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Expand your plant-food menu options with this tasty wrap.

cleveland veggie wrap

Expand your plant-food menu options with this tasty wrap. Collard greens replace the traditional flour-based wrap and are stuffed with fresh corn, tomatoes and peppers. Each wrap is topped with a zesty rice blend. Loaded with vitamins, minerals, phytonutrients and fiber, they’re perfect for a quick, healthy meal!

Ingredients

1 cup cooked brown rice
½ cup fresh corn kernels
¼ cup chopped fresh cilantro
2 tablespoons 0% Greek yogurt
1 tablespoon fresh lime juice
1/8 teaspoon kosher salt
4 large collard greens, Swiss chard, or cabbage leaves, stems trimmed
2 medium beefsteak tomatoes, thinly sliced
1 avocado, thinly sliced
1 red bell pepper, thinly sliced
Hot sauce to taste

Directions

  1. In a small bowl, stir together the rice, corn, cilantro, yogurt, lime juice and salt.
  2. Lay the collard green leaves flat on your work surface. Dividing evenly, layer the tomatoes, avocado and bell pepper in the center of each leaf, leaving a border all the way around.
  3. Top each leaf with the rice mixture. Add a few dashes of hot sauce.
  4. Roll up like a burrito.

Nutrition information

Makes 4 servings

Per serving:

185 calories
Total fat 8.2g
Saturated fat 1.2g
Protein 4.5g
Carbohydrate 26.4g
Dietary fiber 6.2g
Sugar 5.3g
Added sugar 0g
Cholesterol 0mg
Sodium 110mg

Recipe developed by Sara Quessenberry for Cleveland Clinic Wellness

Recipe: Southwestern All-Veggie Wraps

 

Posted on

Expand your plant-food menu options with this tasty wrap.

cleveland veggie wrap

Expand your plant-food menu options with this tasty wrap. Collard greens replace the traditional flour-based wrap and are stuffed with fresh corn, tomatoes and peppers. Each wrap is topped with a zesty rice blend. Loaded with vitamins, minerals, phytonutrients and fiber, they’re perfect for a quick, healthy meal!

Ingredients

1 cup cooked brown rice
½ cup fresh corn kernels
¼ cup chopped fresh cilantro
2 tablespoons 0% Greek yogurt
1 tablespoon fresh lime juice
1/8 teaspoon kosher salt
4 large collard greens, Swiss chard, or cabbage leaves, stems trimmed
2 medium beefsteak tomatoes, thinly sliced
1 avocado, thinly sliced
1 red bell pepper, thinly sliced
Hot sauce to taste

Directions

  1. In a small bowl, stir together the rice, corn, cilantro, yogurt, lime juice and salt.
  2. Lay the collard green leaves flat on your work surface. Dividing evenly, layer the tomatoes, avocado and bell pepper in the center of each leaf, leaving a border all the way around.
  3. Top each leaf with the rice mixture. Add a few dashes of hot sauce.
  4. Roll up like a burrito.

Nutrition information

Makes 4 servings

Per serving:

185 calories
Total fat 8.2g
Saturated fat 1.2g
Protein 4.5g
Carbohydrate 26.4g
Dietary fiber 6.2g
Sugar 5.3g
Added sugar 0g
Cholesterol 0mg
Sodium 110mg

Recipe developed by Sara Quessenberry for Cleveland Clinic Wellness

Recipe: Southwestern All-Veggie Wraps

 

Posted on

Cleveland Clinic: Expand your plant-food menu options with this tasty wrap.

cleveland veggie wrap

Expand your plant-food menu options with this tasty wrap. Collard greens replace the traditional flour-based wrap and are stuffed with fresh corn, tomatoes and peppers. Each wrap is topped with a zesty rice blend. Loaded with vitamins, minerals, phytonutrients and fiber, they’re perfect for a quick, healthy meal!

Ingredients

1 cup cooked brown rice
½ cup fresh corn kernels
¼ cup chopped fresh cilantro
2 tablespoons 0% Greek yogurt
1 tablespoon fresh lime juice
1/8 teaspoon kosher salt
4 large collard greens, Swiss chard, or cabbage leaves, stems trimmed
2 medium beefsteak tomatoes, thinly sliced
1 avocado, thinly sliced
1 red bell pepper, thinly sliced
Hot sauce to taste

Directions

  1. In a small bowl, stir together the rice, corn, cilantro, yogurt, lime juice and salt.
  2. Lay the collard green leaves flat on your work surface. Dividing evenly, layer the tomatoes, avocado and bell pepper in the center of each leaf, leaving a border all the way around.
  3. Top each leaf with the rice mixture. Add a few dashes of hot sauce.
  4. Roll up like a burrito.

Nutrition information

Makes 4 servings

Per serving:

185 calories
Total fat 8.2g
Saturated fat 1.2g
Protein 4.5g
Carbohydrate 26.4g
Dietary fiber 6.2g
Sugar 5.3g
Added sugar 0g
Cholesterol 0mg
Sodium 110mg

Recipe developed by Sara Quessenberry for Cleveland Clinic Wellness

Recipe: Southwestern All-Veggie Wraps

 

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7 simple swaps to upgrade the way you eat.

Try these 7 simple swaps to transform your diet without radically changing your lifestyle.

My philosophy can be summed up in three words: Eat real food. The way to do this is to take back your kitchen. Transform it into a place of nourishment and healing. Remove all the sugary and highly processed foods that hold your weight and health hostage. Stock up on real foods: fresh vegetables, fruits, whole grains, beans, nuts, seeds, and lean animal proteins like fish, chicken, and eggs.

Not ready to make a dramatic change in your diet? You don’t have to take an all-or-nothing approach. The seven simple swaps below will transform your diet without radically changing your lifestyle.Try the seven simple swaps below. They'll transform your diet without radically changing your lifestyle.

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Recipe: Roasted Sweet Potatoes with Tofu

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A gluten free, chocolate chip cookie packed with protein

 

cleveland cookies

This recipe sneaks protein and fiber into everybody’s favorite cookie. Your kids will love it and will never even guess that they’re made with chickpea puree!

Ingredients

1 can chickpeas
1/2 cup almond butter (can also use cashew or peanut butter)
¼ cup honey
2 teaspoons vanilla
1/8 teaspoon salt (optional)
1/8 teaspoon baking powder
1/2 cup chocolate chips (use dark chocolate, 60% cacao)

Directions

  1. Preheat oven to 350 degrees. Line two baking sheets with parchment paper.
  2. Drain and rinse chickpeas. Place chickpeas, almond butter, honey, vanilla, salt and baking powder in a food processor or blender.
  3. Puree for two to three minutes, until smooth.
  4. Place mixture in a bowl, and stir in chocolate chips.
  5. Place about 1 tablespoon of dough per cookie onto baking sheets. Bake 25 minutes, until lightly browned. Cool 5 minutes and enjoy!

Nutrition information

Makes about 1 dozen cookies.

Per serving (1 cookie):

Calories:110
Fat: 6.5g
Saturated fat: 0-0.5g
Carbohydrate: 13g
Sodium: 90mg
Protein: 3g

Posted on

Cleveland Clinic: A gluten free, chocolate chip cookie packed with protein

 

cleveland cookies

This recipe sneaks protein and fiber into everybody’s favorite cookie. Your kids will love it and will never even guess that they’re made with chickpea puree!

Ingredients

1 can chickpeas
1/2 cup almond butter (can also use cashew or peanut butter)
¼ cup honey
2 teaspoons vanilla
1/8 teaspoon salt (optional)
1/8 teaspoon baking powder
1/2 cup chocolate chips (use dark chocolate, 60% cacao)

Directions

  1. Preheat oven to 350 degrees. Line two baking sheets with parchment paper.
  2. Drain and rinse chickpeas. Place chickpeas, almond butter, honey, vanilla, salt and baking powder in a food processor or blender.
  3. Puree for two to three minutes, until smooth.
  4. Place mixture in a bowl, and stir in chocolate chips.
  5. Place about 1 tablespoon of dough per cookie onto baking sheets. Bake 25 minutes, until lightly browned. Cool 5 minutes and enjoy!

Nutrition information

Makes about 1 dozen cookies.

Per serving (1 cookie):

Calories:110
Fat: 6.5g
Saturated fat: 0-0.5g
Carbohydrate: 13g
Sodium: 90mg
Protein: 3g