Page 26 - Christiana Care Focus October 2018

Wellness |
Crunchy Hummus and Veggie Wrap
Serves 2
wrap
Fall in love with lunch again when it’s wrapped-up with flavorful heart-healthy ingredients.
Directions
Add all ingredients to the bowl of a food processor. Blend until completely smooth, stopping to scrape down the sides as necessary. If desired, season to taste with a pinch of salt or extra lemon juice. Use immediately or refrigerate until ready to serve.
NUTRITION: Calories 93, Total Fat 1 g, Saturated Fat 0 g, Monounsaturated Fat
0 g, Polyunsaturated Fat 0 g, Trans Fat 0 g, Cholesterol 1 mg, Sodium 26 mg, Potassium 160 mg, Total Carbohydrate 15 g, Dietary Fiber 3 g, Sugars 2 g, Protein 6 g
Spiced-up Popcorn
Serves 2
Air-popped popcorn is a high-fiber, low- calorie, whole-grain snack that is a healthy alternative to most microwave or pre- bagged popcorn, which tends to be high
in sodium and added fat. Don’t have an air-popper? Here is a simple solution: make your own microwave popcorn by using a brownpaperlunchbag.Measure CONTINUED
IT’S A
Heart-healthy hummus makes a great snack, but don’t stop there. Use that fiber- and protein-packed hummus as a creamy and flavorful spread for a sandwich wrap. Add a colorful pile of crunchy fresh vege- tables to create a portable, satisfying wrap that is sure to brighten your lunch hour.
Ingredients
2 whole wheat sandwich wraps
1⁄2 cup roasted red pepper hummus, divided (see next recipe)
1 cup baby kale mix, divided
1 medium carrot, sliced into sticks or chopped
1 medium red bell pepper, sliced into sticks or chopped
1⁄4 English cucumber, sliced into sticks or chopped
Directions
1. Spread 1⁄3 of each sandwich wrap with 1⁄4 cup hummus. Top each with 1⁄2 cup baby kale mix. Evenly divide the carrot, bell pepper and cucumber between the two wraps topping the kale mix.
24 CHRISTIANA CARE HEALTH SYSTEM
2. Roll wrap tightly and if necessary use a little extra hummus as “glue” to hold it together. Slice in half, wrap and keep refrigerated until ready to eat.
NUTRITION: Calories 92, Total Fat
2 g, Saturated Fat 0 g, Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Trans Fat
0 g, Cholesterol 0 mg, Sodium 156 mg, Potassium 274 mg, Total Carbohydrate 18 g, Dietary Fiber 7 g, Sugars 5 g, Protein 5 g
Roasted Red Pepper Hummus
Makes 6, 1⁄4 cup servings
1 15-oz can chickpeas, no salt added
1 clove of garlic
1 tablespoon lemon juice, freshly squeezed
1 tablespoon tahini, optional 1⁄4 cup non-fat Greek yogurt
1 roasted red pepper, rinsed and drained if from a jar
PoppingMADE EASY
Low in calories, high in flavor you can’t eat just one, and you don’t have to!