Wrap It Up! Recipes

Wrap It Up at LillyPad provided a delicious spread of healthy finger food.

The LillyPad Roll and Zucchini Wrapped Egg Salad rolls

Creamy Egg Salad
Our creamy egg salad was made with egg and tofu and served two ways. The first was in leaves of lettuce (romaine, leaf lettuce and boston/bibb lettuce). The second was wrapped in thin ribbons of zucchini with julienne radish and bell pepper.

Ingredients: (combine to make egg salad)

• 2 hard boiled eggs, chopped or mashed
• 1 Tbsp silken tofu
• 1 tsp yellow mustard
• salt and pepper to taste

Dilled Ham
Served up in lettuce wraps, this filling was a wonderfully savoury change from tuna salad.

Ingredients: (combine to make filling)

• 2 cups cooked ham, cubed
• 1/2 cup dill pickle, chopped
• 3 Tbsp dijon mustard, or to taste

The LillyPad Roll 
A first for us, this mock sushi roll was a hit with our clients.

Ingredients:

• 1 cup cauliflower rice, cold
• 4 Tbsp silken tofu
• 1 tsp chinese five spice
• 1 sheet roasted nori
• 1/2 cup vegetables, sliced (cucumber, bell pepper, onion, asparagus, radish, zucchini)
• soy sauce
• wasabi paste

Directions:

1. Mix cauliflower rice with silken tofu and optional chinese five spice.
2. Place one nori sheet, shiny side down
3. Spread the cauliflower rice mix onto the sheet evenly, leaving 2 cm of room at the top edge.
4. Place sliced vegetables in a line from left to right. For example, a line of cucumber, a line of green onion and a line of bell pepper in parallel.
5. Roll the sheet from the bottom as tightly as possible. We did this by hand but you can also use a sushi mat if you have one.
6. Slice the roll into 1 inch rounds.
7. Use soy sauce and wasabi paste to taste to make a dip for your roll. Enjoy!

Low Carb Potato Bread
Using the Ideal Protein Potato Puree and egg whites, you can make potato bread great for wrapping your 2 cups of vegetables to make a Phase 1 compliant meal. Used immediately after cooking, it will be soft, but if you leave it to cool it will set into a more cracker like crunchiness.


Learn more about lettuce in our Lettuces post.

See our Mustard post to learn more about the flavour of the month used in some of our fillings.

If you love wraps, you might also be interested in a previous LillyPad recipe - Napa Cabbage Spring Rolls

Spinach Dip

This spinach dip is a great low carb, low fat and sugar free alternative to heavy cream based or sweetened prepared dips.

Ingredients

• 1 cup frozen spinach, squeezed and drained
• 4 Tbsp silken tofu
• 3 cloves garlic, crushed or minced
• 1 tsp olive oil
• favourite spices to taste if you'd like to spice things up

Directions

1. Blend all ingredients in a blender or using a hand blender.

Spice ideas:

• onion powder
• celery salt
• cumin
• smoked paprika
• if you like lemon, consider adding some lemon juice

Braised Endive and Maple Mustard Salmon

Salmon is permitted in Phase 1 of our program only once a week. The Maple Mustard recipe below, which is paired with deliciously braised Belgian Endive, will make that dinner stand out.

Braised Endive

Ingredients

• 1/3 cup water
• 1 tsp grapeseed oil
• 1/4 tsp salt
• 1 gram packet of stevia
• 1/2 tsp apple cider vinegar
• 1/4 tsp freshly ground black pepper
• 2 cups Belgian Endive (3 small), cut in quarters lengthwise 

Directions 

1. Combine water, grapeseed oil, salt, steva, apple cider vinegar and pepper. Simmer in a large frying pan over medium heat.
2. Add endives  in a single layer and braise, turning occasionally, for 10 minutes or until the cores give way when pierced with a knife.
3. Increase heat to medium high and cook, turning occasionally, until almost all the liquid has evaporated and the endives are golden brown, about 5 to 10 minutes more.

Maple Mustard Salmon

Ingredients

• 8oz salmon fillet, skin on
• 2 Tbsp mustard, dijon or yellow
• 2 Tbsp Ideal Protein Maple Syrup

Directions

1. Preheat over to 350 degrees.
2. Combine the mustard and maple syrup together and brush over the top of the fillet.
3. Line a baking sheet with parchment paper and place the fillet on it, skin side down. Bake until salmon is cooked through, about 20 minutes. Serve immediately.

Marvelous Mustard

Mustard is a well known and versatile plant used in many cuisines. It has a hot, pungent taste and can also have flavour elements of salt and sour when prepared. There are many types of prepared mustard made with powder and seeds that can be directly used in recipes as well.

Mustard as a Seasoning

Dry Mustard - ground seed
You'll find this powder used in spice rubs, sauces and dips. You can also use it to make your own yellow mustard.

Mustard Seed - white/yellow, brown, black
The seed of the mustard plant is often used in pickling and sauces, as well as in a similar manner to dry mustard.


Types of Prepared Mustard commonly found in Canada
When choosing a mustard, always check the nutritional information on the label for added sugars.

Yellow Mustard
The most commonly used mustard in North America, yellow mustard is a relatively mild mustard with little caloric or nutritional content.Prepared with vinegar and turmeric.

Dijon Mustard
Dijon mustard has more bite than yellow and a few more calories, though still fairly negligible. It is prepared with verjuice or white wine instead of vinegar.

Brown or Deli Mustard
A bit spicier that yellow mustard, the seeds are more coarsely ground in making this variety.

Hot Mustard
This is usually a spicier and more pungent version of mustard using brown or black seeds.

Honey Mustard
Most mustard varieties also come as a honey mustard (honey mustard, honey djion, etc). These are essentially the base mustard with added honey or some form of sugar, and so not good options if you want to minimize your calories/carbs. Not allowed on Phase 1.


Recipes
See these recipes for examples of how mustard can be used:

• Asparagus and Jicama Spring Salad
• Scalloped NotPotatoes
• Citrus and Mustard Chicken Marinade

Grilled Radicchio

The combination of the sweet from stevia and dijon mustard adds a delicious contrast to grilled radicchio's bitter edge. This side is perfect served with grilled meat, poultry or fish marinated in Walden Farms BBQ sauce.

Ingredients

• 1 head radicchio
• 2 tsp grapeseed oil
• salt and pepper to taste
• 2 tsp apple cider vinegar
• 1 clove garlic, minced
• 1 tsp dijon mustard
• a pinch of stevia

Directions for Grilled Radicchio

1. Leaving core intact, cut radicchio in half ; thread onto skewers. 
2. Brush with oil; sprinkle with half each of the salt and pepper.
3. Grill, covered, on greased grill over medium-high heat, turning often, until wilted and lightly browned and centres are softened, about 10 minutes. Alternately, broil at 450 degrees in an oven for the same amount of time.
4. Remove from heat and serve.

Directions for Grilled Radicchio Salad

1. Follow instructions for grilled radicchio. 
2. Slice the finished radicchio into thin, noodle-like pieces.
3. In a bowl, mix together the apple cider vinegar, garlic, dijon mustard and stevia.
4. Add radicchio and toss. Serve warm or cold.

Lettuces

Lettuces have been cultivated for thousands of years and with good reason, given their vitamin and fibre content. They are also easy to grow. Lettuces are most commonly seen in salads, but can be used in many ways, so stay tuned for more recipes this month. More on the different lettuces we'll be touching on this month can be found below.

Types of Lettuce

Leaf
Generally seen in red or green and used as a salad lettuce.

Romaine
Most often seen in Caesar salads, this lettuce also works well on sandwiches and as a substitute wrap. 

Crisphead

Also known as Iceberg lettuce, this variety is mostly water and used in salads, but is not as nutritious as its other kin.

Boston
Also known as Butterhead or Bibb lettuce, this type is more tender and flavourful.

Other Lettuce-like vegetables

Belgian endive
Belgian Endive is also known as endive or chicory, its delicate flavour makes it a versatile choice for baking, grilling, boiling or eating raw.

Raddichio
Raddichio is somewhat bitter. While it is sometimes added to salads, grilling or roasting the vegetable mellows its taste.

Spinach
Spinach is a vegetable high in many vitamins and minerals, great for adding to salads, sauteing with other vegetables or pureeing into soups, sauces and beverages. 

Arugula
Arugula is sometimes known as Rocket. Having a strong flavour, it is most often mixed with other greens for salad or used chopped as a garnish.

Tart Rhubarb Chutney

Rhubarb is in season for a short time, and while lettuces are our vegetable of the month, we couldn't resist this fantastic chutney. The tart rhubarb and onion combination is great for pairing with any roasted, pan seared or barbecued meat like pork, lamb, chicken or beef.

Ingredients

• 1 tsp grapeseed oil
• 1/4 cup red onion, chopped
• 1 salt and black pepper
• 1 3/4 cups rhubarb, 1/2 inch slices
• 2 packets or 2 grams stevia
• 1 tsp apple cider vinegar
• 2 Tbsp water

Directions

1. Heat the grape seed oil in a medium saucepan over medium heat. 
2. Add the onion, rhubarb, stevia, ½ teaspoon salt, ¼ and teaspoon pepper and water. Cook, stirring occasionally, until tender 7 to 10 minutes.  
3. Stir in 1 teaspoon of the vinegar and remove from heat.