We all know that getting enough vegetables in a day is important for our overall health but a reminder never hurts. The USDA recommends that adults get between 2 and 3 cups of vegetables every day. Further, they recommend a variety of vegetables from each subgroup to maximize potential health benefits. These subgroups include dark green vegetables, red and orange vegetables, beans and peas and starchy vegetables. Those that don’t fall into these categories, fall into the “other” category (1).
Collard Green Veggie Rolls with Mint Pesto Hummus
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Yield: 4 1x
For the Wrap
- 4 large collard leaves
- 1 cup Native Forest Organic Hearts of Palm, sliced
- 1/2 cup cucumbers, sliced into matchsticks
- 1/2 cup carrots, sliced into matchsticks
- 1/2 cup red bell peppers, sliced
- 1/4 cup red onion, sliced
For the Mint Pesto Hummus
- Bring a pot of water with a steamer basket to a boil
- In a food processor or high speed blender, combine ingredients for hummus until smooth, adding 1 Tbsp water at a time until desired consistency is reached
- Gently pace whole collard leaves in steamer basket then cover and cook 5-7 minutes then remove and allow to cool slightly
- Lay collard leaves flat and divide hummus between the four leaves
- Top with hearts of palm, cucumbers, carrots, bell peppers and red onion then fold in sides and roll into a burrito
- Slice in half on the diagonal and enjoy
- Serving Size: 2 wraps
- Calories: 287.3
- Sugar: 6.3
- Sodium: 387.4
- Fat: 8.4
- Saturated Fat: 1
- Unsaturated Fat: 5.6
- Trans Fat: 0
- Carbohydrates: 43.9
- Fiber: 13.3
- Protein: 14.4
- Cholesterol: 0
Keywords: gluten free, grain free, dairy free, egg free, soy free, vegan, oil free
A cup of vegetables is pretty straight forward except when it comes to leafy greens. For leafy greens, like the collards in our recipe, a 1 cup serving is regarded as 1 cup cooked or 2 cups raw (1).
This recipe alone meets the daily recommended vegetable servings, with 2-3 cups of veggies packed into one delicious wrap. We have our leafy greens in the form of collards, our red vegetables in the form of peppers, our starchy vegetables in the form of carrots and our beans in the form of garbanzo beans. Let’s take a look at our choices and see what benefits we’re getting from each.
Leafy greens are a part of any healthy diet and so easy to incorporate into your meals. Living in the south, I’ve especially come to love collard greens. However, I steer clear of the southern tradition of cooking them for hours with animal fat and instead love them just lightly steamed. They are a hearty green, so they hold this wrap together well. Leafy greens have been shown to be extremely heart healthy. They’ve been associated with a reduction in the incidence of cardiovascular disease, especially when steamed. Steaming increases bile acid binding to keep it from recirculating. When bile recirculation is low, cholesterol is used to make bile acid and fat absorption is reduced, leading to a lowered risk of heart disease (2).
Many folks don’t know that all bell peppers start off green. As they ripen, they turn yellow, orange, red or purple. Green bell peppers are simply harvested before they ripen. Bell peppers have been well studied for their strong antioxidant capacity resulting from their abundance of ascorbic acid and carotenoids. Red bell peppers get their beautiful pigment from carotenoids, a known scavenger of free radicals. The combinations of these bioactive compounds have been shown to prevent diseases like cancer, heart disease and cognitive decline (3).
Carrots are packed full of fiber and antioxidants like carotenoids, polyphenols and Vitamin C. These elements work together to fight against heart disease. Carrot consumption has been shown to have beneficial effects on cholesterol absorption and bile acid excretion while increasing antioxidant activity (4). Further, studies have demonstrated that carrots play an important role in preventing gastric cancer. A meta-analysis of 81 studies showed as carrot consumption increases, the risk of gastric cancer decreases (5).
Garbanzo beans, also called chickpeas, are a type of legume. Consumption of garbanzo beans has been linked to higher intake of fiber, healthy fats, Vitamin A, Vitamin E, Vitamin C, folate, magnesium, potassium and iron. That’s a long list for just one food. They have also been shown to aid in weight management and help regulate glucose and insulin (6).
If you’re not a collard fan, you could make these wraps with kale or even lettuce with the same leafy green benefits. Play with the vegetable combination and even the flavors of the hummus to make this the perfect meal for you.
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