For a healthy start to the new year, sub collard greens for tortillas.
After weeks of indulging on holiday treats and big festive meals, you may feel that it’s time for your family to resolve to eat healthier in the new year. Here are some of my favorite tips for success, plus a colorful, healthy recipe to get you started.
Write it down. There is power in having a vision, writing it down, and telling your friends and family about it. A friend of mine has a great family tradition of writing down goals and desires for the year, putting them in a box, then opening and sharing at the end of the year before setting their new goals.
Make It Simple. Have you ever found a recipe with way too many ingredients, and as delicious as it sounds, you just couldn’t be bothered? I like to make simple recipes that are tasty and that I can build off of if I want to get creative. For example: grains, vegetables and beans bowls. It’s easy to mix and match, and tie it all together with a favorite sauce.
Get the whole family involved. If parents are the only ones sitting at the table with healthy food, the enthusiasm will fade away very quickly. Pretty much any recipe can get a healthy makeover. Is your most popular family dinner pizza? Try building your own with whole-wheat crusts, low-sodium sauce and an abundance of veggies. There are lots of other recipes that can be “build your own” and healthy, such as sushi rolls, tacos, stuffed pitas or this Collard Roll recipe.
This filling meal is dairy free, gluten free, vegan, high fiber and sugar conscious.
- 2 bunches collard greens
- 1/3 cup orange juice
- 3 tablespoons tahini
- 1 clove garlic, minced
- 2 cups cooked brown rice
- 1 (15-ounce) can no-salt-added aduki beans, or other small, red or black beans, rinsed and drained
- 1 red bell pepper, finely chopped
- 2 teaspoons toasted sesame seeds
- Salt and freshly ground pepper to taste
Bring a large pot of water to boil. Remove and discard thick stems from collard greens and place leaves in boiling water. Cook 5 minutes or until just tender. Gently remove leaves from water and drain in a colander. Carefully transfer 12 of the largest leaves to a baking sheet lined with paper towels. Chop remaining leaves and squeeze to drain excess liquid (you should have about 1 cup chopped leaves).
In a large bowl, whisk together orange juice, tahini and garlic. Add chopped collards, rice, beans, bell pepper, sesame seeds, and salt and pepper to taste. You will have about 4 cups mixture. Arrange a reserved collard leaf on your work surface and top with 1/3 cup rice filling. Roll up, starting with the large end of the leaf and rolling it over the filling, tucking in the ends, like a burrito. Repeat with remaining leaves and filling and serve. Serving size, three rolls.
Check out the online resources at wholefoodsmarket.com/healthy-eating to learn more with cooking videos, meal plans and recipes that follow Whole Foods Market’s healthy eating principles.