the amount of salt needed.
- Place cabbage in a large bowl and sprinkle evenly with salt.
- Let it sit for a few minutes to allow the salt to draw out moisture.
2. Pack into Jars
- Layer the cabbage into a large jar, pressing it down firmly in 5cm layers.
- Sprinkle caraway seeds between layers for added flavor.
- Leave 7.5cm of space at the top of the jar.
- Pour in the natural cabbage juices and extra brine if needed, ensuring the cabbage is fully submerged.
3. Ferment the Sauerkraut
- Cover with muslin (cheesecloth), place a plate over the top, and weigh it down with a jar filled with water.
- Store at room temperature, ideally 20-22°C.
- Check daily to ensure the cabbage remains submerged. If scum forms on the surface, remove it and replace the muslin.
4. Seal & Store
- Fermentation is complete when bubbling stops—this usually takes 3-4 weeks.
- Transfer the sauerkraut into sterilized jars, seal, and refrigerate.
How to Enjoy Sauerkraut
Sauerkraut is incredibly versatile and can be enjoyed in many ways:
- As a side dish – Pairs perfectly with roasted meats, fish, or grilled veggies.
- In salads – Adds a probiotic boost to leafy greens.
- Topped on sandwiches & burgers – Enhances flavor and texture.
- Blended into dips – Mix with hummus or guacamole for a tangy twist.
Probiotic Tip: To preserve gut-boosting probiotics, always eat sauerkraut raw—high heat destroys beneficial bacteria.
Final Thoughts: Boost Your Gut Health
Making sauerkraut at home is easier than you think! With just a few ingredients and some patience, you’ll have a flavorful, gut-nourishing superfood ready to enjoy. Have you tried making sauerkraut before? Drop a comment below and share your experience!
Here’s another healthy recipe you can try Vegetable Stock or this vegetarian recipe about Amaranth Tabouleh and If you loved this recipe, share it with friends and family—because better gut health starts in the kitchen!
CLICK HERE for a consultation and a personalize health plan.
by Feeling Great | Vegetarian Recipes
Cauliflower Soup Indian Spiced: A Warm & Flavorful Comfort Bowl
Indian Spiced Cauliflower Soup – A Cozy, Flavorful Delight
Warm, Creamy & Packed with Fragrant Spices
If you’re looking for a rich, comforting, and nutritious meal, this Indian Spiced Cauliflower Soup is a must-try. Infused with warming spices, roasted cauliflower, and a smooth, velvety texture, this dish delivers flavor and nourishment in every spoonful.
Not only is it naturally gluten-free, dairy-free, and vegan-friendly, but it’s also incredibly easy to prepare. Whether you need a quick weeknight meal or a cozy dish for meal prep, this soup is a satisfying choice.
Why You’ll Love This Spiced Cauliflower Soup
- Creamy & Smooth – Indulgent texture without heavy cream.
- Wholesome & Nutritious – Loaded with fiber, vitamins, and antioxidants.
- Perfect for Any Season – Warm for winter, yet light enough for summer.
- Simple & Easy – Made in one pot with basic pantry ingredients.
Ingredients (Serves 4-6)
For the Soup:
- 1 large cauliflower, cut into florets
- 1 tbsp olive oil or coconut oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1 tsp garam masala
- ½ tsp ground coriander
- ½ tsp smoked paprika
- 4 cups vegetable broth
- 1 cup coconut milk (or cream for a richer texture)
- 1 tsp sea salt (adjust to taste)
- ½ tsp black pepper
For Garnishing (Optional):
- Fresh cilantro or parsley
- Toasted pumpkin seeds or crushed almonds
- A swirl of coconut cream
How to Make Indian Spiced Cauliflower Soup
1. Roast the Cauliflower
- Preheat the oven to 200°C (400°F).
- Toss cauliflower florets with olive oil, salt, and pepper, then spread them evenly on a baking sheet.
- Roast for 20-25 minutes until golden brown and slightly crispy.
2. Sauté the Aromatics
- Heat olive oil in a large pot over medium heat.
- Add chopped onion, garlic, and ginger, cooking for 3-4 minutes until softened.
- Stir in turmeric, cumin, garam masala, coriander, and smoked paprika, and cook for 1-2 minutes to enhance their flavors.
3. Simmer the Soup
- Add the roasted cauliflower to the pot, then pour in the vegetable broth.
- Bring to a gentle simmer and cook for 10 minutes, allowing the flavors to blend.
4. Blend Until Smooth
- Use an immersion blender to puree the soup until creamy. Alternatively, blend in batches.
- Stir in coconut milk and simmer for another 2-3 minutes. Adjust seasoning as needed.
5. Serve & Enjoy
- Ladle into bowls and garnish with fresh herbs, toasted seeds, or a drizzle of coconut cream.
- Serve hot with naan, crusty bread, or basmati rice.
Tips for the Perfect Cauliflower Soup
- Enhance the Flavor: Roasting the cauliflower adds a deeper, nuttier taste.
- Adjust the Spice Level: Add a pinch of red chili flakes or cayenne pepper for extra heat.
- Make It Heartier: Stir in chickpeas or lentils for extra protein.
- Storage & Meal Prep: Keeps well in the fridge for 3-4 days or freeze for up to 3 months.
Serving Suggestions
- With Crusty Bread – Perfect for dipping.
- Over Basmati Rice – A delicious way to make it a full meal.
- Paired with a Fresh Salad – A great balance of light and hearty.
Tried This Recipe? Let Me Know!
If you’ve made this Indian Spiced Cauliflower Soup, drop a comment below! Share your thoughts, and if you loved it, spread the joy with family and friends. Good food is always better when shared!
by Feeling Great | Dinner Recipes, Lunch Recipes, Vegetarian Recipes
Stuffed Butternut Pumpkin with Lemon Cream Sauce: A Flavor-Packed Comfort Meal
This Stuffed Butternut Pumpkin with Lemon Cream Sauce is the perfect choice. It’s packed with hearty, wholesome ingredients, delivering a wonderful balance of sweet, savory, and zesty flavors. Whether you’re serving it as a main dish or an impressive side, this recipe is sure to become a favorite.
And remember you can serve this with fish, chicken or any other protein of your choice if you so desire or keep it vegetarian.
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by Feeling Great | Vegetarian Recipes
Cauliflower Fried Rice: A Light & Flavorful Twist on a Classic
Courtsey: Teresa Cutter
Cauliflower Fried Rice is the perfect solution! It’s a quick, flavorful, and satisfying dish that delivers all the classic flavors of traditional fried rice—without the heaviness of regular rice. Especially If you’re craving the comforting taste of fried rice but want a low-carb, nutrient-packed alternative.
Made with grated cauliflower, colorful veggies, and a savory blend of seasonings, this dish is both light and packed with fiber, vitamins, and antioxidants. Whether you’re following a gluten-free, keto, paleo, or simply a clean-eating lifestyle, this meal will keep you feeling energized and nourished.
Why You’ll Love This Cauliflower Fried Rice
- Low-Carb & Keto-Friendly – A great alternative to traditional rice.
- Packed with Nutrients – Loaded with fiber, vitamins, and antioxidants.
- Quick & Easy – Ready in under 20 minutes, perfect for busy days.
- Versatile – Can be made vegan, vegetarian, or protein-packed with add-ins.
Ingredients (Serves 2-3)
Fried Rice:
- 1 medium cauliflower, grated or riced
- 1 tbsp sesame oil or olive oil
- ½ small onion, finely diced
- 2 cloves garlic, minced
- ½ cup carrots, diced
- ½ cup peas or chopped bell pepper
- 2 eggs, lightly beaten (omit for vegan version)
- 2 tbsp soy sauce or tamari
- ½ tsp ground ginger
- ½ tsp black pepper
Garnishing (Optional):
- Chopped green onions
- Sesame seeds
- Crushed peanuts or cashews
How to Make Cauliflower Fried Rice
1. Prep the Cauliflower
- Wash and dry the cauliflower. Cut into chunks and pulse in a food processor until it resembles rice. If using a grater, finely grate the cauliflower.
2. Sauté the Aromatics
- Heat sesame oil in a large pan over medium heat.
- Add onions, garlic, and carrots, then sauté for 3-4 minutes until softened.
3. Cook the Cauliflower & Veggies
- Stir in the riced cauliflower, peas (or bell pepper), ginger, and black pepper.
- Cook for 5-6 minutes, stirring occasionally until tender.
4. Scramble the Eggs & Finish (Skip for Vegan Version)
- Push the mixture to one side of the pan, then pour in the beaten eggs.
- Scramble until fully cooked, then mix with the cauliflower rice.
5. Add Final Touches & Serve
- Stir in soy sauce (or tamari) and mix well.
- Remove from heat and garnish with green onions, sesame seeds, or crushed nuts.
- Serve warm and enjoy!
Tips for the Best Cauliflower Fried Rice
- For Extra Protein: Add grilled chicken, shrimp, or tofu.
- Make It Vegan: Skip the eggs and add extra veggies or chickpeas.
- For More Flavor: A splash of sriracha or chili flakes gives it a spicy kick!
- Avoid Sogginess: Cook the cauliflower just until tender—don’t overcook!
Final Thoughts: A Healthy Take on a Favorite Dish
This Cauliflower Fried Rice is the perfect way to enjoy comfort food while staying light and healthy. It’s incredibly versatile, easy to make, and full of delicious flavors that will keep you coming back for more.
Here’s another cauliflower recipe, Indian Spiced Cauliflower Soup or this vegetarian recipe the Avocado Dip for Roasted Vegetables tried this recipe? Let me know in the comments! If you loved it, share it with someone who enjoys healthy, flavorful meals!
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