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The "Whole Foodie Wrap"

SOURCE: The Whole Foods Diet

Perfect for lunch on the run, a whole grain wrap with hearty bean spread and lots of fresh veggies can provide a satisfying and portable meal.

Ingredients:

Whole grain wrap—whole wheat, brown rice, or other (Ezekiel tortillas)

Bean spread—hummus, black bean spread, white bean spread, or other

A couple handfuls of salad greens—romaine, baby spinach, arugula, spring mix, or other

Other raw veggies—try grated carrots or zucchini, sliced cucumbers, radishes, tomatoes, or peppers, or anything else you have in your fridge

A condiment—whole grain mustard, salsa, sriracha sauce, Oil-Free Herb Pesto, relish 

Optional: to make a fuller meal, add cold cooked grains such as brown rice or quinoa, or sliced avocado.

Directions:

Chop or grate raw vegetables. Warm wrap on the stove. Neatly assemble all ingredients into tortilla and enjoy! 

 

HUMMUS RECIPE:

Simple No‑Oil Hummus

Serves 6

This homemade hummus is made without the traditional olive oil and is a delicious dip, perfect for entertaining or as a snack. Pair with lightly toasted pita bread, crisp veggies, stuffed grape leaves, and a selection of olives. Cannellini or Great Northern beans can be substituted for the garbanzo beans.

Ingredients:

2 cloves garlic

1 (15‑ounce) can no‑salt‑added garbanzo beans, rinsed and drained

3 tablespoons lemon juice

2 tablespoons tahini (sesame paste)

1/2 teaspoon ground cumin

1/2 teaspoon reduced‑sodium tamari

1/4 teaspoon ground coriander

Cayenne pepper to taste

2 tablespoons finely chopped fresh parsley

Directions:

Put garlic in a food processor and pulse to roughly chop. Add garbanzos, 1 ⁄4 cup water, lemon juice, tahini, cumin, tamari, coriander, and a pinch of cayenne, and process until creamy and smooth. Transfer to a bowl, cover, and chill for at least 1 hour. Before serving, let hummus come to room temperature. Stir in parsley.

Chickpea "tuna" sandwich

Ingredients:

1/4 cup tahini paste

1 tsp Bragg's liquid aminos 

1 1/2 tbsp dijon/yellow mustard

1/4 cup (or less) diced purple onion

2 cloves minced garlic 

Juice of 1 lemon

1 small squeeze Gochujang (more if you like spice) 

1 stalk of celery, diced 

1 splash of unsweetened original soy milk (to thin)

1 can of chickpeas, drained (no/low-sodium)

2 pieces of Ezekiel bread

Directions:

  1. In a medium bowl, add all ingredients other than the chickpeas and bread. Stir well until a sauce is formed. 
  2. In another bowl, use a potato masher or fork to mash all chickpeas into a tuna-like paste
  3. Toast Ezekiel bread
  4. Add sauce to chickpeas and stir well 
  5. Add chickpea mixture to bread, putting a generous amount of filling! Enjoy! 

 

Black bean and sweet potato burgers

(Should make approx. 6 burger patties) 
Ingredients:
  • 15 oz black beans drained (low/no-sodium)
  • 1/2 cup mashed sweet potato about 1 small-medium potato, roasted 
  • ½ cup frozen or fresh corn
  • 1/4 red onion diced
  • 1/2 bell pepper diced
  • 2/3 cup rolled oats 
  • 2 cloves of garlic, minced
  • ¼ tsp black pepper
  • ½ tsp paprika 
  • 1 tsp Italian seasoning
  • 1 tsp ground cumin
  • 1 tsp ground coriander (optional)
  • ¾ tsp sea salt or more to taste

Directions:

  1. Preheat oven to 400 degrees.
  2. Prepare mashed sweet potato by roasting 1 small potato at 400 degrees F for about 1 hour or until soft OR use the potato microwave hack! Poke plenty of holes in the top of your sweet potato using a fork. Place potato hole side up in the microwave for approximately 5 minutes! 
  3. Finely dice peppers using a food processor (if available) OR use a knife. 
  4. Turn off heat and add corn. Stir until combined. Set aside to cool.
  5. Place sweet potato and half of the beans (about ¾ cup) to the food processor fitted with the “S” blade OR use a potato masher and mash together potatoes and beans in a bowl. Process for about 15 second/mash until combined.
  6. Add oats and spices and combined.
  7. Transfer processed mixture to a medium bowl.
  8. Add cooled veggies and the other half of the beans and mix well. Taste and adjust seasonings if needed.
  9. Grease two large baking sheets OR line with parchment paper
  10. Measure out ¼ cup of the mixture and form into a patty on the prepared baking sheet.
  11. Repeat until all of the mixture is used, spacing about 1-2” apart (leaving room for flipping).
  12. Bake at 400 degrees F. for 20 minutes.
  13. After 20 minutes, very carefully flip and continue baking 15-20 minutes longer or until both sides are browned.
  14. When your burgers are almost done cooking, chop up your toppings and toast your bread!
  15. Remove from oven, let cool slightly and serve.

Top these burgers with your favorite toppings! Mine include: Avocado slices, chopped tomatoes and fresh greens or sprouts!