Hummus and Veggie Collard Green Wraps

Alright are we ready to be super healthy for a few minutes? This may go down as one of the most healthy recipes on StudioEats.

I present to you….

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Collard Greens.

When I told my Mom I made a Collard Green recipe she didn’t even let me finish my sentence before saying “Ew!!!”

Her memories of collard greens are apparently very unpleasant. She complained about the smell of cooked collard greens that she was around when growing up and I said “yea yea I know what you mean but these are different”.

Eating Collard Greens raw is a piece of cake and much different than eating them cooked. When you keep them raw, they don’t really taste like anything, which makes them extremely easy to use in recipes and very versatile. They are commonly used as a wrap, replacing bread for a health boost.

Want to know some healthy benefits?

– Virtually no calories

– Helps to lower cholesterol

– Cancer fighting

– PACKED with vitamins and antioxidants (read more about the health benefits here)

Ok, so are you willing to try it? If so, here is how you make these cute little healthy wraps.

You want to start with some basic ingredients. You can use just hummus, or shred some carrots and cut up some of your other favorite vegetables into small pieces:

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Then, you want to simply wash the green leaves, cut each leaf in half, and cut out the stem. So you will have two halves, separated. I followed this short video to learn how to do the wrap and roll. I’d recommend just taking a look at this, but you don’t need to worry about steaming the leaves like she does. I just used them totally raw.

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So you take your green leaf, already separated, and you overlap the two halves of the leaves. Then, you just add on your hummus and veggies:

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And then you get rollin’! Fold in the sides first, then fold from the bottom and roll upwards (again, watch video for a very clear description).

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You can keep them in burrito/wrap form or slice them down the middle if you want them to look all pretty.

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What I love about these is that you can create a bunch ahead of time, and wrap them individually in foil. Then, you have all these little mini healthy burritos sitting in your fridge that you can pull out for a snack whenever.

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These are great as a snack, anytime, or if you eat enough of them, for a full meal. You can also get creative in terms of what you put in here. Some ideas:

  • Just hummus
  • Hummus/veggies
  • Cheese/hummus/veggies
  • Beans
  • Avocado
  • Chicken
  • Leftovers from dinner
  • Roasted veggies
  • Refried Beans/Cheese/Guac
  • Edited to add: smoked salmon since so many of you mentioned it… great idea!

I hope you give these a shot if you’re looking to expand your “leafy greens” repertoire. I’m always a proponent of finding new ways to get leafy greens in my diet as they are some of the healthiest foods out there for us. Enjoy!

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Hummus and Veggie Collard Green Wraps

  • Bundle of Collard Greens
  • Hummus
  • Sliced/chopped veggies

1. Wash the greens, and cut them according to this video. No need to steam them.

2. Use the video’s method of overlapping the leaves. Then, layer on the hummus/veggies and roll into burrito form.

3. Eat now or wrap them in foil for an easy snack or meal later on.

Bok Choy Stir Fry with Potatoes, Apples, and Mushrooms

I’ve been really into Bok Choy lately. It’s leafy, it’s green, it’s super healthy, and SO easy to prepare. I also like how there are two parts to it: the stalky, hearty part of it and then the leafy part of it. So much bang for your buck.

Although I pride myself on never really making the same thing twice, I’ve made this same stir fry, or a slight variation of it, several times over the last couple of weeks.

I am a veggie-lover and like huge bowls of vegetables for lunch/dinner sometimes, but if you like more of a protein heavy meal, this would be great with chicken, steak, or beans.

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This is what I started with:

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I chopped it all up, and threw it in a pan with some olive oil:

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Let it all cook down for about 5 minutes over high heat, and added some breadcrumbs for crunch:

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Scrumptious.

To season, I added Salt, Pepper, and Red Pepper Flakes. Sometimes I also add about half a tablespoon of butter. Because it’s just so good and picks up the flavor.

Health in a bowl, baby.

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Are you into Bok Choy? Have you had it? Like it?

 

Bok Choy Stir Fry with Potatoes, Apples, and Mushrooms

  • 3 or 4 large Bok Choy Leaves
  • 3 or 4 small red potatoes
  • 6 or 7 white mushrooms
  • 1/2 apple
  • 1/4 cup breadcrumbs
  • 1 or 2 T olive oil
  • Salt, Pepper, Red Pepper Flakes

1. Chop all vegetables and add to an oiled sauté pan.

2. Stir frequently over high heat for about 5 minutes. Add bread crumbs. Stir for another minute or two.

3. Enjoy a huge bowl of healthy vegetables.

Roasted Vegetable and Spiced Chickpea Salad

Good morning!

Man, do I have a salad recipe for you. I think that if I were to ever have a restaurant, this salad would probably be on the menu. It’s interesting, it has a ton of flavor, it has all of your food groups, it’s incredibly healthy, and the various textures keeps each bite tasting a little different.

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I made this while I was at my parents house in CT yesterday. I was craving a big salad for lunch, but was also really cold in my house (my parents keep the house freezing), so I decided to add some warm vegetables on top.

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I started with a base of chopped romaine, cucumbers, and baby tomatoes.

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I then laid out chopped sweet potatoes on a pan and drizzled them with a tiny bit of olive oil and salt. I kept them very simple.

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For the mushrooms, I added them to a large bowl and covered them in balsamic vinegar. I mixed it all up with my hands to make sure the ‘shrooms were covered in vinegar, and then laid them out next to the sweet potatoes on a baking tray. Added Salt and Pepper.

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For the chickpeas, I laid out a can of them on another baking tray, added salt, chipotle chil powder, chili powder and nutmeg. I taste tested them until they were spicy enough.

I then popped both trays into a 450 degree oven (chickpeas on one tray, mushrooms/sweet potatoes on another). After about 10 minutes, everything was cooked through and crispy.

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I assembled everything and added sliced almonds and drizzles of more balsamic vinegar and dijon mustard as a dressing.

So there you have it… a quick and easy spruced up salad. Who said salads have to be boring?

How do you spruce up your salads? What are your favorite ingredients to include?

Roasted Vegetable and Spiced Chickpea Salad

(serves 1)

These are all rough measurements:

  • about a 1/2 cup chickpeas, rinsed and drained
  • 1/2 sweet potato
  • small container of whole mushrooms
  • 2-3 cups of romaine
  • handful of baby tomatoes
  • 1/3 cucumber
  • 2 T slivered almonds
  • 1/4 cup balsamic vinegar
  • 1 T olive oil
  • Spices: whatever you’d like to use for the chickpeas- I used chipotle chili powder, salt, chili powder, and nutmeg

1. Preheat oven to 450.

2. Add balsamic vinegar to mushrooms in a large bowl. Mix well, then lay out mushrooms on a foil lined baking sheet. Add S&P. Add sweet potato chunks to baking sheet. Drizzle sweet potato with a little olive oil and salt.

3. For the chickpeas: rinse and drain, then lay out on a foil lined baking sheet. Add a sprinkle of olive oil, salt, and spices (start with just a dash of each and then add more based on how spicy you want it).

4. Add everything to the oven and bake for about 10 minutes until mushrooms and potatoes are cooked through and chickpeas are crispy.

5. Combine romaine, tomatoes and cucumbers. Top with roasted vegetables and chickpeas. Top with slivered almonds. Drizzle balsamic vinegar over the top, or dressing of your choice.

2 Spots Left in the Intuitive Eating Challenge and Tofu-Veggie-Brown Rice Soup

I’ve gotten an overwhelming response to the 21 Day Intuitive Eating Challenge and way more people have signed up already than I had anticipated. Because I want to be sure that I can give my full attention to the people involved, I’ve decided to cap the enrollment at 35 people. Currently, we are at 33 people so please sign up now if you’d like to snag one of the remaining two spots. Email me at jamiemendell@gmail.com… thanks! And thank you to everyone who has already signed up… I can’t wait for Feb 1st to roll around. It’s going to be a good time 🙂 [Edited to Add: these spots have now been filled… email me if you’d like to get on the list for next time (potentially March)!]

Today I have for you a simple, and I mean seriously simple, soup recipe for these frigid days. This takes 30 minutes, one pot and you can easily substitue ingredients. And it could not be any healthier.

It’s for one of those nights after a weekend of eating delicious meals out at restaurants, popping open multiple bottles of wine, and enjoying stacks of pancakes at long brunches. It’s for when you just want a night in, to eat something cleansing and purely good for you, and chill the heck out.

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All you have to do is grab a large pot, fill it with mostly water and a couple of cups of chicken broth or vegetable broth, then add in a full head of cauliflower broken into pieces (even use the greens!), a few chopped carrots, a diced sweet potato, a block of chopped tofu, and some spices. Bring it all to a boil, then let it simmer for about 25 minutes. I made brown rice on the side (but you can just make it in the soup itself if you want), and added loads of it into the soup. I like it hearty!

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This soup warms the soul. Mmm Hmmm 🙂

Tofu- Veggie- Brown Rice Soup

(makes about 6 servings)

  • 1 head cauliflower (I even used the cauliflower greens!)
  • 3 large carrots
  • 1 large sweet potato
  • 1 block of soft tofu
  • 9 cups water
  • 2 cups low sodium vegetable broth
  • brown rice (if making it in the soup itself, I’d use about 1 cup of dry brown rice)
  • Play around with spices but I used about 2 t mild curry, 1 t salt, 1 t pepper, 1 t crushed red pepper, 1 t turmeric

1. Add the water and broth to a large pot. Crank up the heat.

2. Dice up the cauliflower, carrots, sweet potato and block of tofu.

3. Add veggies and tofu to the pot.

4. Add spices, bring everything to a boil. Reduce to a simmer and stir occasionally.

5. Simmer for about 25 minutes or until veggies are soft.

6. Add brown rice to your liking, depending on how hearty you want it. (if you want to make the brown rice in the soup, just add the dry brown rice at the beginning at the same time you add everything else).

This is so easy to change up depending on what ingredients you have. Just add whatever veggies you want, some chicken (a rotisserie chicken maybe? easy to pick up at the grocery store), beans, quinoa, etc. Go crazaay!

Mediterranean Lentils Over Brown Rice

So you’re commuting home from work, you have no idea what to make for dinner, and you have little time to come up with something. This, my friends, is a solid option. It takes 5 minutes of prep time, and then you walk away from the kitchen for about a half hour while you change out of your uncomfortable work clothes and get settled.

And then voila! Dinner is ready. It makes itself with hardly any work on your part.

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For this recipe, you simply add a cup of dried lentils, 3 cups of water, a can of tomatoes, a can of artichokes, a couple handfuls of olives, a handful of raisins and some spices to a pan. Bring it all up to a boil, and then let it simmer. Walk away, and then come back about a half hour later. For the rice, I follow this method and it comes out perfectly every time.

This is how everything starts out in your skillet:

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Some of the liquid boils off, and you’re left with a thick, hearty mixture of flavors. If you want it to be a little bit more liquidy so that it has more of a sauce, just add a little bit more water at the beginning.

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This makes a big batch so you can serve your family or pack it as leftovers. If you want to bring it to work throughout the week, just pack it into a few different tupperwares, and heat it in the microwave for a couple of minutes before you’re ready to eat.

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And don’t skimp on the raisins! They were one of the best parts, in my opinion. When you let the raisins cook the entire time, they plump up from the heat and water and get extra sweet.

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I hope you enjoy this one. It is one of the easiest recipes I’ve ever made and tastes absolutely delicious. It has a TON of flavor from all of the bold ingredients and did I mention how healthy it is too? Simply lentils, vegetables, some spices, and brown rice. Can’t get any healthier than that! Also, it is totally vegan and gluten free if you’re looking for recipes that fit that bill. And if you’re looking for something similar, but want some meat involved, check out my Mediterranean Chicken.

Mediterranean Lentils Over Brown Rice

(makes about 3 entree servings)

  • 1 cup dried lentils (I used red, but you can use green or another kind)
  • 3 cups water (or more if you like it more saucy)
  • 1 can tomatoes (I used peeled, whole tomatoes but you can use diced) and the juice from the can
  • 1 can artichokes in water, drained and rinsed
  • 1/2 cup olives, chopped
  • 1/2 cup raisins
  • 1 T oregano
  • 2 t basil
  • 2 t crushed red pepper flakes
  • For the rice, just make a big batch. Use 1 cup dried brown rice and follow this method.

1. In a large skillet, add all ingredients at once. If using whole tomatoes, break them up a bit with a knife or your hands. Bring everything to a boil, then reduce to a simmer, and simmer uncovered for about 30 minutes. You can stir occasionally.

2. Serve over your brown rice.