Rainbow Collard Green Wraps

Swap out tortilla wraps for collard greens to hug colorful, nutritious ingredients.

This fun, healthy recipe has plenty of opportunity for creativity. In fact, assembling these wraps was equally as fulfilling as eating them! Collard greens provide a low glycemic alternative to tortilla wraps and pack plenty of nutrients including vitamin K, vitamin A, manganese, fiber, calcium and iron. Hummus and quinoa provide plant-based protein sources which balance carbohydrate intake and help maintain blood sugar levels. Leave a comment letting me know what colorful fruits and vegetables you would include!

Rainbow Collard Green Wraps


  • 1 bunch of collard greens
  • 2 cups cooked quinoa or couscous (cooled)
  • 1 avocado, chopped
  • 1 small mango, chopped
  • 1 large tomato, chopped
  • hummus to spread (try my Garlic Turmeric Hummus)

Rainbow Collard Green Wraps

How to:

  1. Cook the quinoa the day before to save time (I make a huge batch and store in fridge up to 5 days). If you haven’t cooked quinoa before, it is the same deal as rice. If you haven’t cooked rice before, well, Google it.
  2. Trim the thick stems off the collards, even carrying on up past where the leaf begins making an incision in the leaf surrounding the base of the stem (see picture below).
  3. Blanch collards to remove bitterness: plunk each leaf in boiling water for 10-15 seconds and place directly into cold water to cool off. Pat dry and lay on flat surface to begin packing your wraps.
  4. Spread hummus down center of wrap length-wise.
  5. Place quinoa spoonfuls on top of the hummus.
  6. Add avocado, mango and tomato (this may take some experimenting to determine how much  filling can fit in your collard leaves).
  7. Roll and fold wraps by bringing the two widths together first and then tucking in the two length edges. I discovered hummus makes a great glue to keep the wraps from falling apart. Toothpicks may help as well.
  8. Serve and/or store in containers in the fridge for lunches.

Rainbow Collard Green WrapsPCOS Powers:

  • collard greens = anti-inflammatory, high in iron and calcium, may help lower total cholesterol more than other cruciferous vegetables esp. when steamed
  • avocados = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contain glutathione which has anti-carcinogenic properties and may boost immunity
  • tomatoes = high in chromium and lycopene which can help manage insulin resistance
  • turmeric = anti-inflammatory, helps lower blood glucose levels
  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow

Rainbow Collard Green Wraps


  1. Kahlon TS, Chiu MM, Chapman MH. Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. Nutrition Research. 2008;28:351-357.
  2. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Critical reviews in food science and nutrition. 2013;53:738.

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Rainbow Collard Green Wraps

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Pumpkin Cinnamon Date Smoothie

A rich smoothie with notes of pumpkin spice.

Some of my joys of fall include: leaves turning and falling to the ground, cool breezes, invigorating hikes, cozy sweaters, hot tea, pumpkin patches and rich, aromatic flavours. Smoothies are one of my simplest, low effort ways to ensure I am obtaining plenty of nutrients in my day. We know consuming more plant foods can help prevent some long-term conditions, including heart disease and type 2 diabetes. This is why adding fruits and vegetables, like pumpkin, to our smoothies can be health-promoting.

Since I love warm, cozy spices like cinnamon, ginger and nutmeg, I added these to this vibrant smoothie of nourishing plant-based ingredients. I hope it also provides you joy and satisfaction. Enjoy and please share your creations with me!

PCOS Powers:


    • high in a variety of antioxidants (vitamin C, beta-carotene, lutein, zeaxanthin)
      • vitamin C supports healthy immune functioning
      • beta-carotene may help prevent some types of cancer)
    • source of fiber (which supports digestion, heart health, and blood sugar regulation)
    • source of potassium (supports heart, bone, and kidney health)

Chia seeds:

      • high in fiber, protein, and omega 3s


Pumpkin Spice Smoothie (Vegan)


  • 1 cup pumpkin puree, frozen
  • 4 dates
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 2 tsp pumpkin spice mix (cinnamon, ginger, nutmeg, all spice, cardamom)
  • toppings: coconut, etc.

How to:

  1. Throw all ingredients in a blender and voila! Putting in almond milk first blends easiest.


If you loved this fall recipe, you may love my roasted pumpkin seeds with turmeric and cinnamon!