4 large leaves, your choice; Mustards (spicy), Collards (hearty), Rainbow Chard (colorful), Romaine or Baby Bib Lettuce (familiar)
1/2 yellow pepper, finely diced
2 inches cucumber, finely diced
4 ounces tuna, salmon, chicken or tofu


Hummus Spread:
16 oz. can garbanzos (reserve liquid)
Juice of one lemon
2 cloves garlic, diced
1/4 cup tahini (ground sesame paste)
1 tsp ground cumin
1/4 tsp sea salt (optional)


To make hummus spread:
Combine all ingredients in a blender or food processor. Add more liquid as needed to reach desired consistency, creamy, but not runny. Store in a jar in the fridge for 3-4 days. You can also freeze in small quantities to be thawed and consume in the future.

To assemble Lettuce Wraps:
Wash and dry leaves
Spread with 2 Tablespoons hummus
Add 1 Tablespoon each of chopped peppers, cucumber & tomatoes
Add chopped tuna, salmon, chicken or tofu
Wrap, eat, enjoy -- repeat daily in place of traditional sandwiches and look for a six pack in six to eight weeks!

Per Wrap: 134 calories, 3g fat, 9g carbs, 4g fiber, 18g protein, Vitamin A 24%, Thiamin 7%, Riboflavin 7%, Niacin 56%, B6 16%, B12 28%, Vitamin C 71%, Vitamin D 23%, Vitamin E 9%, Folate 26%, Calcium 11%, Copper 6%, Iron 9%, Magnesium 7%, Manganese 9%, Phosphorus 13%, Potassium 8%, Selenium 66%, Sodium 14%, Zinc 5%. Omega-3 to Omega-6 Fatty Acid Ratio: 2.5 to 1. Water: 5 ounces

--Elizabeth Brown, MS, RD, CDE