Balanced Care Recipe: Kale and Chicken Caesar Wrap | Home Care Assistance Balanced Care Recipe: Kale and Chicken Caesar Wrap | Home Care Assistance
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Balanced Care Recipe: Kale and Chicken Caesar Wrap

Kale Chicken Caesar Wrap Healthy RecipeIn recognition of Nutrition Month, we are sharing the health benefits of an anti-inflammatory diet along with a delicious recipe for a Kale and Chicken Caesar Wrap. Maintaining a healthy diet is one of the five components of our Balanced Care Method™, a holistic approach to healthy aging based on some of the longest-living and healthiest people on Earth!

An anti-inflammatory diet is very similar to the Mediterranean diet, which we often promote to our clients  to achieve optimal brain health. Research is still ongoing, but an anti-inflammatory diet low in omega-6 fatty acids and high in omega-3 and phytochemicals (naturally found in plant foods) has been found to reduce inflammation in the body, which is known to be a root cause of various health issues.

Generally, an anti-inflammatory diet consists of the following:

  • Plenty of fruits and vegetables
  • Omega-3 fatty acids such as fish and walnuts
  • Whole grains, lean proteins and spices such as ginger

An anti-inflammatory diet also includes a reduced intake of the following:

  • Red meat and full-fat dairy foods
  • Saturated and trans fats
  • Avoid refined or processed foods

Overall, an individual following an anti-inflammatory diet will be consuming a variety of nutritious foods while reducing processed, unhealthier foods. In line with these guidelines, below is a delicious recipe for a Kale and Chicken Caesar Wrap, which incorporates the super food kale and lean protein!

Kale and Chicken Caesar Wrap (Serves 2)

Ingredients

  • 2 Lavash flatbread pieces
  • 8 oz. grilled chicken, sliced
  • 6 cups kale, washed and chopped
  • 1 cup tomatoes, washed and quartered
  • 1 cup fresh Parmesan cheese
  • 1 garlic clove, peeled
  • ½ cup nonfat plain Greek yogurt
  • 2 tsp Dijon mustard
  • 2 tsp red wine vinegar
  • 2 tsp lemon juice
  • 2 tsp olive oil
  • salt and pepper to taste

Directions

  1. In a blender, make the Caesar dressing by combining the garlic, yogurt, mustard, vinegar, lemon juice and olive oil. Blend until garlic is finely chopped.
  2. In a bowl, toss the chicken, kale and tomatoes. Coat with dressing.
  3. Lay out the two flatbread pieces. Distribute the mix over the two pieces of bread, then sprinkle with cheese, salt and pepper.
  4. Roll up the wrap, and slice in half. Eat immediately or wrap it up for a snack on the go!

This month, focus on your nutrition by eating a balanced diet. Organize a healthy potluck and invite friends and family to join in the fun, too! For more recipes and tips on healthy eating, visit our blog at www.HomeCareAssistance.com/blog.

Sources

http://heatherchristo.com/2013/01/02/kale-cesar-salad-with-grilled-chicken-wrap/

http://www.theperfectpantry.com/2013/09/vegetarian-caesar-salad-recipe.html

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