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SUPER SOUPS
WELLNESS WRAPS AND
SANDWICHES
Enjoy for lunch at any stage.
Quinoa Asparagus Wrap (makes 2 servings)
• 2 Whole Wheat Tortillas
• 1 cup of Cooked Quinoa
• 10 Steamed Asparagus Spears
• 1/4 cup diced tomato
• 1 handful of alfalfa or sunflower sprouts
• 1 lemon
• 1 TBS Veganaise (or Garlic Aioli)
• Pepper
Preparation:
1
Once cooked per quinoa’s instructions, add veganaise and juice of one
lemon to one cup of cooked quinoa.
2
Lay out tortillas on a flat surface.
3
Divide and spread quinoa mixture onto the tortillas.
4
Add 5 steamed asparagus spears to each tortilla.
5
Add diced tomato and sprouts.
6
Roll up tortillas.
7
Enjoy.
Veggie Sandwich
• 2 Slices of Low Sodium Ezekiel Sprouted Bread
• Homemade Hummus (pg 79)
• Sliced Cucumber
• Sliced Tomato
• Sliced Red Onion (optional)
• 10 Leaves of Spinach (or other lettuce)
Preparation:
Build a yummy sandwich by layering the veggies on the hummus. Delish!
*Note – replace the hummus with any other LifeBoost dip for a tasty variation.
White Bean and Veggie (makes 6 servings)
• 1/2 tbs olive oil
• vegetable stock
• 1 cup sliced portabella or button mushrooms
• 2 carrots, diced
• 1 large onion, diced
• 2 celery stalks, diced
• 1 summer squash or zucchini, diced
• 4 garlic cloves, minced
• 1 tbs fresh basil
• 1 tsp dried thyme
• pinch cayenne pepper
• 1 bunch chopped kale, collards, or chard stems removed (and saved for
NutriBlast)
• 2 cups of diced tomatoes
• 1 carton vegetable broth
• 2 cups canned white beans (cannellini, great northern, or navy)
• salt and ground pepper to taste
Preparation:
1
Heat oil in a large pot over medium heat. Add mushrooms, onion, carrots,
celery, and zucchini/summer squash. Cook, stirring often, for 5 to 6 minutes.
If veggies start sticking to the bottom of the pot, pour in just enough vegetable
stock to keep them from sticking.
2
Add garlic, basil, thyme, and cayenne, and cook, stirring often, for 1 minute.
3
Add kale or chard and cook, stirring often, until the leaves have wilted.
4
Add tomatoes, broth, and beans, stirring to combine. If mixture seems thick,
add 1 cup or so of water.
5
Bring to a simmer, reduce heat to medium-low, and continue to simmer for 20
minutes, stirring occasionally. Season with salt and pepper.
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