Rainbow Collard Wraps

We all want to eat fresh food, but sometimes a simple salad isn't enough. Wraps with lots of veggies are the perfect solution! You can use a flour tortilla or a whole wheat tortilla to make these. If you're looking for something super-fresh, use a large collard leaf!

Roll up a collard, top it with hummus, then add your veggies. Below are some of our favorite vegetables, but you can use whatever sprouts and veggies you have in your fridge.

This recipe for rainbow collard wraps from the Vegan Mediterranean Cookbook, by Tess Challis the vegan superstar chef will surely tick all of the boxes.

You'll love these collar wraps

This recipe is bursting with life! Literally.

One dish with so many colors and nutrients. The bright green collards contain nearly every vitamin. This little-known vegetable belongs to the cruciferous (like broccoli, kale and cauliflower) family. It is a great way to reduce inflammation. We have red cabbage, carrots, and cucumbers. The avocado and hummus bring it all together. Nutrient bomb!

You will be grateful to your body.

This recipe is essentially a salad wrapped in a tortilla. You can also add some extra filling by mixing it up.

Ingredient Notes

Collard Green Leaves

Find large, robust leaves with a vibrant color. You can steam or blanch the leaves to make them more flexible for wrapping. Trim the thick stems to make the wrapping process easier.

Hummus

Add your favorite hummus to a base that is creamy and flavorful. Try experimenting with other flavors, such as creamy white bean or pink beet. Try this oil-free version of hummus for a healthier alternative.

Avocado

Choose a ripe, buttery avocado. Pour preventing browning, drizzle a little lemon or lime before assembling wraps.

Purple Cabbage

Chop or shred the cabbage finely to add a crunchy and colorful element.

Carrot

For a crunchy and sweet texture, use fresh carrots. Finely shred them or grate. It can save time to use pre-shredded carrots.

Cucumber

Slice thinly firm cucumbers to create a layer of hydration and refreshment within the wrap. English cucumbers are ideal because they have a milder taste and fewer seeds.

Pepperoncini or Banana Peppers

Sliced pepperoncinis or banana peppers will add a spicy and tangy kick. You can adjust the amount to suit your taste.

Swap the Collard Leaf with a Tortilla

You can make this recipe kid-friendly by substituting the collards for a wheat tortilla. You can add or substitute any vegetable you want. Don't you think? This is a healthy, delicious, affordable option that you can take with you on the go.

Blanch your Collard Leaf for Collard Burritos

Instead of using raw collard leaves, you can blanch them briefly in boiling water to soften them. You can use this as a wrap for burritos. Add some cooked rice, or guacamole instead of hummus, and top it with salsa. Yum!

About the Vegan Mediterranean Cookbook

Tess Challis, the author, chef, recipe developer, and speaker behind Vegan Mediterranean Cookbook, is also a coach, speaker, cookbook author, and cooking instructor. Her passion to help others lead their best life inspired her to create vegan cookbooks in order to spread the vegan food message to a wider audience. We are sure to see a lot more from her as she has several books on her resume.

This book fills a void in the vegan cooking world.

Mediterranean cuisine is popular around the globe, but it isn't necessarily vegan. We welcome this food with open arms. This book is packed with delicious and nutritious recipes. From pistachio-baklava to falafel salad and macadamia-rosemary cheese. Each recipe is balanced and well-crafted, something we appreciate.

Vegetable Recipes - More than One!

We prefer meals that are packed with vegetables and taste better than the burgers and fries you may be craving. Here are some of our favorite meals!

• Collard Green Wraps
• Asian Zucchini Noodle Bowl
• Summer Tomato Salad
• Rainbow Spring Rolls
• 25+ Tastiest Vegan Wraps

This recipe for rainbow collard wraps is reprinted from Vegan Mediterranean Cookbook, by Tess Challis. Rockridge Press Inc. 2019,

Rainbow Collard Wraps first appeared on World of Vegan.

We invite you to join us in our mission of embracing healthier living through education, inspiration and empowerment. As we strive towards creating a community of health-conscious people - big and small - you are invited to share your stories, passions and delicious recipes with us! Together, we can revolutionize the way people think about eating. All contributions are welcome - just email us at [email protected]!

We don’t just talk about healthy living; we live it too! Eating a plant-based diet may be the way to go in today's world, but that doesn't mean that it should lack taste or excitement. We must provide information on authentic vegan food culture and inspire others to act confidently and with integrity when making lifestyle changes.

So come along for the ride as we embark on this journey towards healthier living - let's make a difference today!

Frequently Asked Questions

Are plant-based diets environmentally sustainable?

For their environmental and health advantages, plant-based foods are becoming more popular. Because it causes less pollution than foods made from animal products, a plant-based diet can be more sustainably. Plant-based diets also use less resources, as they are usually grown using fewer inputs than animals. Commercially raised animals often need large amounts of water, soil, and fossil fuels. As some environmental effects of livestock production have been linked to global warming, reducing consumption of these foods through introducing more plant-based meals into one's weekly rotation could help reduce an individual's carbon footprint and support healthier, more eco-friendly practices.

Are there any celebrities or athletes that advocate for a plant diet?

Yes, celebrities and athletes are big supporters of a plant based diet. These include NBA player Kyrie Irving, Formula 1 World Champion Lewis Hamilton, actress Natalie Portman, singer Meghan Trainor and NFL running back Kenneth Farrow. Each has embraced the vegetarian/vegan lifestyle for their reasons and achieved impressive results as an athlete or in their artistic endeavours. Actress Alicia Silverstone even wrote a book titled Kind Diet, about her experiences with veganism. Novak Djokovic, a tennis professional, credits his achievements to his unusual eating style of eating primarily organic vegan food at competitions. His statistics have greatly improved since then. All four professional athletes point to some significant qualities, including heightened energy levels, faster recovery from injuries, and improved overall health and wellness. The success stories demonstrate that plant-based diets can be an effective tool for achieving better athleticism.

Can you get enough nutrition from a plant based diet?

Yes, you will get enough protein if you eat a plant-based diet. A variety of legumes, grains, nuts, seeds, as well as grains provide amino acid to help you build muscle and stay healthy. Tofu, and other soybean products, contain all 9 essential amino acid that the body cannot make. When combined with legumes or grains, vegetables like spinach, kale, and broccoli are high in protein, they can provide adequate nutrition. Plant-based protein are better for long-term satisfaction and support longer-lasting satiety. You can balance out other nutrients by eating omega-3 oils in flaxseeds.

What are some common plant-based foods?

Due to its health and environmental benefits, the plant-based diet has gained popularity. Common plant-based foods include those that are derived from fruits, vegetables, legumes and nuts. These foods contain essential vitamins, minerals and antioxidants. A variety of beans and pulses are good sources for plant-based protein. These include chickpeas (or lentils), beans, chickpeas (or kidney beans), lower-fat soya products like tempeh and edamame, and higher-fat nuts like almonds. Healthy fats such as olive, flaxseed and avocado are also available from plants. Additionally, many ready-to-eat meals are now available, which can further reduce your overall grocery cost. A plant-based diet might not be as expensive as others, depending on the food you purchase.

Can a plant based diet reduce the chance of developing chronic diseases?

A plant-based diet is becoming more popular because of its many health and environmental benefits. This diet consists of eating mostly fruits, vegetables, whole grains and legumes as well as nuts and seeds. It also eliminates or substantially reduces animal protein such as meat and dairy products. The benefits of a plant-based lifestyle include better heart health, improved digestion, energy levels and reduced stress hormones. One can get enough protein on a plant-based diet by eating excellent alternative protein sources on a plant-based diet.

Statistics

• In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

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• PubMed: The long-term effects of diabetes on beta-cell function


• A 16-Week Randomized Clinical Trial: Plant-Based Dietary Intervention Increases Beta-Cell Function, Insulin Resistance in Overweight Adults - PubMed

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• Plant-Based Diets for Personal, Population, and Planetary Health - ScienceDirect

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• Weight Loss


• Plant-Based Diets and Omega-3 Fatty Acids

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• What is a plant diet? Should you try it? - Harvard Health

How To

How do I meal prep for a plant based diet?

Plant-based meal prepping prepares nutritious and balanced vegan meals ahead of time to make cooking streamlined and efficient. While it takes some planning and preparation, this can save you valuable time and encourage healthy eating habits. It is easier to follow a plant-based diet by prepping meals ahead of time. The food will be ready for you when you are hungry. Additionally, it makes it easy to have more time for relaxation and exercise by not having a need to cook every day.

Successful plant-based meal prep is all about variety. To get more nutrition, choose different ingredients every week. Choose spinach for greens; purple carrots to orange/reds; brown rice for complex carbohydrates. A balance of fiber, protein and some fats should be the aim with each meal, depending on the individual's needs.

To optimize meal prep efficiency, consider using a slow cooker or multi-cooker device; batch cooking various ingredients at once by freezing portions of cooked meals; pre-cut vegetables, so they're ready to add to recipes; portion out snacks ahead of time, or keep staples like canned beans and jarred sauces on hand for easy dinners after work.

It is possible to make meal prep for a plant-based lifestyle easy and fun by following a few steps. Make a grocery shopping list with the recipes that you are going to be making. To get fresh produce and other quality items, you should shop at local farmers' market or health food shops if possible. You should also make sure you have enough time to prepare the food. These options allow for minimal effort and maximize savings. Food stays fresher longer if it's stored properly.

The best thing about plant-based meal preparation is that it allows one to eat healthy no matter how busy their life becomes. Individuals can achieve their nutritional goals by taking the guesswork away from healthy eating.

Resources:

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