Our clients always smile when we tell them that we aren’t “anti-carb” and that in fact, we’re all for high- fiber, quality carbohydrates like sweet potatoes, oats, quinoa and brown rice, etc.—in moderate portions, of course! So carb lovers rejoice, these twin, veggie-loving registered dietitians (who happen to each have a sweet tooth that we work hard to keep in check 😉 ) are telling you, it’s perfectly OK and healthy to include some quality carbs in your day! Hello our healthy recipes like Sweet Potato & Carrot Mash, One-Pot Black Bean Quinoa Chili with Avocado, Chunky Sweet Potato Kale Chili and Quinoa Kale & Edamame Superfood Bowl.

 

When it comes to enjoying quality carbohydrates, and still losing body fat at the same time (if that’s your goal), the most important thing is to keep the portions in check and to watch the fatty sauces and dressings. We’ve found that often when opting for a whole-grain sandwich wrap, it’s difficult to keep the carbs in check, especially when the wrap includes brown rice or beans, or other healthy carbs on the inside. Plus, although a wrap might seem like a healthy choice when choosing from a menu, often times, they’re loaded with fat and calories. Instead, try this recipe below–one of our favorite easy and tasty alternatives! We simply replace the usual flatbreads or tortillas with collard greens– a great low-calorie food that also comes packed with vitamins A, C, and calcium. Chickpeas (also called garbanzo beans), make a great meat substitute that’s low in fat, but also high in protein and fiber—a combination that can support your weight loss efforts by keeping you satisfied. For an even greater nutrient boost, add some of your favorite veggies!

 

Bonus: Spinach and collards have glutathione, a protein in veggies that grabs onto toxins and drags them out of our body!

*Notice this wrap uses fresh, not cooked spinach. That’s because cooking or processing decreases the glutathione bioavailability.

Chickpea Salad Wraps

In this recipe below, we use the collard raw, but feel free to steam it for a minute which makes the flavor more mild and less chewy. (See directions below). Stay tuned for our video demonstrating this.

 

Makes 3 servings

Ingredients
2 cups cooked chickpeas, drained (if using canned, rinse them well)
2 cups baby spinach, chopped
1/4 cup finely chopped red onion
Juice from 1 large lemon
3/4 cup fresh cilantro, chopped
1 Tbs. Dijon mustard
1 garlic clove, minced
1 tsp. ground cumin
1/4 teaspoon smoked paprika
Freshly ground pepper
Large lettuce or collard green leaves (if using collard greens, choose smaller sized leaves)

 

**If you prefer to cook your collard wrap for a less chewy and more mild flavor wrap do this after step 4:  We often do this by boiling some water in a pot, and after washing the collards, holding the stem of the collard and allowing the leaf to stay above the steam for a minute or so as the leaf slightly wilts and softens. You could also microwave a collard leaf after using the paring knife (directions below) by laying it flat on a plate with a 1/2 teaspoon of water and heating on high for about 45 seconds until leaves are bright green and flexible.

Directions:
1. Combine the drained chickpeas, spinach, and onion in a large bowl.
2. In a separate bowl, whisk together the lemon juice, cilantro, mustard, garlic, cumin, and smoked paprika until well combined.
3. Pour the dressing on top of the chickpea mixture and stir well. Add pepper to taste. Let the salad marinate for about 15-30 minutes.
4. Place collard leaves flat on a cutting board (so that the stem is pointing up) and carefully shave down the length of the stem with a paring knife (being careful not to cut through the leaf). Repeat for each leaf.
5.  Place leaves cut side down and scoop some of the filling in a vertical column (going the same direction as the stem) on one side of the leaf. Fold the top and bottom flaps of the leaf toward the center. Starting from the side with the filling, carefully roll from one side to the other. Slice in half if desired. Enjoy!

 

Nutrition Facts Per Serving: 216 Calories, 3 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 94 mg Sodium, 37 g Carbohydrate, 11 g Fiber, 7 g Sugar, 12 g Protein

 

**If you prefer to cook your collard wrap for a less chewy and more mild flavor wrap do this after step 4:  We often do this by boiling some water in a pot, and after washing the collards, holding the stem of the collard and allowing the leaf to stay above the steam for a minute or so as the leaf slightly wilts and softens. You could also microwave a collard leaf after using the paring knife (directions below) by laying it flat on a plate with a 1/2 teaspoon of water and heating on high for about 45 seconds until leaves are bright green and flexible.