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Carrot Ginger Rainbow Wraps

Summer barbecues, beach days, long hikes, road trips, picnics in the park – warm weather means we’re on the go more than usual and healthy portable snacks are essential. If you have a packed schedule, but want to make sure you have nutritious options to fuel all your summer plans, these collard wraps are for you!

As a member of the cruciferous family, collard greens have been shown to exhibit powerful anti-cancer properties – they also make for a perfect grain-free wrap! Paired with red cabbage, avocado, carrots, and walnuts, these wraps are not only colorful, but they’re a great source of vitamins A and C – they’re also jam-packed with fiber.

There are a few steps to this recipe, but they make a bunch, are addictively delicious, and can easily be wrapped in tinfoil and tossed in your cooler for your next picnic or hike!

These vibrant wraps are so refreshing and nutritious – they’ll be sure to satisfy no matter what your plans are this summer.

Carrot Ginger Rainbow Wraps with Peanut Dipping Sauce

Makes about 24 wraps

Ingredients

1 bunch collard greens

½ red cabbage, shredded

1 bag brown rice vermicelli noodles, prepared according to instructions

1 avocado, sliced into thin strips and drizzled with lemon juice

1 cup sprouts

1 bunch scallions, chopped

1 bunch cilantro, chopped

 

Carrot Ginger Filling

3 large carrots, peeled

1 cup walnuts

½ inch piece of ginger, peeled

1 clove of garlic

1 tablespoon olive oil

1 teaspoon rice vinegar

1 teaspoon maple syrup

½ teaspoon salt

dash cayenne

Peanut Sauce:

1 small clove garlic

½ cup peanut butter

1 inch piece ginger

1 cup vegetable broth

2 tablespoons tamari/coconut aminos

½ teaspoon chickpea miso

½ teaspoon rice vinegar

½ teaspoon maple syrup

¼ teaspoon cayenne

Dash of salt

Procedure

1. Bring a pot of salted water to a light boil. Meanwhile, create an ice bath by filling a large bowl with a mixture of ice and water. Once water is ready, add 1-2 collard leaves at a time. Once leaves turn bright green (about 20 seconds), remove from hot water and place in ice bath to cool. Repeat with all the leaves and set aside for them to dry.

2. Prepare the carrot ginger filling by placing carrots, walnuts, ginger, garlic, olive oil, rice vinegar, maple syrup, salt, and cayenne to a food processor. Pulse a few times until mixed and set aside.

3. To make the peanut dipping sauce, add garlic, peanut butter, ginger, vegetable broth, tamari/coconut aminos, chickpea miso, rice vinegar, and maple syrup to a blender. Mix on high. Add salt and cayenne to taste.

4. To prepare collards for wraps, place them smooth side down on your cutting board. Use a paring knife to gently slice the thickest part of the collard green stem running parallel to the cutting board. Next, use the bottom of a cup to press up and down a few times on the veins of the leaf softening them so they’re flexible enough to bend.

5. To assemble wraps, spread the collard leaf with a layer of carrot ginger filling. Top with cabbage, cooled brown rice vermicelli noodles, avocado, sprouts, scallions and cilantro. Fold like a burrito and enjoy! These can be served immediately or stored in the fridge for 1-2 days.

To learn more recipes like this, be sure to come to my classes!  View the schedule here.

 

Shauna McQueen, is a Registered Dietitian with a MS degree in Nutrition Science from Syracuse University and a graduate of The Natural Gourmet Institute for Health and Culinary Arts. She develops nutrition curriculum for the Institute for Integrative Nutrition and has experience working as a private chef, teaching both culinary and nutrition education classes, developing workshops, and creating tailored recipes—often with a vegan, gluten-free spin.

Shauna’s unique background in both nutrition science and the culinary arts allows her to create truly nourishing and health supportive food that is tasty to boot! She loves teaching others the skills necessary to create a diet they love, feel inspired by, and that supports wellness inside and out.

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Superfood Salad with Lemon Almond Dressing

This cheerful salad makes for a perfect mid-day dish. It’s high in both protein and fiber to help keep you satisfied during the day and it offers a balance of flavors and textures that elevate a typical desk lunch into a refreshing and nutritious meal.

Superfood Salad with Lemon Almond Dressing

Serves 6-8

Base

1 cup French lentils
1 cup brown rice
1 ¾ cups vegetable broth
1 bunch curly kale
½ small red cabbage
1 bunch radishes
1 pomegranate
1 cup pecans, toasted and chopped
1 lemon

Lemony Almond Dressing

3 tablespoons almond butter
2 tablespoons olive oil
⅓ cup water
Juice of 1 large lemon
2 teaspoons nutritional yeast
1 ½ teaspoon agave/maple syrup
1 teaspoon apple cider vinegar
1 teaspoon salt
¼ teaspoon cayenne

Procedure:

Prepare the brown rice by adding 1 cup brown rice, 1 ¾ cups vegetable broth, and ¼ teaspoon of salt to a saucepan. Bring to a boil, then simmer covered for 40-45 minutes or until cooked to a slight al dente.

In a separate saucepan, cook the lentils by adding 1 cup lentils, 2 cups water, and ¼ teaspoon salt. Bring to a boil, then simmer covered for 30-35 minutes or until cooked to a slight al dente.

While the rice and lentils are cooking, prepare the kale by destemming and chopping into thin ribbons and adding to a large bowl. Drizzle lightly with olive oil, add a dash of salt and massage to soften the leaves. Set aside.

Remove outer layer of red cabbage and slice thinly. Add to bowl with kale and toss. Slice radishes thinly and add to the bowl and toss.

In a Vitamix, combine almond butter, olive oil, water, lemon juice, nutritional yeast, agave/maple syrup, apple cider vinegar, salt and cayenne. Blend on high until smooth. Add to the bowl of greens and toss.

To serve, squeeze juice of one lemon on top of the salad as well as a drizzle of olive oil and salt to taste. Garnish with chopped pecans and pomegranate seeds.

 

Live in our neighborhood? Registered Dietitian Shauna McQueen teaches nutritional wellness classes at Blum Center for Health focusing on creating dietary harmony and bringing nutrition science to life in the kitchen. To learn more about these classes, click here.