Rainbow Collard Green Wrap

Of his own choosing my husband requested a recipe with collard greens and portobello mushrooms this week- seriously! If you knew Mr. CN five years ago your eyes would be popping out of your head right now. This is the guy whose vegetable intake was basically limited to guacamole and a tomato pasta sauce when I met him. Now, after years of gentle nudging and a few fancy dinners to expand his culinary horizons, my husband pages through Eating Well magazine in a manner similar to which I delve into newly published nutrition studies. Oh how my dietitian heart sings!

The point of this post is not the fact that we enjoyed delicious Collards and Portobello Grilled Cheese Sandwiches, but rather that I have collard greens for days and created a delicious and refreshing lunch for myself this week.

Collard green wraps are a great low-carb lunch option and a cool answer your cooking woes during this oppressive NYC heat. The best part is their versatility. I chose to prepare mine in more of a Mediterranean style (still reeling about my recent travels to Spain I suppose), but you could roll up a Mexican or Asian variety by changing the fillings (corn/black bean/bell peppers or tofu/kimchi/scallions, respectively) and perhaps serving it with a spicy or soy-based sauce.

Now, if you’re looking at that thick stem running through the leafy green thinking, “this is WAY too much crunch and will taste like I’m eating a twig”, trust me when I say it’s delicious! I was rolling my wrap with a little trepidation, but within my first few bites I was glad I didn’t break down the integrity of the collard by cutting it out- keep those leaves intact!

Collards are a Southern staple that are ripe with good nutrition- some of the standout nutrients are vitamins A & K, folate, and calcium. Plus, you get so much bang for your buck- my massive bunch, which will easily feed me/us for 3-4 meals, only cost $1.50. When you get big nutrition for a low cost it’s a win-win!

Rainbow Collard Green Wrap- serves 1

Ingredients

  • 1 collard green leaf, washed and pat dry
  • 4 Tbsp hummus- I have found this Brooklyn-based company that I LOVE! Find it at Fairway.
  • 2 Honey and Ginger Love Beets, sliced
  • 3/4 bell pepper, sliced
  • sliced red onion
  • crumbled feta cheese

Directions

Layer

Roll- via a twitter video ’cause i’m new to this whole video thing :)

 

A Summertime Menu

Living in New York City means that opportunities for grilling and dining al fresco in the comfort of your own home are rare if not non-existent. So, when traveling home to the Northern Kentucky area over a gloriously sunny weekend in June, I took full advantage and enjoyed a meal that included all of the above, local produce, and great company of family.

I can’t take credit for the recipes that constructed this meal, but the combination of entree, side dish, and salad were perfection and I felt it was a summertime menu worth sharing. Sometimes the hardest part is picking out two or three recipes that go together for a meal, so I hope I’ve helped do some of the meal planning for you, allowing you to enjoy a warm summer night.

A Summertime Menu

Entree: Spice Salmon Kebabs from Bon Appetit. While we didn’t find the double skewer trick very helpful, these kebabs were packed with bright, yet spicy flavors. A grill is a non-negotiable for nailing the smoky salmon notes. Plus, the nutrition can’t be beat- lean, filling protein, and healthy, skin-glowing fats, dressed up with natural seasonings.

Side: Rice-Stuffed Tomatoes from Smitten Kitchen. My mother was blessed with a bounty of tomatoes from a friend’s garden, so these bright red beauties needed to be shown off! I had made these tomatoes once before for myself thinking Mr. CN would not be into them, but I was happy that this simplistic side was now enjoyed by my him and even my tomato-averse father. This makes for a grain-centric side dish that is also very veggie-forward.

Salad: Mama Nutritious’ Special Salad from her own genius brain. My mom is always asked to bring her salads to family get togethers. They must be elevated and complex, right? No! She simply grabs  various greens (arugula, mesclun, and pea shoots shown here) and a mixture of toppings (cranberries, feta, and maracona almonds in this one), tossing it all together in a bowl with a dressing of EVOO, lemon juice, usually dijon, garlic, and s&p that she shakes up in a mason jar. Voila! Getting in your veggies is all about preparing them in ways that please your own taste buds- if you don’t enjoy the selections or flavors you’ll be hard pressed to include them in your daily diet.

What are your favorite summer meals?

Egg White Oats

If you can’t already tell from my Insta feed, let me make it known that I’m a pretty big fan of breakfast. To be a cliche, it really is the most important meal of the day for me and I just don’t feel right without it. It’s even become the meal I enjoy planning for most because it’s all for me- husband’s taste buds be damned! I can prepare an egg fritatta with swiss chard, a cauliflower (!) smoothie , avo toast, or any variety of oats I want, and enjoy it with my morning coffee before Mr. CN even gets out of bed.


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Caramelized Fennel Pasta

Do you have a back pocket pasta recipe? You know, one that’s easy to pull off for a weeknight dinner when your meal planning efforts fail, but pleases everyone in your house? With the arrival of spring and carbo-loading for the half marathon in full effect, I may have just discovered my new favorite back pocket pasta recipe featuring caramelized fennel, tender spinach, bright lemon zest, and creamy goat cheese.

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Energy Bars and Bites

One of the most common food woes I hear from patients, friends, and family is about finding healthy snacks. You’re likely looking for something quick and easy that will give you energy to avoid an afternoon slump. For many people, that’s some form of snack bar- it’s individually packaged, can be healthy-ish, and doesn’t totally break the bank. Now, there are quite a few bars out there that I do love, but so many of of them are full of processed sugars, contain gut-busting indigestible fibers, and often end up being more of a meal bar than a snack.

I love KIND bars. Healthy, transparent and RD approved!

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A Savory “Pie” for Pi Day

Today is March 14th, so math nerds, rejoice- it’s 3.14 or Pi Day! I’m celebrating today, not because I am a math nerd (I actually HATED math as kid), but because it’s also a snow day here in NYC and I’m spending the day in the kitchen whipping up some yummy recipes.

While I may not be very fond of math, I am very, very fond of pie. Of the sweet variety, I would have to say some of my favorites are strawberry rhubarb, peach, or blueberry, but I will certainly not turn down a chocolate mousse or peanut butter pie! However, seeing as it’s just me and my husband, and we don’t feel like scarffing down a whole sweet pie by ourselves (sadly, I don’t think it’s in the half marathon training meal plan either), I made a savory “pie” today in the form of a Swiss Chard and Leek Frittata.

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Butternut Squash Black Bean Enchiladas

Lately I’ve been challening myself to eat a mostly plant-based diet after reading the fascinating work of Dr. T. Colin Campbell in The China Study. While I am by no means a vegan and could absolutely NOT live without eggs, cheese, or yogurt, I do get bored of the same ol’ chicken breast, turkey burgers, and seafood dinners, so I am challenging myself- or rather, enjoying experimenting- with adding more beans and legumes in my meals.

These Butternut Squash Black Bean Enchiladas were a quick and easy product of my forray into a plant-based diet, and lucky for me, the whole batch was all mine to enjoy (who else is living with a no bean eater?).

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Better Breakfasts with Steel Cut Oats

My readers and patients alike have frequently heard me talk about quick and easy meal ideas, especially breakfasts. After all, breakfast really is found to be one of the most important meals of the day as it is associated with reduced risk of overweight and obesity (Szajewska & Ruszczynski 2010); better glucose tolerance and insulin sensitivity, which is especially critical for individuals with type II diabetes (Versteeg et al 2015); and improved satiety that leads to less overconsumption at subsequent meals (de Castro J 2007).

For the most part, I am a fan of breakfasts that require minimal effort during the week- Siggi’s yogurt with fresh fruit and nuts, hard boiled eggs over homemade bread, or a mason jar of delicious overnight oats. Lately, however, I have fallen in love with steel cut oats.

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