If giving up flour is your resolution for the new year and you’re a fan of
flour wraps, then you may want to try the tasty and healthy alternative.

What is it?
Greens.
Collard, kale or romaine lettuce can all become the new stand-ins for your
once beloved flour wraps.

Greens are a nutritious, low-carb alternative and also add plenty of vitamin K,
a nutrient that’s vitally important if you want to insure strong bones now and
in the future.

But wait, there’s more…
Greens also contain high levels of folate and magnesium, which help
protect the heart and keep it strong and a new study says that greens
are rich in vegetable nitrates, a compound linked with lower rates of
many diseases, like stroke, heart disease, and reduced rates of
breast, stomach and skin cancer.

And lastly, if you’re looking to keep energy levels high and avoid
mid-afternoon slumps, look no further than the greens in your
local supermarket.

So, with all that said, it’s time to prepare this week’s grocery list
for you. The items you’ll be purchasing are for collard or kale
chicken wraps.
Ingredients:
6 large collard greens, (if you find them too bitter, buy kale)
1 cup of brown rice, cooked
1 avocado cut into thin slices
2 cups of shredded chicken breast
1 Tbs of lite soy sauce
1 cup of mayo or plain yogurt
1/2 cup of plain or Dijon mustard
1/2 tps. of salt
1/4 tsp. of black pepper
1/4 tps. of turmeric
To make:
Prepare the sauce first, in a bowl, mix together the mayo (or yogurt)
mustard and seasonings.
The second step-
Prepare the wraps.
Cut stems off collard greens (or kale) with a sharp or paring knife.
Shave off the tough part of the remaining stems for easy rolling.
Place leaves in a large pot of boiling water; let leaves stay until
bright green and malleable, about a minute or two.
Remove and pat dry.
The last step-
Place the leaves on a flat surface or a few plates.
Combine the chicken, rice, soy sauce in a large bowl, mix well
and then spoon this mixture onto the middle of each green leaf.
Add some sliced avocados and the mayo and mustard mixture and
roll the leaves up, burrito style; fold stem end up over filling, fold
in sides and roll. Makes 6 wraps.
Calories per wrap- 370.
Some more suggestions:
You can add some vegetables, (cooked sliced carrots, chopped spinach,
cheese, sliced onions and thinly sliced red cabbage) if you’re a vegetarian.
And you can also add some sliced mango, avocado and lime juice for
a tangy and sweeter chicken wrap.

There you have it, your healthy alternative to the flour-based and high
calorie wrap.

Sources:
* Health Magazine, April 2022 Issue
* Recipe by Julia Levy
* The Food Channel, Magazine
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One last request, if you’re a woman in your 20’s, 30’s or 40’s and want some
tips on the best health advice for age groups 20 to 80, just click on buy
recipes at the top of this blog and look for the digital file-Stay Healthy
at Any Age, Health tips for women ages 20 to 80 and download it for a
small fee.
Thank-You!