Eat Them Greens! Green Wrap - 2 ways

We've all been told to "Eat your greens!" But are they REALLY that important?  You bet!  And then some!  Green leafy vegetables like collard greens, kale, chard and beet greens are very high in anti-aging antioxidants and several anti cancer compounds.  Collard greens and kale are at the top of the list.  Collards are high in fiber, protein and good sources of numerous vitamins and minerals such as vitamins A, C, E, K, B6, folate and calcium. And for those who ask "What about your protein?", there are 3.1 mg of protein in 100 Calories of collard greens, and only 0.6 mg and 0.1 mg of protein for every 100 Calories of roasted chicken and skim milk, respectively.  

Many people say "I can't fit enough veggies into my diet."  I completely understand.  It was difficult for me too, until I started cutting back on dairy and meat.  Then it became much easier.  Doing this kind of trade off will also decrease your intake of cholesterol and saturated fat, while significantly increasing your intake of the nutrients your body needs to run optimally.  Think of it as fueling your tank with ultra-premium fuel, instead of regular.

One really easy way to bump up your intake of greens is to wrap your meal in a beautiful, huge collard green leaf.  They can be the size of a large burrito-size tortilla; perfect for wrapping up lunch as an easy, meal-on-the-go!

The great thing is that these collard wraps are so versatile!  You can fill your wrap with just about anything from salads or roasted veggies to left over stir-fry or take-out Thai food.  I always try to cook up a large batch of brown rice to have on hand during the week.  It really makes quick meals super-easy!  Its a great whole-grain, gluten-free filler.  Have fun!  You're only limited by your own imagination! 

Recipes for Green Wraps - here are a couple different variations

One bunch collards, rinsed, stems removed

Blanch whole collard leaves in a large pot of boiling water for 2 minutes, then run under cool water, or place in a bowl with cold water to stop the cooking process.  This makes the leaves a beautiful bright green, and more pliable for burrito wrapping.

For roasted veggie wraps:
1 bunch beets, tops removed
1 large russet potato
2 carrots
2 leeks cut in half lengthwise, then sliced crosswise and rinsed in a colander OR 1 large onion
1-2 Tablespoons olive oil
salt and pepper to taste

2 cups brown rice, uncooked, rinsed
4 cups water

Preheat oven to 400 degrees.  Rinse and scrub veggies, then cut into 1 to 2 inch pieces (the smaller they are, the quicker they'll cook).  Throw all the veggies in a bowl, season with salt and pepper and a drizzle of olive oil.  Toss to combine.  Spread out out over a foil-lined baking sheet (makes for much easier clean up), and roast for 30-45 minutes or until browned and cooked through.   

While the veggies are roasting, bring 4 cups of water and 2 cups of brown rice to a boil in medium saucepan, then simmer on low for 40-45 minutes.  Easy Peasy!  

Once cooled, place some roasted veggies and rice in the center of the blanched collard leaf and wrap it up, burrito style.  Fold the sides in first, then roll it up!   Roasted veggies and rice make great leftovers too! 

Tropical coconut rice and veggie wraps
1/2 small Napa cabbage (Romaine or Boston/Bibb lettuce would work too), thinly sliced
2 large handfuls sugar snap peas
1 large handful bean sprouts
2 teaspoons sesame seeds, to taste
1-2 inch piece of fresh ginger (depending on how much you like ginger), minced (peel the skin off with the edge of a spoon!)
2 green onions (aka scallions), sliced
2 tablespoons rice wine vinegar
salt and pepper to taste

2 cups white rice, rinsed
1 can light coconut milk

Combine napa cabbage through green onions in a large bowl.  Drizzle with rice wine vinegar, and salt and pepper to taste.  Combine rice and coconut milk either in a rice cooker or small saucepan.  Be sure to give the can of coconut milk a good shake before opening, since it may separate a bit in the can.  If cooking in a saucepan, bring the coconut milk and rice to a boil, then simmer, covered for 20 minutes.

Lay collard leaf out on a flat surface.  Place some of the snow pea salad and rice in the center of the blanched collard leaf, and wrap it up, burrito style.  Fold sides in first, then roll it up!  Enjoy!!