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….

IMG_7277.JPG

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:

IMG_7251.JPG

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.

IMG_7252.JPG

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:

IMG_7259.jpg

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).

IMG_7264.jpg

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

IMG_7265.JPG

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.

IMG_7268.JPG

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!

IMG_7271.JPG

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.

Advertisements

Honey Rosemary Roasted Carrots

I have carrots for you today. Carrots. But they are special carrots….

IMG_7013.JPG

I picked these bad boys up from the Farmer’s Market the other day and couldn’t get over how oddly creepy yet beautiful they looked.

Rainbow carrots, they are called.

And they were even prettier once I did a little makeover to them. All nicely washed, peeled, and chopped. Much better:

IMG_7018.jpg

I love finding new vegetable recipes that I love. Because what’s better than eating vegetables that you know are super healthy that are also really delicious?

IMG_7022.jpg

I added some Olive Oil, a drizzle of honey, S&P, and chopped rosemary to the carrots and stuck them in the oven for about 30 minutes.

IMG_7027.jpg

That’s all. Just some perfectly sweet, beautiful, healthy carrots.

IMG_7029.JPG

IMG_7032.JPG

IMG_7033.JPG

I’ve already enjoyed them two ways. I can’t get enough of them!

Once with fish and brown rice:

IMG_7042.JPG

And another as an addition to a brown rice “taco bowl”:

IMG_7043.JPG

Mmm…. I hope you like these as much as I do. They’re great to store in your fridge all week to add to salads, or as a side to your lunch/dinner. Even add them to omelettes in the morning for breakfast. Or just snack on them with a little feta? Possibilities are endless!

Honey Rosemary Roasted Carrots

  • about 4 cups of sliced carrots
  • about 2 T olive oil
  • about 2 T honey
  • S&P
  • 1 or 2 T of chopped rosemary

1. Preheat oven to 450 degrees

2. Combine everything and lay out on a lined baking sheet. Roast for about 30 minutes, checking on them midway and giving them a little stir.

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.

IMG_6702.JPG

This is what I started with:

IMG_6687.jpg

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

IMG_6691.JPG

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

IMG_6693.JPG

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.

IMG_6695.JPG

IMG_6700.JPG

IMG_6704.JPG

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.

Mexican Inspired Millet with Goat Cheese, Corn and Avocado

*If you haven’t seen it yet, I’m doing another 21 Day Intuitive Eating challenge in March. Check out the details and email me at jamiemendell@gmail.com if interested. *

Hi guys!

I hope you’re having a great start to your week. I just found out that it’s Presidents Day on Monday (I live in a hole sometimes) and hope you guys have it off from work. 4 day weeks rock.

Speaking of work, I get asked ALL the time for more work lunch ideas. People want things that are quick, easy and satisfying to make to bring to work, so here is an idea for you. I made this in about 20 minutes from start to finish and it made a huge batch that is now chillin’ in my fridge for the entire week.

IMG_6574.JPG

I used a grain called Millet which I have never used before. I decided I wanted to expand my whole grain carbohydrate horizons and try something other than brown rice, quinoa and oats, and Millet caught my eye in the grocery store.

Good things about millet:

– it falls into the completely unprocessed, whole grain carbohydrate category, meaning it comes straight from the earth and is super healthy!

– it is SOOO cheap

– it cooks in 15 minutes flat

– it has kind of a pasta/nutty texture to it and you can use it in anything

– it’s gluten free (not that I avoid gluten, but if you do, it’s another option)

– like most whole grain carbs, it offers a lot of vitamins and nutrients, most notably it’s a really high source of Magnesium which supports heart health. Read more about the nutrients in millet here

IMG_6558.JPG

I started by cooking the millet in a sauce pan using the simplest method I could find on the internet. 1 cup millet, 2 cups water. I brought the water to a boil, added the millet, then simmered it, covered for 15 minutes.

While it was cooking, I got the rest of my Mexican themed ingredients ready. I love tacos and taco salads, so this is kind of a spoof off of that. We’ve got some beans (lentils), cheese, avocado, and corn. Sounds taco-salad-ish to me!

I chopped a red pepper, rinsed my lentils and corn, and got out the cheese and avocado.

When the millet was done cooking, it looked like this. I thought the tiny holes were cute:

IMG_6566.jpg

Then it was time to just add everything in! I fluffed the millet with a fork, added it to a large bowl and started creating my Mexican fiesta.

IMG_6570.JPG

One reason why this is so easy is because I used a can of black lentils that I bought at the store, already cooked, and a can of corn. Using canned vegetables and beans can cut down on cooking time big time! I try to always go for low sodium or no salt added cans, and then I rinse everything off in a strainer before I use it to remove some of the additional sodium.

IMG_6576.JPG

I chopped an entire avocado, and added goat cheese at the end.

IMG_6580.JPG

IMG_6575.JPG

I would pack this for lunch, add it to a bed of greens for a salad, top it with salsa, or heat it up for dinner. And did I mention how CHEAP this is? I didn’t do the exact calculations because I didn’t save my receipts, but I would say that this entire batch, including all of the ingredients listed, only costs about $7.00, if that. Which means that per serving, you’re looking at around $2.00. Not too shabby, huh?

Anyway, enjoy this Mexican inspired dish. And if millet just doesn’t strike your fancy, you can do the same sort of thing with couscous, quinoa, brown rice, or pasta. And if you’re looking for some more protein, add some cold diced chicken to this… yum!

Mexican Inspired Millet

(makes 3-4 servings)

  • 1 cup millet, dry
  • 2 cups water
  • 1 can corn, rinsed
  • 1 can black lentils, rinsed
  • 1 red bell pepper, chopped
  • 1 avocado
  • 2 T goat cheese
  • S&P

1. Bring 2 cups of water to a boil in a sauce pan.

2. Rinse millet and then add it to the water. Stir once, turn down the heat and cover, simmering for 15 minutes.

3. Once millet is done, fluff it with a fork and move it to a large bowl. Top with corn, lentils, pepper, chopped avocado, and goat cheese. Stir it all together. Add S&P to taste.

 

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.

IMG_6490.jpg

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.

IMG_6493.JPG

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

IMG_6496.JPG

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.

IMG_6486.JPG

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.

IMG_6500.JPG

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.

IMG_6494.JPG

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.

IMG_6364.JPG

IMG_6342.JPG

IMG_6338.JPG

IMG_6336.JPG

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!

IMG_6333.JPG

IMG_6348.JPG

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!

Chicken and Grilled Vegetable Pizza

Oh, pizza. How I love you!

I think that I was Italian in another life. I can eat pizza and pasta most nights of the week and be perfectly content. With some wine, of course.

I made two kinds of pizza last week: Simple Grilled Vegetable Pizza and then a Chunky Chicken/Grilled Vegetable Pizza. Both were thin crust, crispy, and delicious.

I started off grilling some veggies on a grill pan. Us New Yorkers don’t really have access to grills, so grill pan it is.

IMG_6365.JPG

IMG_6233.JPG

Above you see an eggplant, a few bell peppers, and a zucchini. I didn’t even use any oil or anything on the pan– just simply grilled these babies up!

I rolled out my whole wheat dough, which took some considerable arm strength I might add, and then topped it with some basic sauce.

IMG_6240.JPG

IMG_6242.JPG

For the vegetable pizza, I just layered on the veggies whole:

IMG_6244.jpg

Topped with some mozzarella:

IMG_6248.JPG

In the oven and back out again:

IMG_6265.jpg

Literally couldn’t stop taking pictures.

IMG_6313.JPG

IMG_6312.JPG

And for the chicken/veggie pizza, I decided to dice up the grilled veggies and add baked chicken (I had baked this a few days prior and had it frozen). Otherwise, it was the same process. Dough, sauce, topped with the same veggies and chicken, shredded mozzarella on top.

IMG_6279.jpg

IMG_6285.JPG

IMG_6292.jpg

I hope you enjoy this as a healthy dinner (what? we’ve got some whole wheat carbs, veggies, chicken, cheese… pizza can be healthy!), lunch or even a slice as a snack. It’s a pretty well rounded meal if you ask me.

If you haven’t seen my posts yet about Intuitive Eating and the 21 Day Intuitive Eating Challenge I’m hosting starting Feb 1, check them out here! Would love to have you join.

Grilled Vegetable Pizza

  • Whole Wheat Pizza Dough (or regular)
  • About 1/2 cup of pizza or pasta sauce of your choice
  • Veggies: I used eggplant, zucchini, bell peppers
  • About 1/2- 3/4 cup shredded mozzarella
  • S&P, crushed red pepper flakes
  • Flour for working with the dough
  • Sprinkle of cornmeal for the baking pan.

1. Preheat oven to 450.

2. Slice your veggies and get them grilling on the grill pan. After a few minutes, turn them, so that they are cooked on both sides. If you keep your heat on high, the whole grilling process should only take about 5 minutes per batch (I had to do a few batches because my grill pan is small).

3. Work the dough into pizza form, using flour to help you from it sticking to your hands. Use a rolling pin if you have one. Once it is formed, sprinkle a baking pan with cornmeal. Add dough to the baking pan.

4. Add sauce. Top with grilled veggies and mozzarella.

5. Bake in oven for about 10 minutes, until the edges of the crust start to brown.

Grilled Vegetable and Chicken Pizza

  • Whole Wheat Pizza Dough (or regular)
  • About 1/2 cup of pizza or pasta sauce of your choice
  • Veggies: I used eggplant, zucchini, bell peppers
  • About 1/2 – 3/4 cup shredded mozzarella
  • 2 baked chicken breasts, chopped
  • S&P, crushed red pepper flakes
  • Flour for working with the dough
  • Sprinkle of cornmeal for the baking pan.

1. Preheat oven to 450.

2. Slice your veggies and get them grilling on the grill pan. After a few minutes, turn them, so that they are cooked on both sides. If you keep your heat on high, the whole grilling process should only take about 5 minutes per batch (I had to do a few batches because my grill pan is small).

3. Work the dough into pizza form, using flour to help you from it sticking to your hands. Use a rolling pin if you have one. Once it is formed, sprinkle a baking pan with cornmeal. Add dough to the baking pan.

4. Add sauce. Chop grilled veggies and chicken, and add to the pizza. Top with mozzarella.

5. Bake in oven for about 10 minutes, until the edges of the crust start to brown.

Simple Winter Pasta in a Light Coat of Butter

When I was a kid, I used to always order a huge plate of ziti with butter and parmesan at restaurants. Tiny bit of sauce on the side, but JUST a tiny bit (I was very “particular”). Regardless of the variety of food on the menu, if you put some pasta and butter in front of me, I was cool as a cucumber.

These days, I am still fond of my pasta and butter combo. Some things don’t change…I knew what was up as a youngin’.

There’s just something about real butter, you know? It’s not necessarily the healthiest thing you can eat, but it’s so delicious. And we all deserve deliciousness.

IMG_6178.jpg

Real butter goes a long way. The plate you see only has half a tablespoon of butter, just enough…and totally necessary.

IMG_6179.jpg

The whole wheat pasta, sweet potato, peas and spinach provide wholesome nourishment, and the butter gives you that closed-eyed “mmmm” feeling of richness.

IMG_6182.jpg

IMG_6175.jpg

Simply seasoned with some salt, pepper, and crushed red pepper flakes for a little kick, and you’ve got yourself a comforting winter meal.

IMG_6185.jpg

IMG_6184.jpg

Topped with parm… what more could you want?

IMG_6186.jpg

The little kid inside of me was so happy with this meal. She even got some extra nutrition today with all the veggies. Win-Win.

Enjoy! 🙂

Simple Winter Pasta in a Light Coat of Butter

(serves 1 or 2)

  • about 1.5 cups of whole wheat pasta shells, cooked.
  • about .5 cups Maple Rosemary Roasted Sweet Potatoes
  • handful of spinach
  • handful of frozen peas
  • dashes of salt, pepper, crushed red pepper
  • 1/2 T Butter
  • parmesan cheese

Mix all together in a pot over low heat. Enjoy the taste of real butter.

P.S. If you’re interested in participating in my 21 Day Intuitive Eating Challenge starting Feb 1st, (more info at the end of this post), remember to email me at jamiemendell@gmail.com to get signed up!

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.

IMG_6057.JPG

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:

IMG_6048.JPG

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.

IMG_6068.JPG

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.

IMG_6052.JPG

IMG_6055.JPG

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.

IMG_6051.JPG

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.