Shrimp Salad Wraps - grain-free, dairy-free, low-carb, paleo
Tuesday, July 25, 2017
Summer is such a busy time for me, and being both busy and hot makes me crave salads and other simple recipes that don't require a lot of cooking. If you can say the same, you will love this recipe! Not only is it gluten-free, grain-free, dairy-free, low-carb and Paleo, but other than the tortillas, these Shrimp Salad Wraps don't require any cooking. Just chop and mix the ingredients, wrap and enjoy! It's the perfect picnic lunch or quick dinner!
I've been excited to share this recipe ever since I stumbled upon Abbe's recipe on her blog, This is How I Cook. Her Shrimp Salad Croissants sounded amazing! But, as I always do, I started wondering how I could make the recipe gluten-free, lower in carbs and higher in nutrients. Ladies and gentlemen, I figured it out! How, you ask? Instead of a croissant, I wrapped the shrimp salad in one of my tasty and pliable grain-free tortillas, and I added a secret ingredient to the shrimp salad that you can probably find in your yard: purslane.
Although you might not have heard of this plant, you have probably seen it gracing your yard or garden. Purslane is considered a weed here in the U.S., but in the Mediterranean region (i.e. Greece and Turkey) it is cultivated as food. For good reason, too. Not only does purslane boast a mild and versatile citrus-flavor reminiscent of parsley, its nutrient density surpasses that of spinach!
Yes, this "weed" is a rich source of potassium as well as vitamin E, vitamin C the healthy fats alpha linolenic acid (omega 3) and gamma linolenic acid (source). The Journal of the American College of Nutrition published a study comparing purslane to spinach and found that purslane contains more omega 3 fats (alpha linolenic acid), vitamin E, vitamin C and glutathione (an antioxidant) than spinach. In fact, purslane contains more omega 3 fats than any other leafy green vegetable! As a result, purslane has been studied for keeping the heart, brain and eyes healthy and for tempering inflammation (source).
You do, however, need to be cautious when picking purslane because another plant that grows nearby is toxic: spurge. This article contains a detailed description of both plants, along with some important words of caution, such as "consult your local garden expert" and "never eat a wild plant unless you are 100% sure it is edible." It's great advice. I couldn't have put it better myself!
In addition to a lot of information from the Foraged Foodie, I've provided a photo comparing purslane and spurge to help you distinguish between the two. The plant with dark green leaves and a spot in the middle is spotted spurge (and it will make you sick). You can see the milky white substance that seeps out of it when any stems are broken. Purslane is the other, succulent-looking plant. I think purslane and spurge look distinctively different.
Now that you have Purslane 101 under your belt, I'm sure you can see why I found a way to sneak it into this recipe - it packs a nutritional punch! However, it's not the only ingredient in this recipe that's good for you.
Health Benefits & Nutritional Info
These Shrimp Salad Wraps are full of nutrient-dense ingredients!
- Shrimp: Forget about cholesterol, shrimp contains astaxanthin, a powerful antioxidant that is really good for you! In addition, shrimp contains protein, selenium and copper, all of which are essential for health. And when I say that cholesterol is not a concern, I mean it. The 2015 Dietary Guidelines for Americans reversed the longstanding recommendation to limit dietary cholesterol because research shows "no appreciable relationship between consumption of dietary cholesterol and serum (blood) cholesterol". The report actually said "overconsumption is not a concern". See my Garlic Shrimp post for more information (and a delicious shrimp recipe).
- Celery: Celery might be low in calories, but it has plenty of vitamin K, molybdenum, folate and potassium. In addition, research has shown that celery contains antioxidants and fiber that helps to fight inflammation in the digestive tract. Check out this and this article for more information.
- Parsley: Parsley is not just for decorating your plate! According to the World's Healthiest Foods, it's extremely rich in vitamin K and also a great source of vitamin C as well as volatile oils and antioxidants that have been shown to neutralize carcinogens (cancer-causing substances).
- Almond Flour: Almonds have a long list of health benefits that I summarize in my Flourless Banana Nut Muffins post. In a nutshell, almonds are rich in a long list of nutrients such as biotin, vitamin E, manganese, copper, vitamin B2 and magnesium. In addition, almonds contain antioxidants, fiber and healthy fats, the combination of which make almonds a great choice for your heart (source).
My using my grain-free, Paleo tortillas and Abbe's delicious shrimp salad, this Shrimp Salad Wrap is gluten-free, dairy-free, low-carb, Paleo and nutritious, yet still delicious!
Tips & Tricks
Below are some tidbits that will help make these Shrimp Salad Wraps easy and affordable. If you are wondering where to buy the ingredients at the lowest price or what substitution would make these Shrimp Salad Wraps Paleo, then read on!
I've included Amazon links to products below for your convenience. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Thank you for supporting Taste Abounds!
- To make this recipe Paleo, try Chosen Foods Avocado Oil Mayo. It can be purchased either at Costco or on Amazon for a comparable price. Primal Kitchen Avocado Oil Mayo is also a great option since it is both Paleo and Whole30 approved.
- I bought a 2 lb bag of frozen wild shrimp bay shrimp at Costco for $14.99. It was cooked, peeled and deveined, which made this recipe super easy!
- Almond flour can be pricey, but I've found it to be affordable at Costco, with Natural Grocers selling almond flour for the next lowest price. If neither of those stores are an option for you, check out Amazon.
Shrimp Salad Wraps Recipe
Gluten-free | Dairy-free | Grain-free | Low-carb | Paleo and Whole30 option
Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: about 30 minutes (cook and prep time overlap)
Ingredients
Shrimp Salad:
-
½ lb bay shrimp, cooked, peeled and deveined
- ½ cup mayonnaise
-
2 tsp Dijon mustard
- 1 head romaine lettuce (heart), chopped
-
½ cup finely chopped green onion
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¼ cup chopped celery
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¼ cup minced Italian parsley
- ¼ cup chopped purslane (omit if unavailable in your area)
-
2 Tbsp fresh dill, minced
-
2 Tbsp lemon juice
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1 ½ tsp Old Bay seasoning
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1 Tbsp drained capers
Tortillas:
- 1 cup almond flour (blanched, finely ground)
- 1/2 cup tapioca starch
- 1/4 tsp xanthan gum
- 1/4 tsp salt
- 1 1/4 to 1 1/2 cups water
Directions:
If tortillas have been premade, skip this step. Otherwise, mix together the ingredients for the tortillas in a large bowl until smooth. Drop by the 1/4 or 1/3 cup onto a skillet heated to medium-low. Tilt the skillet around as if making crepes until the batter has spread, as described in my grain-free tortillas recipe. Set the tortillas aside on a kitchen towel or paper towel to cool.
While the tortillas are cooking, wisk together the mayo, Dijon, lemon juice and Old Bay seasoning before mixing in the capers, green onion, celery, parsley, purslane and dill. Fold in the shrimp and romaine and mix until well incorporated.
Spoon about 1/2 - 3/4 cup into each grain-free tortilla, roll into a wrap and serve.
Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
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