Makes 4 wraps
(Adapted from “Healthy Eating for Life for Women” by Kris Kieswer)
Ingredients:
¼ cup sunflower seeds
4 whole grain tortillas
1–2 cups hummus
1–2 cups mixed salad greens or torn leaf lettuce
1 carrot, shredded
1 cup bean sprouts
Directions:
1. Spread each tortilla evenly with about ½ cup of hummus, leaving edges uncovered.
2. Divide remaining ingredients evenly among tortillas.
3. Wrap tortillas around filling and serve.
Red Pepper Hummus
From: The Cancer Survivors Guide Cookbook Pg. 113 Makes 2 cups (8 servings)
Spread hummus on whole wheat pita bread or serve it as a dip for vegetables. This version is lower
in fat than most commercial brands, which is important when it comes to reducing hormone dependent cancer risk and keeping your immune system operating smoothly. Keep whole wheat pita and cut veggies on hand for a quick meal or snack.
Ingredients:
11⁄2 cups cooked or canned chickpeas, rinsed and drained
1⁄2 cup roasted red bell peppers packed in water, drained Or 1 fresh bell pepper, diced
3 green onions, sliced
1⁄4 cup freshly squeezed lemon juice
1 tablespoon tahini
3 garlic cloves, minced or pressed
1 teaspoon ground cumin
1⁄2 teaspoon ground black pepper
1⁄4 cup bean cooking liquid or vegetable broth (optional)
Directions:
1. Place the chickpeas, red peppers, green onions, lemon juice, tahini, garlic, cumin, and pepper in a food processor or blender and process until smooth. Add the bean cooking liquid as needed to facilitate processing and achieve a smoother consistency.
2. Stored in a covered container in the refrigerator, leftover Roasted Red Pepper Hummus will keep for up to 3 days.
Serving Suggestions:
o Serve with rye bread or pita chips as a dip or spread
o Use as dip for crudités
o Use as a filling in falafel or other Mediterranean dishes
o Garnish with a bit of fresh mint, drizzled olive oil, chopped parsley, or pine nuts
Tip:
o Prepare extra quantities of hummus- it can be refrigerated, covered for up to one week, and can be frozen for up to 3 months.
o 1 cup of dried beans = 1 15.5oz. can of beans, or 2 ½ cups cooked
For more information on The Block Center for Integrative Cancer Treatment, visit BlockMD.com.
Comments