Consistently making half your plate vegetables – along with quality protein and whole grains on the same plate – is the best way to consume more disease-fighting fibre, antioxidant nutrients and even pre-biotics that promote optimal gut bacteria. It’s critical if weight loss, better blood sugar or cholesterol control are goals too. It’s easy to get in a rut of rotating the same three to five vegetables all winter – potatoes, carrots, celery, cucumber maybe? Those are worthwhile for sure, but don’t forget to include an assortment of fresh green leafies. Often more top of mind come the spring, bright green leaves help keep a supply of energizing nutrients entering the cells in cold and flu season. Frequently served with vegetables or fruit rich in vitamin C like oranges, lemon juice, berries or peppers, dark leafy greens are just far too valuable to limit to salad season. Spinach, kale, chard, collards, romaine, green leaf lettuce, cabbage, Bok choy, Gai Lan and other Asian greens, they’re all very worthy. Rotate your choices as various options become more affordable from week to week. Switch up a typical tortilla with these leaves in your next wrap for added appetizing colour and crunch.
Savoy Cabbage Leaf Wraps Makes 4 servings
- 8 large savoy cabbage leaves
- 1 cup hummus*
- 1 cup cooked quinoa or brown-wild rice mix
- 1 cup grated carrots
- 1 cup grated beets
- ½ cup finely chopped toasted almonds or peanuts
*a classic garlicky lemon hummus works great here
- Wash cabbage leaves. To a large pan or baking dish, add about an inch of boiling water. Using tongs, place leaves in the water and allow to sit for about 10 minutes to soften, yet not cook, while assembling the other ingredients. Dry leaves well. Trim excess thickness off of stem end.
- Using 2 leaves per wrap to make a bigger base, lay leaves on counter, overlapping each other, stem ends facing each other inwards to the middle.
- Spread ¼ of the hummus in the center of the leaves. Top with rice, carrots, beets and nuts.
- Roll as you would a burrito: roll partially, tuck ends in and continue to roll. Slice in half to serve.
This recipe will also work with large collard green or even Swiss chard leaves.