Low Fodmap Salmon Avocado Lettuce Wraps
Ingredients
Dipping Sauce
- 2 tbsp peanut butter creamy, or almond butter
- 1 tbsp soy sauce or tamari
- 1 tsp ginger ground
- 1 tbsp lime juice
- 1 tsp brown sugar
- 1/4 tsp red chile flakes optional
Lettuce Boats
- 1/8 avocado
- 1 can salmon skinless, boneless
- 1 tbsp olive oil
- 1 tsp soy sauce
- 3 leaves lettuce romaine
- 2 scallion finely chopped, green tips
- sesame seeds
- salt to taste
- black pepper to taste
Instructions
- Combine all the ingredients for the dipping sauce in a small bowl, set aside.
- In a large bowl, mash the avocado.
- Add salmon, olive oil and soy sauce.
- Fill each lettuce leaf with salmon mixture.
- Garnish with scallions and sesame seeds and season with salt and pepper to taste.
- Dip lettuce boats into the sauce or drizzle on top and enjoy!
Nutrition
We absolutely love these Salmon Lettuce Wraps – they are packed full of heart healthy nutrients and great to grab on the way out the door during a busy day!
Let’s start with salmon – salmon is rich in omega-3 fatty acids, a great source of protein, B-vitamins (including Vitamin B12!), selenium and other important antioxidants like astaxanthin. Omega-3 fatty acids have been proven to have significant impact on brain health, including improvements in memory, productivity, ability to perform calculations, and other daily tasks while reducing risk of depression and anxiety. In addition to brain health, the omega-3’s in salmon have been shown to reduce risk of heart disease, assist in blood glucose control, improve insulin resistance and aid in weight management.
Salmon is also a great source of B-Vitamins, specifically Vitamin B12. This vitamin is really important because it’s only found in animal products and it’s estimated that almost half of Americans are actually deficient in it. Deficiency of Vitamin B12 results in constant fatigue, weakness, and over an extended period of time can progress into a form of anemia where the body isn’t getting the blood and oxygen it needs. The antioxidants in salmon, most importantly selenium and astaxanthin (we can’t pronounce it either, it’s okay!), have shown to have a lot of benefit for protecting cells from damage in patients with increased levels of inflammation – such as those with diabetes, arthritis, dementia, IBS, celiac and heart disease. So really, it’s great for everyone!
Avocado is another one of those super trendy foods right now – why is that? Avocados are packed with nutrients including vitamins B2, B3, B5, B6, B9, C, E, and K plus magnesium, potassium, beta-carotene, and omega-3 fatty acids (talk about a run-on sentence)! Avocados are a great source of fiber which is good for your digestive system, as it feeds the good bacteria as well as improves nourishment of parts of the digestive tract itself. Fiber also helps increase satiety, which is a fancy word for how fast you get full, in a way which helps reduce appetite, decrease the rise of blood sugars, and assist in weight loss goals.
If you like salmon, you are going to love these salmon recipes:
Please let us know what you think of these Salmon Lettuce Wraps in the comments below.
Please note:
Nutrition info is approximate and may contain errors.
Dana uses her advanced training in functional nutrition and food sensitivities to help her clients love and trust food again as they heal from years of painful symptoms that have dominated their lives. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Food Sensitivities Survival Guide.
