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FREE RECIPE
Good intentions rarely fail at the grocery store.
They fail at six o'clock on a Tuesday.
This is the dinner I hand people who tell me they have no time to cook.
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Dear friend,
After caring for patients for more than 40 years, I have found that almost nobody abandons this way of eating because they disagree with it. They abandon it on a weeknight, standing in the kitchen at the end of a long day, with nothing prepared.
The fix is not more willpower. It is a short list of dinners you can assemble rather than cook. This is one of them: Beans and avocado mashed together, cabbage tossed in a blended pumpkin seed dressing, rolled in a whole grain tortilla. No stove necessary.
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Chipotle, Avocado and White Bean Wraps
SERVES 4
INGREDIENTS
| 1/2 cup raw pumpkin seeds |
| 1/4 cup cider vinegar |
| 1/2 cup unsweetened soy, hemp or almond milk |
| 1/4 cup raisins |
| 4 cups shredded red cabbage |
| 1 medium carrot, peeled and shredded |
| 1/4 cup chopped fresh cilantro |
| 1 1/2 cups cooked or 1 (15 ounce can) no-salt-added or low sodium white beans, drained |
| 1 ripe avocado, peeled |
| 2 tablespoons minced red onion |
| 1/4 teaspoon chipotle chili powder or more to taste |
| 4 (100% whole grain) flour tortillas |
INSTRUCTIONS
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In a high-powered blender, blend pumpkin seeds to a fine powder. Add vinegar, non-dairy milk and raisins and process until smooth. |
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Combine cabbage, carrot and cilantro and toss with desired amount of dressing. Save any leftover dressing for another use. |
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Mash beans and avocado together with a fork or potato masher. Stir in red onion and chipotle chili powder. |
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To assemble the wraps, spread about 1/2 cup bean/avocado mixture onto each wrap, and top with cabbage mixture. Roll up. |
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If desired, cut in half to serve. |
Per serving: 403 calories, 17 g protein, 54 g carbohydrate, 15 g total fat, 174 mg sodium, 15.4 g fiber.
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15.4 g
Fiber in one wrap. Thirty grams a day is a floor, not a target, and this single assembled dinner can carry half of it.
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BEFORE YOU SHOP
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Buy the cabbage whole rather than pre-shredded. A head keeps for weeks in the refrigerator and shreds in a minute, so the crunch is still there on Thursday. |
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Read the tortilla ingredient list, not the front of the package. The first word should be whole, and there should be no added oil. |
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Choose beans canned with no salt added. You can use garlic granules as your seasoning of choice, simultaneously adding more protection against cardiovascular disease and cancer. |
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Wraps like this are the reason our members eat this way for years, instead of weeks. There is nothing to decide at six o'clock, because the week was decided on Sunday.
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The Member Center is where the rest of these live. More than 2100 Nutritarian recipes, a new one each day, meal plans built around them, and a grocery list that fills itself from whatever you save.
I did not design it to give you more to read. I designed it so that the decision is already made when you are tired.
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“The food has to be good enough that you want it again on Thursday. Otherwise, none of the science matters.”
— JOEL FUHRMAN, MD
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Make the wraps this week. That is the whole assignment. A membership on its own will not change what you eat, and neither will a recipe you never get around to. What changes things is having three dinners you can put together without thinking.
To Your Health,
Joel Fuhrman, MD
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