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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.


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.


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



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.


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


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.


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