A client recently asked me to share some good recipes for packed lunches. It's common to think of sandwiches when we think of what to pack for lunch. I love these nori wraps because they are free of processed carbohydrates and contain only whole plant foods (with some of our favorite WFPB condiments). 

Norritos are essentially the combination of a burrito and sushi. Rather than filling the nori with cold rice, raw fish, and raw veggies. We're stuffing them with savory cooked veggies and rice, bringing in much more nutrition and fiber to the meal. 

We love making these for to-go meals but enjoy them just as much when made to eat at home. They are delicious when made fresh with warm rice and veggies, but store well in the fridge, and are delicious served cold. 

Let's take a look at some of the healing ingredients included in this recipe. 

• Rice is a wonderful staples food in a Whole Food Plant-Based lifestyle. All rice is rich in B-vitamins, many minerals, and has a great amino acid profile. While some varieties are packed with nutrition, others have less impressive nutrition profiles. For example, brown rice contains many antioxidants, such as quercitin, luteolin, and apigenin. Black rice is rice in anthocyanin, which has anti-cancer effects in the body. Red Rice is higher in fiber and protein than other forms of rice and is also packed with antioxidants. Wild rice also has an anti-oxidant capacity 30x greater than that of white rice. White rice, contains less fiber, protein, antioxidants than the other varieties mentioned above but can still be included in a WFPB diet. There are some concerns about the arsenic content of rice. Our point of view at Alter Health is that the consumption of rice 2-3 times/week will not create a toxic load in the body, especially in the context of a WFPB lifestyle, which is such a powerfully detoxifying lifestyle. 
• Yams are one of the bright orange foods that make me think of beta-carotene, the plant form of Vitamin A. However, yams are also rich in Vitamin C, B-vitamins, potassium, manganese, and copper. Yams also contain a unique compound called diosgenin, a phytonutrient known for supporting blood pressure control, hormonal regulation, neuronal growth, and potent antioxidant and anti-inflammatory properties. Yams contain high amounts of soluble fiber, known to support cholesterol balances and weight optimization. Finally, yams are high in resistant starch, which helps to fuel intestinal microbes and support overall digestion. 
• Nori is a type of edible seaweed that is commonly used to make sushi. Nori is one of the very few plant foods that contains some Vitamin B12! It is also very rich in beta-carotene, manganese, potassium, copper, iron, zinc, selenium, and (unique to sea vegetables) iodine. Iodine is an essential mineral for thyroid health. If you choose not to eat iodized table salt, it's good practice to include some sea vegetables such as nori in the diet weekly. 
• Onions are a great staple in the WFPB lifestyle and shine nutritionally for a whole host of reasons. Onions have received the reputation for being a heart-healthy food because studies have shown they help reduce cholesterol, triglycerides, and inflammation, all of which help lower the risk of heart disease. These health effects may be attributed to onions' high content of quercetin and anthocyanins, potent antioxidative and anti-inflammatory compounds. Onions contain allicin, an anti-microbial compound that helps protect the body from infection. Onions are high in sulfur, a nutrient that is essential for detoxification and many other functions in the body. Finally, onions contain a high amount of specific fibers called inulin and fructooligosaccharides that serve as prebiotics and support a healthy microbiome. 
• Garlic, like other members of the allium (onion) family, contains high levels of a compound called allicin, which has been shown to help reduce blood pressure, cholesterol, triglycerides and also has a strong anti-microbial effect. Garlic is also high in sulfur-containing compounds, which are known for their detoxifying and anti-cancer effects.
• Ginger is often known for its anti-inflammatory powder from phytonutrients called gingerols. It is also a soothing herb for the digestive tract to relieve nausea, gas, and bloating. Ginger even has antimicrobial effects. 
• Mushrooms, every kind, contain very special beta-glucans, which are a specific type of polysaccharide that supports healthy immune function. Mushrooms are very rich in B-vitamins, which are essential for energy production. They contain high amounts of selenium and zinc, crucial minerals for the immune system and skin health.
• Bell Peppers are one of the most Vitamin C-rich foods, containing 169% of the recommended daily intake in just one medium pepper. As a reminder, Vitamin C is an essential nutrient for immune health, skin health, joint health, and an important antioxidant. Bell peppers also contain exceptional levels of Vitamin B6, Vitamin K, Potassium, Folate, Vitamin E, and Vitamin A. They possess healing phytonutrients as well, such as capsanthin (a powerful antioxidant), Violaxanthin (a carotenoid and antioxidant), quercitin (known for immune-boosting and anti-inflammatory effects), and lutein (known for supporting eye health). 
• Broccoli is definitely a superfood! It contains substantial levels of all vitamins and minerals (except for vitamin B12 and vitamin D). It also has highly beneficial compounds called sulforaphanes, which support detoxification, brain heart, and heart health. Brocolli also contains a compound called 3,3'-diindolylmethane (DIM), which has been shown to have hormonally balancing and anti-cancer effects. 

Finally, here's the recipe

I hope you enjoy making these delicious norritos!

Your's Truly,

Dr. Susanna