top of page
  • Writer's pictureTerra Thomas, MS, NBH-HWC, CHPC

REST & DIGEST: 10 Veggie Swaddle

Updated: Jul 20, 2023

Plethora of prepped veggies for our wraps.

Over the past several weeks I’ve jumped back into a regular running routine with added mileage and even some time on trails (my to-die-for fave!) My body is C-R-A-V-I-N-G nourishment to keep my energy levels from dropping, muscles repairing, and hormones balanced.

My happy place.

The sweaty and smiling pic was half way into my long run yesterday morning in a little nook of SB I had yet to visit. This meal gave gobs of goodness to replenish what my body needed for sustained energy and balanced hormone levels for the rest of the busy day.

Currently, I am grateful to have room in my life to look at a food-first approach to success with stress in addition to the athletic pieces, life is such a constant juggle of priorities.

To add to the fun & joyous summer vibe, Lake (my 15 year old daughter) is in my custody for the next 4 weeks and she asked NOT to travel for this chunk of her summer. She already has traveled to Cabo, London and her Dad’s lake house in Arkansas. Spending 4 weeks together gives us the opportunity to truly enjoy our first summer in our delightful little house across from the ocean in Santa Barbara. She is training with her high school cross country team 5 days a week and requested I use my badass-ability to bring joy to food and serve up some sporty deliciousness aimed for optimal recovery so she can perform day after day.

For over a decade now I have been making a dish she adores which I call Rainbow Noodles. If you’ve ever come to my house for dinner outside of tacos on Tuesday, there is a high probability it is what I served. When I travel to my out-of-town clients' kitchens it is my first suggested recipe for us to make together as leftovers are almost better and super easy to create a second meal from the prepped ingredients. Yesterday I dabbled in my creative and merged a few of my recipes, largely influenced by Rainbow Noodles. I had an absolute blast in the kitchen prepping, singing, dancing and making a HUGE mess. Luckily, Lake tackled the clean-up!

We both had larger volume trainings yesterday. In both middle-age fitness training and in high school sports summer training mode, what we eat can make a difference in performance recovery, moods, and energy levels throughout the day. The concept of "rest and digest" comes into play as well, emphasizing the significance of allowing our bodies to rest and activating the parasympathetic nervous system for optimal digestion and nutrient absorption. There is an opportunity with balanced macronutrients to repair damaged muscle tissues and replenish depleted glycogen stores. Additionally, including a variety of micronutrient-rich foods helps to support immune function and reduce inflammation. Supporting the recovery process helps to lay the foundation for how we will be able to show up today, tomorrow and next week to train. I describe this concept to my clients as "future food". "What you eat plays a role", sounds simple and also an easy concept to let slide and forget about. Yesterday's meal was a downright yummy and recovery-optimal suggestion I wanted to share.

As you have probably heard before, anytime we choose color with our fruits and vegetables, we are guaranteed to get diversity in our nutritional offering with a host of benefits short and long term.

10 veggie wrap & peanut sauce

Lake returned home from her training yesterday with a friend and they enjoyed assembling the wraps serving after serving after serving….they were just SO frickin’ GOOD!

Here is a breakdown of the benefits for our bodies from the ingredients I grabbed….

🌱 Micro Rainbow Sprouts:

Micro sprouts are itsy-bitsy but mighty when it comes to their micro-nutrient PUNCH . These young seedlings are rich in vitamins A, C, and K, as well as minerals like potassium and magnesium. Additionally, broccoli sprouts contain sulforaphane, a compound known for its potential stress-reducing properties. (I'm a huge advocate of anything to set me and those I love up for success with stress.)

🥑 Avocado:

The creamy and luscious avocado brings hormone-balancing & brain-benefiting fats to the table, along with vitamins E and B6. It also contains stress-busting nutrients like folate and potassium, which help regulate blood pressure and support overall heart health.

💜 🥬 Purple Cabbage:

Purple cabbage not only adds vibrant color to the veggie wrap but also provides a hefty dose of vitamin C, fiber, and antioxidants. Its high anthocyanin content contributes to reducing inflammation and supporting brain health. It also gave a nice crunchy texture to the wrap.

🌿 Basil & 🌿 Cilantro:

Basil and cilantro are flavorful herbs and my family is a huge fan of recipes using these two together in recipes. Basil contains antioxidants, vitamins A and K, and essential oils that promote stress reduction and support digestion. Cilantro, on the other hand, is a rich source of vitamin C, iron, and fiber, which aids in detoxification and digestion.

🥕 Multicolored Carrots:

Adding in some purple, orange and yellow, these multicolored carrots offer a range of antioxidants and phytonutrients, each color providing unique health benefits. Carrots are packed with beta-carotene, which converts into vitamin A in the body and supports eye health and immunity.

❤️🧅 Red Onion:

Red onions provide another burst of flavor to the wrap and contain quercetin, a flavonoid that may reduce inflammation and help lower stress levels. Red onions are also rich in fiber and vitamin C.

🥒 Cucumber:

Cucumbers are a staple in our fridge. We LOVE cucumbers! They are high in nutrients like vitamins K and C, as well as potassium, which aids in hydration and supports heart health.


Radishes bring more crunch to the wrap and are an excellent source of vitamin C, fiber, and potassium. These also contain glucosinolates, compounds known for their potential cancer-fighting properties.

🌱 Alfalfa sprouts, unlike micro sprouts, offer a distinct set of benefits, including being a rich source of vitamin K, which supports bone health, and containing a variety of phytochemicals that may have antioxidant properties, aiding in cell protection and overall well-being.

Other awesomeness beyond the veggies…

🌱Hemp Seeds:

Hemp seeds are a nutritional powerhouse, providing a complete source of plant-based protein and essential fatty acids. They are also rich in vitamins E and B vitamins, which contribute to energy production and cognitive function. I generously sprinkled the seeds in the wrap and extra on top as well. They have a mild and nutty flavor that goes well on veggies!

🥜 Blistered Peanuts and Spicy 🧄 Garlic Peanut Sauce:

These chopped up blistered peanuts (get them at TJs) are incredibly crunchy and a good source of protein and beneficial fats. My homemade spicy garlicy peanut sauce adds such a grand dose a flavor to the wrap. Lake LOVES my peanut sauce so I offered up a drizzle in the wrap along with a dipping side cup. The peanut butter provides all the macros, turmeric offers anti-inflammatory properties, lime juice adds a dose of vitamin C, fish sauce adds umami flavor and essential minerals, fresh garlic offers immune support and anti-inflammatory properties and Siracha adds the spice!

🌾 Rice Paper:

The girls loved soaking the rice paper and figuring out how to fit max ingredients on the inside. It is a tactile experience as the warm water magically transforms into translucent goo. A fantastic GF option for anyone like me, living with celiac.

I didn’t have time to create a “recipe” to share but it really isn’t all that difficult. Grab a handful+ of your favorite veggies and chop them up. Find or make your own peanut sauce, use rice paper to give it a swaddle, top with some chopped peanuts, hemp seeds and wallah… you have your own seriously flavor packed wraps to enjoy! Add in more ingredients if it suits your fancy! I notice at times my clients lack confidence to just get into the kitchen and play... trust in your ability to have fun! Turn on some music, pour a favorite beverage, tie on that cute apron you got too many Christmas's ago, and enjoy.

Happy swaddling!


Terra Thomas MS, NBC-HWC is a credentialed health coach with an inspiring story. Triumphing over Legg-Calve-Perthes disease in her early childhood and living with Type 1 Diabetes since 1990, she has transformed her experiences to shape a unique coaching philosophy. Terra's own journey, coupled with her adventures in activities such as ultra-running, skiing, backpacking, waterfall ice climbing and SCUBA diving, have provided her with invaluable insights and a perspective that challenges conventional norms. Clients have experienced transformative results under Terra's guidance, discovering their own path to freedom and well-living. Beyond coaching, Terra embraces worldwide explorations with her two children, constantly seeking out new breathtaking landscapes that fuel her spirit. She also finds solace in the tranquility of sunrise by the ocean outside her Santa Barbara home and the magic of human connection dancing late into the night alongside her love tribe. Terra's unwavering dedication to embracing life fully serves as an inspiration, empowering others to embark on their own extraordinary journeys.


bottom of page