12 Steps to Whole Foods

Making Plant-Based Main Dishes
* Garbanzo-Spinach Wraps
1 pkg. sprouted whole-wheat tortillas or 8 homemade whole-wheat flax tortillas (recipe above)
2 Tbsp. coconut oil
1 yellow onion, finely chopped
1 tsp. ground cumin
1½ tsp. ground coriander
½ tsp. cayenne
1 (14.5 oz.) can diced tomatoes, with juice
1 tsp. agave (raw, organic)
1 Tbsp. tamarind concentrate (found in Asian markets and health food stores)
2 (15 oz.) cans garbanzo beans (chickpeas), drained
1 10-oz. package prewashed baby spinach
¼ tsp. sea salt
freshly ground pepper, to taste
Heat the oil in a large skillet over medium heat. Add the onion and sauté until softened and golden brown. Add
the cumin, coriander, and cayenne to the skillet and stir well. Add the diced tomatoes with their juice, agave,
and tamarind concentrate. Stir to mix well. Add the chickpeas and bring the mixture to a gentle boil. Reduce
the heat and simmer uncovered for 10 min. Stir in the spinach and simmer until wilted. Season with salt and
pepper. Serve hot, folded into warm tortillas. Serves 6-8.
Pasta with Pesto
This doesn’t use expensive pine nuts and is light on oil while high in greens. It’s my kids’ very favorite dinner!
1½ lbs. whole-wheat spaghetti, linguine, or penne pasta, cooked according to directions
1 lb. spinach, lightly steamed
1 large pkg. fresh basil, leaves only (if grown in your garden, use 30+ leaves; cilantro will work if
you don’t have basil)
¼ C extra virgin olive oil
1 large tomato or 2 Roma tomatoes
4 oz. shredded Parmesan cheese
3 cloves garlic
sea salt to taste
½ C walnuts
optional: chopped steamed vegetables (carrots, cauliflower, or broccoli)
Purée the spinach, basil, oil, tomatoes, Parmesan, garlic, salt, and walnuts in a high-powered blender. Serve
tossed with cooked pasta, sprinkled with extra shredded Parmesan cheese. Add the chopped steamed carrots or
cauliflower or broccoli and toss. Serves 8.
© Copyright Robyn Openshaw 12 Steps to Whole Foods 183