Dairy-free, gluten-free, plant-based goodness in minutes easy to make collard Roll-up.
When making healthy changes to your diet, few things are as important as knowing how to prepare your own meals. For many, the biggest deterrent isn’t knowing what to do, but the time it takes to do it.
I get it! There are days I have to plan WHEN there will be time to eat, let alone when I’m going to actually put a meal together. This is why I tend to focus on developing recipes that have maximum nutrition with minimum effort.
My collard roll-ups are a perfect example of how easy it can be to have a nutrient dense meal in minutes.
In addition to being great sources of fiber, the collard and arugula are from the cruciferous family of vegetables, well known for its health benefits. Both contain glucosinolate, a secondary metabolite found in plants that activates detoxification enzymes. These types of phytonutrients also convert into anti-inflammatory compounds that prevent the initiation of the inflammatory response.
These veggies are also a source of anti-inflammatory vitamin K known to support bone health and help the absorption of the calcium also present in the greens. The vitamin A and C they contain are crucial for the growth of all bodily tissues, including skin and hair, and help maintain collagen.
Collard and arugula are also a source of folate, an essential B vitamin that helps prevent the buildup of homocysteine in the body and is necessary for the production of DNA and RNA.
Besides vitamins and minerals, the sauerkraut adds needed probiotics, so important to gut health, while the creamy nut cheese adds the healthy fats crucial to brain health and satiety.
The nutritional yeast found in the nut cheese recipe adds a rich, cheesy flavor and a healthy dose of B vitamins as long as it is fortified.
One of the things I stress most when demonstrating my numerous wrap recipes is how easy it is to use all kinds of large, leafy greens, peppers, cucumbers and other vegetables as containers for the multitude of healthy and delicious ingredients to be found in plant-based eating.
It is always quick and easy, the only limit being your imagination!
Experiment and have fun!
- 2 – 3 collard green leaves, raw, blanched or lightly steamed
- 2 – 3 handfuls arugula (1 handful for each collard leaf)
- 2 – 3 small handfuls broccoli sprouts (1 handful for each collard leaf)
- 2 tablespoons sauerkraut for each collard leaf
- 2 tablespoons Creamy Nut Cheese for each collard leaf, or you can substitute the nut cheese with any other raw dip or spread you have on hand
- Lay out your collard leaf and fill with amazing and body-healing ingredients!
- Essentially, you’ll want to layer your ingredients, roll them up tight, and cut into chunks.
Creamy Nut Cheese Ingredients:
- 1 cup cashews, macadamia nuts or a combination, soaked 4 – 6 hours if possible
- Juice of 1 large lemon
- 1/2 cup water
- 1/4 teaspoon sea salt
- 1 tablespoon nutritional yeast (optional) – gives a more “cheesy” flavor and adds B Vitamins
- Put all ingredients into blender or Vitamix.
- Blend on high speed until smooth. Mixture should be thick and creamy.
- Adjust amount of water for desired consistency.