January

Nutrition Spotlight


GREENS

Start the year with a new way to eat a sandwich. Skip the bread . . . opt for greens.
Collard greens—which are nutrient rich—have large, sturdy leaves that can hold your favorite sandwich ingredients. Also try wraps with other greens (mustard or Swiss chard), or use soft lettuce leaves that don’t need blanching.

Collard Wraps

Steps to prep collard leaves for a wrap:
(1) Wash: soak leaves in clean pan of cool water; lift leaves out and dispose of dirty water; repeat in clean water until all grit is removed.
(2) Shave stems: lay leaves face down on cutting board; with paring knife, shave the thick middle stem just enough to make it flat.
(3) Blanch: bring a large pot of salted water to boil; put collard greens in pot for 30 seconds; remove them from the hot water and place in bowl of ice water until cooled. Remove from water and dry before making wraps. At this point you may refrigerate the leaves, and make wraps as needed. (To skip this step, try rinsing the leaves in hot water to soften).

Making a wrap:
Lay collard leaves on flat service; layer filling ingredients several inches from one end. Fold the end over the filling and tuck in the sides as you roll it up. Cut in half, if desired.
Note: Include a smear of something creamy or mashed (hummus, avocado, beans), or made with mayo or salad dressing, to hold the filling together.

Filling ideas for a green wrap:
• Chicken salad with halved grapes and walnuts
• Mashed avocado, crispy bacon, shredded cheese, diced tomato
• Tuna salad, pickle relish, chopped hard-cooked egg
• Black-eyed peas (slightly mashed), rice, diced ham, cranberry sauce
• Hummus or guacamole with roasted veggies (broccoli, cauliflower, mushrooms)
• Soft cream cheese, slivered almonds, smoked turkey, thin apple slices
• Guacamole, shredded chicken, olives, pepper cheese
• Hummus with shredded or julienned raw veggies (carrot, cabbage, jicama, zucchini, pepper)

 

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