When I was younger, I relied on chocolate and sugar to give me boosts throughout the day. Sure, I had some dips in my energy level, but I didn’t see a huge downside.
Then I started eating more vegetables, protein, and whole grains, and a lot less sweet stuff. And I felt better. Replacing foods that are high in refined sugar and refined complex carbohydrates, like white bread, with foods that have less sugar and more fiber has made a huge difference. I can honestly say that, in my forties, I am healthier than I was in my twenties and thirties. I sleep better. I’m happier. I still love chocolate—that will never change!—but now I eat it in moderation.
Meals like the ones that follow are their own reward—you will enjoy life more because of the way you feel! And, as a bonus, they contain ingredients that have been shown to improve your outlook and health. It worked for me. I hope it works for you, too.
Kale and Mushroom Wrap
Cranberries add just the right touch of sweetness to this easy vegetarian wrap. I like to serve it when the kale and mushrooms are still warm enough to melt the goat cheese slightly. It’s also great as a fast pack-and-go lunch.
3 Tbsp olive oil
1 large or 2 small shallots, thinly sliced
1 medium leek, white and pale green part only, rinsed and thinly sliced
8 oz mushrooms, such as cremini, button, or stemmed shiitake (4 cups)
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1 bunch kale, stemmed and coarsely chopped (8 oz)
1/4 cup vegetable broth
1/3 cup unsweetened dried cranberries
2 oz goat cheese, at room temperature, crumbled (1/4 cup)
4 10-inch high-fiber multigrain wraps
1. In a large skillet, heat oil over medium-high heat. Add shallot, leek, mushrooms, salt, and pepper. Cook, stirring frequently, until vegetables are soft, about 8 minutes.
2. Add kale and cook until wilted, about 8 minutes. Add broth and cranberries; boil, and scrape any brown bits from the pan’s bottom.
3. Remove pan from heat and stir in goat cheese. Divide filling among wraps. Fold like a burrito, and cut in half. Serve hot.
Makes 4 Servings
Per serving: 392 cal, 20 g fat (6 g sat), 51 g carbs, 3 g sugar, 535 mg sodium, 17 g fiber, 18 g protein