Collard greens are extremely nutritious. They are an excellent source of bone-building calcium. A cup of cooked collard greens contains 268 mg. of calcium. Besides calcium, they provide important minerals such as iron, copper, manganese, magnesium, selenium, and zinc. They contain very high levels of vitamin K, which plays an important role in bone health. Collards are also rich in vitamin A, vitamin C, and a good source of vitamin E. These are only a few of the many health benefits of collard greens.
Ingredients:
- 6 large collard leaves
- 1 avocado (sliced)
- 2 carrots – chopped
- 录 head of green cabbage 鈥揷hopped
- 1 cup sliced mushrooms
- Pieces of cooked chicken ,shrimp, sardines, or beans
Optional ingredients:
- 陆 to 1 cup diced sweet potatoes
- 陆 to 1 cup chopped zucchini
Directions:
- Remove the center vein of each collard leaf
- Steam or boil the leaves for 2-3 minutes
- Saut茅 vegetables in coconut oil, ghee, or olive oil (low heat if using olive oil)
- Saut茅 聽sweet potatoes first because they will take a little longer to cook
- Put ingredients and dipping sauce (below) on collard greens
- Roll them up and they are ready to eat.
Note from Margie: These are my favorite vegetables to use, but the recipe works with most vegetables
Thai Lime Dipping Sauce for Roll-ups (modified from recipe by Laura Parisi, HC)
Ingredients
- 2 tablespoons fresh lime juice
- 1/8 cup organic tamari (low sodium if that鈥檚 a concern)
- 1/8 cup water
- 1 tablespoon brown rice vinegar
- 1 tablespoon grated fresh ginger
- 1 green onion – minced
- 2 teaspoons black sesame seeds
- 1 teaspoon sesame oil
Directions:
- Combine all ingredients in a small bowl.
- The sauce lasts one week in the refrigerator.
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