This month’s recipe showcases collard greens, so let’s dig in to the benefits of leafy green vegetables! It is no surprise that salads are healthy, but you may or may not know about some of the deeper, darker varieties of greens that are considered super vegetables.
So, what makes something a “superfood”? Often, it’s as easy as looking at the color of your food.
Researchers have investigated the relationship between the depth of color of fruits and vegetables and their total amount of antioxidants and found a rough (though not perfect) correlation. For a real-world example, picture collard greens and celery. Which one is more colorful? To get as much vitamin C as you have in one cup of raw collard greens you would have to eat 10 stalks of celery. Not a surprise, just based what we know about deeply-colored foods.
Read more about leafy greens and superfoods.
Thai Chicken-Vegetable Collard Green Wraps
To prep: 10 minutes
To assemble: 5 minutes
Serves: 1 (multiply to make more wraps)
Ingredients:
- 1-2 collard green leaves
- 1 small cooked chicken breast (about 1 cup of cooked chicken)
- 3-4 thin slices red bell pepper
- 1/3 cup slaw mix (shredded cabbage & carrots)
- 2 tbsp Peanut Sauce (recipe below)
Instructions:
- OPTIONAL: To achieve a more tender wrap you can blanch the greens in water. You can do this ahead of time and leave them in the fridge for easy assembly. Fill a large skillet about 3/4 inch of water, bring to a simmer. Submerge each collard green in simmering water for 30 seconds. Transfer to an ice bath or run under very cold water for 15 seconds. Pat dry.
- Place the collard green on a flat surface. Starting at the bottom use a sharp knife or kitchen shears to remove the bottom 1-2 inches of the stem. This will remove the toughest part of the leaf.
- Combine the slaw mix with 1-2 tablespoons of the peanut sauce.
- Layer the chicken, thinly sliced red bell pepper, slaw mix. Roll tightly like a burrito.
- Slice diagonally, and if preparing ahead of time secure with a toothpick.
Adapted from Farm Life DIY
Peanut Sauce
Mix all ingredients well with a whisk or in a blender and refrigerate for a few minutes until the sauce thickens.
- 2 tbsp peanut butter
- 2 tbsp honey or brown sugar (less if you prefer)
- 2 tbsp soy sauce or tamari
- 2 tbsp water
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 2 tsp lime or lemon juice
- 2 tsp chili garlic sauce
- 2 tsp minced garlic
- 2 tsp minced fresh ginger
Adapted from It Starts with Good Food