- Packed with micro and macro nutrients – Protein, fiber, vitamins K, A, and C, as well as, folate and calcium to name a few.
- A lot less calories – 49 calories/cup versus 1 wrap which may contain 150 and up depending on which kind you buy.
- Gluten free for those who may have a gluten sensitivity or allergy.
- Many wraps contain some very sketchy ingredients. Here is an example of a brand we used to buy (and this is better than others I have seen)….eeeeeekkkkk!*
INGREDIENTS: ENRICHED UNBLEACHED AND UNBROMATED FLOUR (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), WATER, VITAL WHEAT GLUTEN, LIQUID BROWN SUGAR, OAT FIBER, SOY FLOUR, contains less than 2 % of each of the following: SOYBEAN OIL, PRUNE JUICE CONCENTRATE, SODIUM ACID PYROPHOSPHATE, BAKING SODA, WHEAT PROTEIN ISOLATE, YEAST, POTASSIUM SORBATE & SODIUM PROPIONATE (PRESERVATIVES), CELLULOSE GUM, FUMARIC ACID, SALT, GUAR GUM, CALCIUM SULFATE, CARRAGEENAN, XANTHAN GUM, ANNATTO COLOR, ENZYMES, L-CYSTEINE. CONTAINS: WHEAT AND SOY.
*If you are looking for an alternative to a regular wrap, I have found “Food For Life” brand to be very good. The Ezekiel breads and tortillas have good ingredients.
While looking through Pinterest (have a mentioned how much I love Pinterest??? You can follow me here to find awesome recipes, and a bunch of other cool things), I found a recipe using swiss chard instead of collard greens, and it looked so yummy, I decided I had to try using swiss chard instead!
Swiss chard is also packed with micro and macro nutrients similar to collard greens, including vitamins K and A, along with potassium and iron, and only 35 calories/cup.
The final product was really yummy, especially with the lemon tahini dip!
1 bunch swiss chard
For the filling:
1 cup cooked farro (or other whole grain of choice)
1.5 cups cooked lentils
handful of cherry tomatoes, chopped
1/4 cup parsley, chopped
1-2 tbsp fresh mint (depending on your taste; I prefer less), chopped
1 red onion, diced
2 tbsp Bragg’s Liquid Aminos*, low sodium organic soy sauce, or organic tamari
1 tsp black pepper
zest from 1 lemon
For the Lemon Tahini Dip (from my AWESOME Detox Program!):
1/2 cup tahini
1 clove garlic, minced
1 tbsp Bragg’s Liquid Aminos, low sodium organic soy sauce, or organic tamari
juice of 1 lemon
For the roll ups: In a large bowl mix all of the ingredients except for the swiss chard leaves, and put in the fridge to chill for at least 10 minutes. While you wait for your filling to chill, put a pot of water on the stove to boil. Cut off the stems from the swiss chard, and use a fork to “break” the spine (push down on the inner stem with the back of a fork). Now blanch the leaves – using a tong, add them to the boiling water for about 45 seconds to 1 minute. Remove them stems, using tongs, and put them on a paper towel or dish towel to drain and cool.
Once the leaves have drained and cooled, place the leaves on a flat surface and fill with 1/4 cup of the filling in the center of the largest end of your leaf. Then just roll like a burrito, and you’re all set! I did have some filling leftover, and ate it the next day for lunch 🙂
For the lemon tahini dip: whisk or blend all ingredients until creamy. Slowly add water to obtain desired consistency. Note – this dip will thicken in the refrigerator and can be stored up to 3 days. It’s also really yummy on salads, or to use as a dip with veggies!
*Bragg’s Liquid Aminos can be found at grocery stores such as Wegmans (in the Nature’s Marketplace section) and Whole Foods. Many health food stores should carry it as well.