
Wholesome Cooking

Seasonal Herbed Hummus
Gluten free * Vegan * Nutfree
Great source of protein & fiber.
Ingredients
2 cans of BPA-free garbanzo beans, low sodium 2 to 3 tablespoons of Tahini (sesame seed butter) *juice of 1 small lime or lemon 1/4 cup of fresh herbs (such as cilantro, Italian parsley & basil) 1/4 cup of extra virgin olive oil 1 teaspoon of sea salt 1 tablespoon of ground cumin 1 teaspoon of ground cayenne pepper (optional) Serves 10-12*
Instructions
Drain and rinse the chickpeas. Chop or hand-tear the herbs to a desired size. Combine the ingredients into a food processor (except the olive oil). Once the motor is running, slowly pour the oil into the mouth feed. Continue to blend the ingredients until the ingredients become smooth. Next, turn off the machine, giving the dip a few stirs, & give this a taste. Adjust the seasonings as desired. If the hummus seems too thick, you can add some additional lime/ lemon juice. Once the hummus is ready, you can enjoy this right away with your favorite sliced vegetables (such as carrots & celery) & your favorite crackers/or flatbread! *Pro tip: Pinch the skin off the chickpeas for a smoother blend of hummus.

Fall Lentil Salad
Gluten free * Vegan * Nutfree
Great source of protein, iron, & fiber.
Ingredients
1 cup of dried brown or green lentils 2 cups of filtered water 1-2 dried bay leaves plus 1 sprig of fresh rosemary 1 tablespoon of ground turmeric 1 tablespoon of ground cumin 2 teaspoons of sea salt 1 package of baby arugula (rinse well) 2-3 large carrots (rinsed and finely chopped) 4-6 baby bell peppers (rinsed and finely chopped, seeds removed) 1-2 teaspoons of apple cider vinegar 1/4 cup of olive oil. 3 tablespoons of raw hemp seeds (for added crunch & nutrition) Serves 10
Instructions
Begin by placing the dried lentils, water, turmeric, water, & dried herbs into a large pot. Bring all to a boil, then lower the heat, & simmer for 15 minutes (till lentils become soft & tender). While the lentils are cooking, wash and dice the vegetables. Once lentils are cooked through, drain well into a colander. Next, place the drained lentils into a large bowl, & add olive oil, apple cider vinegar, sea salt, cumin, & the cut vegetables. Mix till everything becomes well incorporated. Next, sprinkle the hemp seeds on top. Enjoy this yummy & hearty salad for lunch, or as a side dish for dinner. *Pro tip: Soak lentils for at least 4 hours to remove the lectin.

Pesto Pasta Salad
* Organic * Gluten free * Vegetarian * Nutfree * seasonal * great source of protein & fiber!.
Ingredients
2 pounds ( roughly 2 boxes) of your favorite pasta, such as Whole Foods brand gluten-free chickpea shells. 2-3 large zucchini, cleaned and diced. 1 container of baby spinach, rinsed. Juice & zest of one lemon. 2 teaspoons of sea salt. 2-3 tablespoons of ground basil ( or fresh) 1/4 cup of olive oil. 2-3 tablespoons of freshly grated parmesan cheese (optional) Serves 10
Instructions
Fill stockpot to a little under 3/4 capacity with water. Bring water to a boil. Drop in pasta gently and cook for 5-7 minutes (or till al dente). Drain well & keep warm. Set aside. To make the pesto* Combine spinach, lemon juice and zest, sea salt, basil, & olive oil into a food processor. Blend till smooth. Give this a taste (adjusting the flavors if you need). Next, combine the diced zucchini & pesto sauce to the warm pasta. Give this a few generous mixes, & add the grated parmesan cheese. *Pro Top: Refrigerated leftovers can be served the next day cold or at room temperature for a quick lunch!

Week 4
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Week 5
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Week 6
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