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Lettuce or Collard Wraps with Thai Basil, Tempeh, and Peanut Sauce

Serves 4 as an appetizer


    These wraps are naturally gluten-free and can be extra crunchy, juicy, or savoury depending on your wrapper choice. If you use lettuce, choose a type with large, firm leaves that will hold the fillings well. Collard greens are sturdier and more nutritious, but you’ll want to remove the stems before rolling. Don’t let that fibre go to waste, though; dice the stems and use them for soup or stir-fries, or pickle them for salads. 


    What’s peanut butter powder?

    Peanut butter powder has the concentrated flavour of peanut butter without the oil. It’s convenient not only for camping trips, but also for sauces and dips. It comes in unsweetened, sweetened, and chocolate flavours. If you can’t find it, substitute regular, unsweetened peanut butter, and skip the sesame oil. 


    Lettuce or Collard Wraps with Thai Basil, Tempeh, and Peanut Sauce


      Peanut sauce
      • 2 Tbsp (30 mL) gluten-free soy sauce, tamari, or coconut aminos
      • 2 Tbsp (30 mL) rice vinegar
      • 1/4 cup (60 mL) water
      • 1 tsp (5 mL) toasted sesame oil
      • 1/2 in (1.25 cm) piece fresh gingerroot, grated
      • 2 tsp (10 mL) maple syrup or organic palm sugar, to taste
      • 1/4 cup (60 mL) unsweetened, plain peanut butter powder (see tip)
      • 8 oz (225 g) pkg tempeh, cut into 1/4 x 2 inch (1 x 5 cm) pieces
      • 1 bird’s eye chili pepper, thinly sliced (optional)
      • 1 red or yellow bell pepper, julienned
      • 1 cup (250 mL) julienned cucumber or jicama
      • 1/2 cup (125 mL) julienned (unpeeled) apple
      • 1/2 cup (125 mL) Thai or holy basil leaves
      • 1/2 cup (125 mL) fresh mint leaves
      • 1 head lettuce or 1 bunch collard greens


      Per serving:

      • calories209
      • protein27 g
      • total fat8 g
        • sat. fat1 g
      • total carbohydrates23 g
        • sugars5 g
        • fibre8 g
      • sodium417 mg



      In medium pot, bring soy sauce, vinegar, water, sesame oil, ginger, and maple syrup to a boil. Remove from heat. Pour half into medium bowl and stir in peanut butter powder.


      Return pot with remaining marinade to stove and add tempeh pieces. Reduce heat to medium-low, cover, and simmer for 10 minutes, turning tempeh frequently to braise evenly. Remove lid and cook until no liquid remains.


      To assemble, place small amounts of tempeh and fillings in lettuce or collard leaves. Tuck in sides of leaves and roll up to seal, or leave open like tacos. Serve with peanut sauce.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.