Taco Lettuce Wraps with Mango Salsa

by | Jul 2, 2020 | Recipes

Eating for the Seasons: Summer Coolers

Summer is a time of high temperatures, late evening sunshine, and long meals with family and friends. The needs of our bodies change with the seasons and if we look around at what grows in South Florida at this time of year we see a lot of tropical fruit that is high in water content and electrolytes. 

The high temperatures of our sub-tropical climate lead to our bodies natural temperature control mechanism, sweat. When we sweat we not only lose water but we also lose essential minerals and vitamins. The fruit that is prevalent at this time of the year replaces the lost moisture and nutrients that our bodies rely on. Not only is it necessary to replace lost moisture but we tend to crave lighter foods in hot weather. Our filling and delicious taco lettuce wraps are an excellent source of plant-based protein and a range of macro and micro-nutrients.

Nutritional Benefits:

Half a cup of kidney beans provides approximately:

  • nine grams of protein
  • 23 grams of complex carbohydrates
  • only half a gram of fat
  • They are an excellent source of fiber and folate (B9).

Mango contains:

  • cancer fighting antioxidants such as quercetin, isoquercitrin, and astragalin
  • high levels of vitamin C, pectin and fiber

A little known benefit of mango is that it is called the “love” fruit and acts as an aphrodisiac, especially on men. Try out this conscious eating exercise the next time you have a beautifully ripe mango in your hands. Bring your full attention to the colors of the mango’s skin. Notice whether it is green, purple, orange, yellow, red, or a combination of colors. Run your fingers over the surface of the fruit and feel how smooth the skin is. Bring the mango to your nose and take a deep breath in. Allow the smell of the fruit to permeate your nostrils and your awareness. How does your body feel? Do you notice any temperature changes? Any new sensations? Enjoy your body’s reaction to the nourishment you are offering it.

 

RECIPE

Ingredients:

  • 4 organic romaine lettuce leaves
  • 1 avocado, diced  

Salsa:

  • 1/4 onion, grated or minced
  • 1/2 red pepper, diced
  • 2 tomatoes, diced
  • 1/2 Mango, diced
  • 1 tablespoon fresh cilantro, chopped
  • 1 tablespoon fresh mint, chopped
  • 1 lime, juiced (add to taste)
  • 1/4 teaspoon sea salt

Taco Filling:

  • 4 cups of cooked kidney beans
  • 1/2 teaspoon cumin
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon Garlic Powder
  • 1 teaspoon raw honey
  • dash of chili powder (to taste)
  • 2 Tablespoons of coconut oil

Preparation:

  • Mix all salsa ingredients in a medium bowl.
  • Heat the coconut oil in a medium pan on medium heat. 
  • Add spices and heat until fragrant, about five minutes.
  • Add beans and mash until they are mostly smooth but still a little chunky.
  • Remove from heat and add honey. Mix thoroughly.
  • Place 1/4 of taco filling on each lettuce leaf and top with salsa to taste. Add a tablespoon of avocado to each wrap.
  • Enjoy!