Hummus Wrap
This is such a quick and easy lunch or dinner anytime!
Whole-Food Hummus
2 ½ cups garbanzo beans (drained and rinsed if canned)
1/4 cup brown sesame seeds ground in a coffee grinder
3 tablespoons lemon juice
2 cloves chopped garlic
1 teaspoon ground cumin
1/4 teaspoon paprika
1/2 teaspoon salt or to taste
Process all ingredients in a food processor or strong blender until smooth. Add water or vegetable broth as needed for smoother consistency.
Home-cooked beans make this taste so much better! To cook beans from scratch, soak dry beans in water to cover for 8 to 24 hours. Drain well, rinse, and transfer to a crock pot. Cover with water about 1 inch above top of beans. Cook on low for 7 or 8 hours or until soft.
To make a wrap
Spread hummus on a whole wheat tortilla. (My personal favorite is a Food For Life sprouted wheat tortilla.) Top with avocado, mustard, dairy-free dressing, and veggies, such as lettuce, spinach, sprouts, red or green cabbage, shredded carrot, onion, tomato, etc.
Texas Caviar
Need a potluck dish that everyone will love? This is it!! Standard American family tested and approved!
2 ears of fresh corn cut off cob
2 bell peppers (1 red & 1 orange) chopped
2–3 tomatillos chopped (optional)
1 small red onion chopped
4 jalapeños seeded and minced
4 or 5 Roma tomatoes chopped
1 large clove garlic crushed
2–3 limes juiced
1/2 – 1 tsp salt
Fresh ground pepper
1–2 tsp chili powder
Sweet Vinegar Dressing to taste*
1 large avocado diced
2 cups cooked black beans
Combine everything in a large bowl and mix well. Serve with your favorite tortilla chips.
I make my own by cutting a stack of corn tortillas in half. Then quarter each half. Lay them on a cookie sheet and bake at 260 degrees for 20 minutes or until crisp.
*Sweet Vinegar Dressing
Cover 1 cup pitted dates in rice vinegar for 8 hours. Blend until smooth. Add water if needed to thin and to weaken the strength of the vinegar flavor. Store dressing in a glass jar in the refrigerator.
Mediterranean Zucchini Salad
This is an easy and delicious salad that is great for hot summer days. For a Mexican flare, use black beans instead of kidney, avocado instead of olives, use Mexican seasonings and use rice vinegar instead of balsamic vinegar.
1/2 cup quinoa or millet, uncooked
3 zucchini, chopped (approx. 4 cups)
1/2 cup finely chopped red onion
2 cups raw corn, fresh off the cob
2 cans kidney beans or garbanzo beans, drained (or 1 can of each)
2 cloves garlic, minced
1 red bell pepper, chopped
2 medium tomatoes, chopped
1 can black olives, finely chopped
1 cup fresh basil, chopped
1/4 cup balsamic vinegar
Sea salt and pepper
Boil 1 cup water in small saucepan. Add quinoa and cook 15 – 20 minutes until tender. Let cool. Place remaining ingredients in a large salad bowl. Mix in cooled grain and salt and pepper to taste.
Best of the Boarder Bean Dip
A perfect dip for your upcoming family gathering
1 bunch green onions chopped
1 tomato (about 3/4 cup chopped)
3 cloves garlic pressed
2 T lime juice
1 T chili powder
1 t cumin
½ t salt
1/4 t cayenne
1 can each – kidney, garbanzo, pinto beans
1 can green chilies (1/2 cup)
1 cup vegan sour cream
2 avocados
Lemon or lime juice to taste
Chopped tomatoes and olives for garnish
Chop onions through cayenne in food processor. Add beans and chilies and process to desired consistency. Spread ½ the bean mixture in bottom of small casserole dish. Spread sour cream evenly over beans. Carefully spoon remaining bean dip over sour cream. Spread carefully. Mash avocados with lime juice to taste. Spread over top of beans. Garnish with tomatoes, and olives if desired.
Summer Quinoa Salad
This salad is perfect for hot summer days when you don’t want to cook. It’s fresh and light but filling. Serve with a side of steamed greens.
1 1/2 cups water
1 cup quinoa
1 red bell pepper chopped
1 orange bell pepper chopped
1 cucumber chopped
1 cup corn
2 tomatoes chopped
1 1/2 cups cooked garbanzo beans
1/2 red onion finely chopped
1 cup finely chopped parsley
1/2 cup fresh lemon juice
1/2 tsp Real Salt or sea salt
1 small avocado cubed
Bring water to boil, add quinoa, reduce heat and simmer 15–20 minutes until tender. Let cool for 10 minutes before adding to salad. While quinoa is cooking, combine all other ingredients.
Add cooled quinoa and mix well. Serves 6–8.
Spinach Potato Salad
From Whole Food Goodness
2 pounds red potatoes cut in small chunks
water to cover
1 tsp tarragon
2 cups fresh or frozen corn
1/2 cup sliced red onion
1 red bell pepper chopped
3 cups chopped baby spinach
1 cup Sweet Mustard Dressing (see below)
1/2 avocado diced
1/2 tsp Real Salt or sea salt
fresh ground pepper
Cook potatoes in boil water for 5 – 10 minutes until potatoes are for tender. Drain well and transfer to a large serving bowl and mix in tarragon. Let cool 5 minutes. Add remaining ingredients. Mix well and server immediately.
Easy Cheezey Potatoes
From Whole Food Goodness
This is a recipe I created to satisfy my husbands love of potatoes and meet some nutritional needs all at the same time. Blending cauliflower into a creamy sauce is a “sneaky” way to get cruciferous vegetables into your kids diet….or your husbands! Often I will substitute 2 cups of the potatoes for 2 cups of steamed broccoli. This adds even more of those anti cancer compounds.
6 cups red potatoes cut into bite size pieces
1/2 head cauliflower (keep in large florets)
(It should be enough for 2 cups blended)
1 medium carrot cut in chunks
1/2 cup water or soy milk
1/4 cup sunflower seeds or cashews
1/2 tsp Real Salt or sea salt
1/2 tsp onion powder
1/4 tsp garlic powder
1/3 cup nutritional yeast
3-4 Tbsp lemon juice
1 bag of frozen peas thawed
Place potatoes in the bottom of a steamer basket. Lay cauliflower and carrots on top. Steam until tender. Scoop out cauliflower and carrots and blend with remaining ingredients except for peas. Transfer potatoes to a serving dish. Pour sauce over potatoes and stir in peas. Mix well and serve. Serves 4–6
Serves 6 – 8.
Creamy Potato Salad
This potato salad is my version of traditional potato salad with mayo and eggs. The dressing is made with a combination of cashews and seeds, lemon juice, vinegar and dill and in place of the eggs, I’ve added kidney beans which, unlike the egg, is high in fiber, has no cholesterol, and a great source of protein at 27.3% compared to eggs measly 12.6%.
Original recipe is from Whole Food Goodness but revised recipe is in Whole Food American Favorites
*If you don’t have a strong blender such as a VitaMix or Blendtec, soak the nuts and seeds in the liquid ingredients for a few hours to soften and ease blending.
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