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SUPER SOUPS
WELLNESS WRAPS AND
SANDWICHES
Enjoy these 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 Tbsp 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 89)
• 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 Soup (makes 6
servings)
• 1/2 Tbsp 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 Tbsp fresh basil
• 1 tsp dried thyme
• pinch cayenne pepper
• 1 bunch chopped kale, collards, or chard (stems removed and saved for
NutriBlast)
• 2 cups 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.
NUTRIBULLET,
• 1 h
NUTRIBULLET,
• 1 h
andful of alfalfa or sunflower sprouts
NUTRIBULLET,
andful of alfalfa or sunflower sprouts
• 1 l
NUTRIBULLET,
• 1 l
emon
NUTRIBULLET,
emon
• 1 T
NUTRIBULLET,
• 1 T
bsp Veganaise (or garlic aioli)
NUTRIBULLET,
bsp Veganaise (or garlic aioli)
•
NUTRIBULLET,
•
Pepper
NUTRIBULLET,
Pepper
ups canned white beans (cannellini, great northern, or navy)
NUTRIBULLET,
ups canned white beans (cannellini, great northern, or navy)
eat oil in a large pot over medium heat. Add mushrooms, onion, carrots,
NUTRIBULLET,
eat oil in a large pot over medium heat. Add mushrooms, onion, carrots,
NUTRIBULLET,
celery, and zucchini/summer squash. Cook, stirring often, for 5 to 6 minutes.
NUTRIBULLET,
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
NUTRIBULLET,
If veggies start sticking to the bottom of the pot, pour in just enough vegetable
LLC
uinoa Asparagus Wrap (makes 2 servings)
LLC
uinoa Asparagus Wrap (makes 2 servings)
hole wheat tortillas
LLC
hole wheat tortillas
up of cooked quinoa
LLC
up of cooked quinoa
10 steamed asparagus spears
LLC
10 steamed asparagus spears
/4 cup diced tomato
LLC
/4 cup diced tomato
andful of alfalfa or sunflower sprouts
LLC
andful of alfalfa or sunflower sprouts
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