Make a Lettuce Bun with butter lettuce and leafy greens! Part of the mostly raw vegan diet plan is getting as many veggies into your diet as humanly possible, whether it be through raw foods or cooked vegan foods. That’s where the lettuce bun comes in!
You can use a lettuce bun in a few different ways, as a way to replace bread buns within a given meal. Here’s how:
- As a lettuce wrap or roll up
- As a hamburger bun with veggie burgers, black bean burgers, and mushroom burgers.
- As a taco or burrito
- A B.L.T. or other type of sandwich
What I like about lettuce buns is that they replace bread buns, thus replacing the calories and processed ingredients baked into the bread. If you are on a diet to lose weight, this will work great for you!
I also enjoy the fact that you can use it in so many different ways. For tacos, you can simply use collard green wraps to fold up or as a boat with all those good veggie fillings. Remember: The more veggies, the better! That’s the point of all this. To replace useless food that has little to no nutritional value with the good stuff.
Leafy Green Buns
Let’s talk about which leafy greens make the best buns and why. A lot of greens have a bitter and/or woodsy taste to them, but there may be one or two that have a sweeter flavor.
Butter Lettuce – Butter lettuce is my personal favorite lettuce bun. It’s even shaped like a bun naturally. It has sweet notes of flavor and can hold a burger together pretty easily.
Butter Lettuce Nutrition
Butter lettuce is low in calories and is a fat-free bun. It has 105 % vitamin K. Guess what that means? It’s great for bone health! It also helps with blood clotting, among other things.
Collard Greens – These dark green superstars make for great wraps and roll-ups, as mentioned previously. Collard greens do have a bitter taste, but that bite is what adds a little something to your leafy taquito.
Collard Green Nutrition
Collard greens are another great source of vitamin k. What I didn’t mention before is that vitamin k helps deliver calcium throughout your body. Hence, the bone health! Collard greens also have omega 3 fatty acids, which lower triglycerides, lowering your risk of heart disease. It also has a large source of vitamin A at 36%. Vitamin A is great for your entire immune system! These are just a few of the vitamins and minerals found in collard greens.
Romaine Lettuce – This also makes a great leafy green bun and/or wrap! Romaine lettuce has a fresh taste, slightly bitter by itself. Combined with microgreens and other veggies and fruits, it can taste downright heavenly! It also makes a great taco tortilla because it has a crease in the middle that folds in half. Nature is great!
Romaine Lettuce Nutrition
Romaine lettuce has only 8 calories per cup and is low in carbohydrates. It doesn’t have much in the way of fiber oddly enough, but don’t let that deter you from giving it a try. It’s still super-good for you! It packs a punch with folate, vitamin c, vitamin k, and calcium, just to name a few off the top of my head. Plus, hello! No fat.
Tips for Leafy Buns
- Try not to overfill. It’s not like a regular bread bun so you don’t want to add to many heavy things.
- Use your knife and fork! Although, don’t be afraid to hold it firmly with both hands over your plate.
- Be prepared: It can get a little messy but that’s okay.
- Go light on the condiments. Ketchup, vegenaise, etc. all slide off because it doesn’t absorb. You can still use them if you like, just take it easy!
- Put extra layers for when you want to get some extra nutritional values in.
- Let food cool down a little before adding filling or plant-based burger.
What about you? What’s your favorite lettuce bun or wrap?