Food First: Wrap your Veggies & Hummus


One of my favorite healthy food strategies is to “shop and chop” on the weekends. It’s a way to get lots of veggies into your week and set yourself up for success by doing a little bit of the shopping and preparation on the weekends and having it ready to assemble on those busy days during the week. This simple recipe is a family favorite. I have all of the components chopped up and ready for my family to “wrap and go” for lunch, snacks or a sit down dinner.


1/4 cup plus one tablespoon lemon juice
1/4 cup water
1/4 cup tahini (be sure to mix well!)
2-3 Tbsp. extra virgin olive oil
14 oz. can of chickpeas drained and rinsed
2 garlic cloves – minced or pressed
1/2 – 1 teaspoon salt (or to taste)
• Combine lemon juice and water in a small measuring cup
• Whisk tahini and olive oil in another small measuring cup (whisking to a smooth consistency is a very important step!)
• In a food processor bowl, combine chickpeas, garlic and salt and process until almost completely ground (scrape bowl as necessary). While the machine is running, add the lemon juice/water mixture in a slow, steady stream, process for at least a minute until well-combined, and then scrape down the bowl. With the machine running, add the tahini/olive oil mixture in a slow, steady stream until mixture is well combined and creamy — this will take an additional 20 seconds to a minute (scrape bowl as needed.) Stir in a tablespoon or so of water, if the texture is too thick.

2 cucumbers cut into long strips
2 red peppers cut into long strips
2 avocados, pitted and sliced
5-6 green onions, chopped
1/2 red onion, sliced
Spinach or mixed leafy greens
Kalamata olives pitted and sliced
Feta Cheese

Explore your favorite wrap to layer the hummus, veggies and leafy greens into: pita, rice wraps, sprouted turmeric wraps (pictured), or even just a lettuce wrap works great!

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Nutrition Julie
Nutrition Julie is a Certified Holistic Health Coach and Raw Food Nutrition Educator who is passionate about Nutrition, Health and Wellness. Julie believes that real, whole, nutritious foods are a powerful tool in living a healthy, conscious, disease-free life and works to educate, inspire and empower the people she works with through her step-by-step Food First System. For more information, visit


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