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–+ servings

Kale Pesto Basil Wraps

Recipe by: Lissa Maris
This wrap recipe is one of Dr. Greger’s favorites and was generously shared with NutritionFacts.org by Lissa Maris from her cookbook, Lissa’s Hand Salads.
You need a few things to make these wraps, but they’re worth the effort!
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Course Main Course
Difficulty Moderate
Servings 2
Daily Dozen Cruciferous Vegetables, Greens, Herbs and Spices, Nuts and Seeds, Other Fruits, Other Vegetables

Equipment

  • a dehydrator
  • rimmed silicone dehydrator sheets
  • a high-speed blender that can hold 64 ounces (like a Vitamix)
  • an offset spatula (optional)

Ingredients
  

Green Wrap:

  • 4 cups (100g) chopped kale, stems removed
  • 2 cups (50g) fresh basil leaves
  • 2 jalapeños (about 28g), seeds removed
  • 1 cup (170g) chopped zucchini
  • 2 celery ribs (about 80g)
  • 3 pitted medjool dates (about 75g)
  • 2 tablespoons hemp seeds
  • 3 garlic cloves
  • 2 tablespoons lemon juice
  • 2 tablespoons nutritional yeast
  • 2 tablespoons freshly ground chia seeds
  • 2 tablespoons psyllium husk powder

Kale Filling:

  • 1 tablespoon lemon juice
  • 1 teaspoon white miso paste
  • 1 garlic clove, grated
  • ½ teaspoon onion powder
  • ¼ teaspoon mustard powder
  • 2 cups (50g) kale, stems removed
  • 2 cups (140g) shredded green cabbage
  • 1 cup (90g) shredded Brussels sprouts

Pesto Sauce:

  • 2 pitted medjool dates (about 50g)
  • 1 teaspoon white miso paste
  • 1 cup (24g) fresh basil leaves 
  • ¼ cup walnuts
  • 1 tablespoon nutritional yeast
  • ¼ teaspoon black pepper
  • ½ cup water

Optional Fillings:

  • green leaf lettuce (4 to 5 large leaves per wrap)
  • sliced red onion
  • other vegetables or fresh herbs of choice

Instructions
 

For the Green Wrap

  • In a high-speed blender, combine the first ten ingredients, kale through nutritional yeast, with 2 cups (470ml) of water. Blend well, then add the chia seeds and psyllium. Pulse for 3 seconds to combine and thicken. Blending the mixture for too long can cause cracking or separating during dehydration.
  • Divide the mixture over two 14 x 14-inch rimmed silicone dehydrator sheets or three 12 x 10-inch ones. Using a spatula, evenly spread the mixture across the silicone sheets to a thickness of about ¼-inch.
  • Insert the sheets into a dehydrator and dehydrate at 115°F (46°C) for 12 hours, rotating the trays every 4 hours. (Note, do not flip the wraps.) If the wraps are not fully dehydrated and dry after 12 hours, dehydrate for up to 4 additional hours. The wrap is ready when it is firm to the touch and dimples do not form when pressed in the center.
  • Once the wraps are fully dehydrated, remove the sheets from the dehydrator. Leave the wraps on the sheets until ready for use. When you’re ready to fill the wraps, peel them carefully off the silicone sheets.

For the Kale Filling

  • Twenty minutes before serving, in a large bowl, combine the first five ingredients, lemon juice through mustard powder. Mix well. Add the kale, cabbage, and Brussels sprouts, then massage in the lemon dressing. Continue to massage the vegetables until they become soft and bright, about 1 to 2 minutes. Set aside.

For the Pesto Sauce

  • Ten minutes before serving, in a high-speed blender, blend all the ingredients until creamy.

To Assemble

  • Peel the wraps off the silicone sheets.
  • Place a wrap on a clean work surface, positioned like a diamond (rather than a square), with the side that had been touching the silicone sheet facing up. Spread Pesto Sauce over the wrap, then place the lettuce leaves (if using) on the bottom half of the wrap. Follow with the kale filling and any other toppings you choose. Drizzle on Pesto Sauce as desired.
  • Roll up each wrap, squeezing firmly and tucking in the sides as you roll. Cut in half and serve. Any remaining Pesto Sauce can be served as a dipping sauce or stored in an air-tight jar for another use.