Collardwrap2-copy

Collard Green Wraps

 

Collardwraps-copy

To be honest, collard greens were not on my radar until recently.  I’ve always associated them with Southern cooking and used kale as my “go-to” green for the most part. 
But nothing makes a better wrap than collards.   I love these because you get the convenience of a wrap without all the carbs, preservatives, and empty calories.   If avoiding gluten, these are a great replacement for any bread.  

Collardwrap2-copy

Collard greens are in the Brassica family along with mustard greens, kale, and brussels sprouts and can be used in many of the same ways.  They are high in fiber, rich in omega 3’s and antioxidants.  They have been shown to support detoxification pathways in our bodies due to their glucosinolate properties and sulphur containing nutrients.

Interesting to note, steamed collard greens have a unique cholesterol-lowering ability because they bind with bile acids, facilitating the removal of cholesterol from our bodies.

This is an easy throw-together lunch.  I keep pre-chopped veggies in my fridge like red cabbage and radish (currently) for quick additions to any meal.  Add your hummus, veggies, avocado and roll it up like you would a burrito.  Collards will need to be steamed first to soften them up. Here’s a little video on how to roll up your collard wrap.

 

Collard Green Wraps
Collard greens make the perfect tortilla replacement. Providing a nutrient dense option without all the carbs!
Write a review
Print
Ingredients
  1. 1 large collard green leaf, back of the stem thinned (to avoid breakage when rolling)
  2. 1/3 cup chopped veggies of choice (I like radish and purple cabbage)
  3. handful of pea shoots
  4. 2 tbsp julienned carrots
  5. 2 tbsp hummus
  6. couple slices of cucumber
  7. 1/4 avocado slices
  8. 1 tbsp of toasted almonds
Instructions
  1. Bring a large pot of water to boil
  2. Steam collard greens for 3 min or until bright green
  3. Allow to cool
  4. Finely chop raw vegetables
  5. Spread hummus in center line of collard
  6. Add avocado
  7. Add vegetables and almonds
  8. Fold as you would a burrito
Notes
  1. This wrap works well with raw and crunchy vegetables, but can be made savory if you added roasted sweet potato and sautéed greens and onions for example. Feel free to add other condiments such as siracha or spicy mayo for a richer flavor.
Molly Bea http://www.mollybea.com/
lemon-vinaigrette

Lemon Vinaigrette

lemon-vinaigrette

Clean eating is a principle that features unprocessed, sustainably sourced and wholesome foods.  But I like to take this principle another step by creating meals that actually make you feel “clean” after eating.  Not heavier, fuller, and tired, but light, energized and refreshed.  This lemon vinaigrette does just that.  It gives a simple salad the right amount of tang and flavor that makes it delicious and satisfying yet with added nutritional benefits.  Lemon juice aids in digestion by stimulating stomach acid and bile production. It also supports liver function, which helps you to detoxify.  Plus, the vitamin C in lemons help to boost your immunity and promote healthy skin.  Clean eating doesn’t have to be complicated or fussy, in fact, it’s often the simplest of recipes that become the favorites.  

I love it with this arugula salad as I find it is the perfect offset the tangy bite of arugula and fennel.   It’s also great drizzled over avocado toast.

Lemon Vinaigrette
A citrusy dressing perfect with arugula and fennel
Write a review
Print
Ingredients
  1. juice of 1 lemon
  2. zest of 1 lemon
  3. 1 clove garlic, minced
  4. 3/4 cup olive oil
  5. Salt and Pepper
Instructions
  1. Begin by mashing garlic and 1/2 tsp salt with a fork in bottom of a mason jar
  2. Add lemon juice and zest
  3. Add in olive oil, and either whisk together or place top on mason jar and shake vigorously
Molly Bea http://www.mollybea.com/
arugulafennelsalad

Arugula & Fennel Salad

arugulafennelsalad

Just a simple and easy salad that comes together in 10 minutes.  Try this with toasted sunflower seeds or hazelnuts.  Finish with a zesty lemon vinaigrette, you won’t believe the depths of flavors from such a simple recipe!

Arugula & Fennel Salad
A simple and delicious salad
Write a review
Print
Ingredients
  1. 1 fennel bulb, cut lengthwise and thinly shaved.
  2. 4 cups of arugula
  3. 1 cup sunflower seeds (or hazelnuts)
Instructions
  1. Set oven to 350
  2. Place sunflower seeds on a baking sheet and bake for 6 min
  3. Combine arugula and fennel in a large bowl
  4. Add toasted seeds
  5. Add vinaigrette and toss to coat
Vinaigrette
  1. juice of 1 lemon
  2. zest of 1 lemon
  3. 1 clove garlic, minced
  4. 3/4 cup olive oil
  5. Salt and Pepper
  6. Begin by mashing garlic and 1/2 tsp salt with a fork in bottom of a mason jar
  7. Add lemon juice and zest
  8. Add in olive oil, and either whisk together or place top on mason jar and shake vigorously
Molly Bea http://www.mollybea.com/
FriseePecanSalad

Frisée Apple Pecan Salad

FriseePecanSalad

Frisée is actually not a lettuce, but a relative to endives and chicory.  It is very high in folic acid (great for pregnant moms), and being a rather bitter green it is cleansing to the liver. Frisée also has a nutty flavor, which can be enhanced by adding toasted nuts or seeds. Adding a touch of sweetness with the apples and apple dressing helps balance out the bitterness making this a mouth-watering salad!  (I’ve also made this without the apple slices and enjoyed it simply with the dressing and pecans).

The apple vinaigrette is also great on my roasted butternut squash and pumpkin seed salad .

Frisée Apple Pecan Salad
Write a review
Print
Ingredients
  1. 1 Head Frisée
  2. 1 Granny Smith Apple, peeled, cored and sliced into thin strips
  3. 1/2 cup toasted pecans
  4. Optional: thin shavings of a firm or semihard cheese like Tomme de Savoie or Parmigiano
  5. Apple Vinaigrette
  6. 1 granny smith apple, peeled and cored
  7. 4 Tbsp apple cider vinegar
  8. 2 Tbsp dijon mustard
  9. 1/2 cup olive oil
Toasting pecans
  1. 300 degrees in oven for 10 min, watch to make sure they don't burn
Dressing
  1. In a blender or food processor, combine 1 peeled apple, olive oil, mustard, vinegar and salt and pepper until creamy.
Salad
  1. Discard tough outer leaves of frisée along with any browned leaves.
  2. Tear the best leaves into bite sized pieces.
  3. Add apple slices to the greens and toss with vinaigrette and pecans.
  4. Serve immediately.
Notes
  1. This will make extra dressing to save for the week in the fridge.
Adapted from Poulet
Adapted from Poulet
Molly Bea http://www.mollybea.com/

 

 

Health Begins in the Gut

Gut HealthHippocrates once said that “all disease begins in the gut”

This quote rings as true today as it did 2,000 years ago.  Research is still discovering the many roles that the microbiome of the gut plays in our health, which consists of billions of microorganisms and 1,000 different species of bacteria.  We understand that it plays a role in digestion, the manufacturing of vitamins, detoxification and protection from disease. Since about 70% of our immune cells lie in the intestinal lining, the microbiome influences our immune response. Another fun fact… the gut contains more neurotransmitters than the brain.

When our microbiome is balanced, we have a wonderful ally that keeps our body healthy, promoting good digestion, healthy immune response, clear thinking, balanced mood, and glowing overall health. When our microbiome goes out of balance, however, we may experience digestive disturbances, mood disorders, skin conditions such as eczema and psoriasis, as well as metabolic disruptions which present as autoimmune disorders, obesity, and allergies, to name a few.  

Our microbiome is constantly changing, depending on the foods that we eat and the lifestyles that we lead. Think of your gut bacteria as sitting down at the table with you, eating the foods that you eat.  Feeding them processed foods, sugar, alcohol, and unhealthy fats will increase the amount of yeast and disease promoting bacteria. Other factors such as stress, environmental toxins, infections, and antibiotic use will also knock this delicate system off balance.  Fortunately, we have the power to control the environment of our unique microbiome through a whole foods diet, stress-reducing techniques, and supplements.  This is one of the first places I start when working with clients with any health condition.  Typical complaints such as IBS and bloating, or inability to lose weight I see as inflammation going on in the gut.  Often times an elimination diet is helpful, removing inflammatory causing foods such as gluten, sugar, and dairy.  This along with a diet high in lean protein, vegetables and healthy fats has remarkable results.  Years of digestive disturbances have suddenly dissipated.  The bloating has gone away.  The weight starts to shed.  Energy soars.  Once the body is given the tools it needs to heal, it’s amazing how good it can feel.  

Continue reading