September 20, 2012

Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

Wraps are so fast and easy to throw together for a satisfying lunch. This one simply uses salad leaves to wrap deliciously creamy avocado and raw marinated and dehydrated vegetables and is served with a spirulina sun flower seeds mayonnaise.

For the green mayonnaise :

4 tbsp sunflower seeds, soaked for at least 4 hours

2 tbsp freshly squeezed lemon juice (about 1/2 a lemon)

1 tbsp apple cider vinegar

1 tbsp soy lecithin* (not raw)

1 tsp sweet white miso

1 tsp spirulina

Blend all ingredients with just enough water until perfectly smooth. This can take a few minutes, and you will need to scrape the sides of your blender.

To assemble the wraps, lay some salad leaves flat, add some avocado cubes, your choice of vegetables (I used red onions, cherry tomatoes and red and yellow bell peppers), and some mayonnaise. Serve with extra green mayonnaise.

Note: You may use your chopped or julienned vegetables as such, or if you have some time, marinate them in some olive oil and tamari. If you have even more time, dehydrate the marinated vegetables for a few hours. I usually prepare dehydrated vegetables ahead ; this way I have them handy to add to wraps or other meals over the week.

Keep Smiling

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© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/



  1. is soy lecithin necessary in your recipes, and if so what is its purpose? I live in rural Texas and have never seen it.

    • Hi,
      No, soy lecithin is not absolutely necessary.
      I do use it however 1. for its emulsifying properties (for creamy sauces, dips, soups, …), and 2. these emulsifying properties are due to its high content in linoleic acid, choline (phosphatidyl choline) and other phospholipids (phosphatidyl inositol, phosphatidyl ethanolamine).
      Choline and the other phospholipids in soy lecithin help break down fats, reduce inflammation and are very beneficiary for brain health.
      Egg yolk is the best source of lecithin. It is the lecithin in egg yolk that emulsifies mayonnaise, Hollandaise sauce, lemon curd and other similar egg yolk preparations … Scallops, fish, poultry and meat are other good sources. But being vegan, good sources are more limited (collard greens, …) so I like to add soy lecithin to my fatty (nuts, seeds and oils) recipes. There is also sunflower lecithin, for people avoiding soy.
      So if you do eat egg yolks, you are having plenty of lecithin. If you are vegan and you feel that fat metabolism, blood lipids and cholesterol, inflammation and brain health might be areas of concern for you, you might want to source soy or sunflower lecithin from a physical health food store or the internet.
      I hope this helps.

      • Oh, and if you do, make sure you get your soy / sunflower lecithin GMO free, or even better, Organic.

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