Food for Life: Maintaining a Healthy Weight - P1/2 Veggies in a Blanket & Lentil Artichoke Stew   
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(For all ingredients, please use organic versions if available)
Veggies in a Blanket
Makes 40 individual pieces
1 cup roasted red pepper hummus
8 whole-wheat tortillas
4 carrots, grated
8 lettuce leaves,
1 cup baby spinach leaves, or 5 ounces sprouts

Lentil Artichoke Stew
Makes 6 servings
¼ cup vegetable broth
1 onion, chopped
2 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup dry red lentils
1 bay leaf
2 cups water
Juice of 1 lemon
2 24-ounce cans chopped tomatoes
1½ cups quartered artichoke hearts
¼ teaspoon crushed red pepper (optional)
Salt and pepper

Rutabaga Mashed Potatoes
Makes 4 1-cup servings
1 medium rutabaga, peeled
2 medium russet potatoes, peeled
1 cup water
½ – 1 cup non-dairy milk
¼ – ½ teaspoon salt

Blueberry Smoothie
Makes 2 1-cup servings
1 cup frozen banana chunks
1½ cups frozen blueberries
1 tablespoon apple juice concentrate
½ – 1 cup non-dairy milk
Directions (to make veggies in a blanket):
  1. Take one of your whole wheat tortillas
  2. Take the hummus and spread it on
  3. Take the shredded carrots, put a little of those in
  4. Add chopped spinach, but you can use romaine. You can also use butter leaf lettuce and stuff like that
  5. Roll it
Directions (to make lentils artichoke stew):
  1. Add onions to the pot
  2. Add garlic
  3. Stir this around a little bit and let those flavors develop
  4. Add lentils
  5. Add the spices(coriander, cumin)
  6. If you want a little spice add red pepper
  7. Add tomatoes
  8. Add a bay leaf(tear a bay leaf in half)
  9. Take artichokes
  10. Squeeze fresh lemon
  11. Add about 2 cups water
  12. Let this simmer for about 15–20 minutes
  13. Add salt and pepper
  14. Put a little parsley
  15. Ready to serve
Directions (to make rutabaga mashed potatoes):
  1. Add rutabagas to the pot
  2. Add potatoes
  3. Add water
  4. Add soy milk(you can also use rice milk)
  5. Boil the cream and everything right into your root vegetables
  6. Give it a couple of grinds from your pepper mill
  7. Keep this on a low simmer for about 25 minutes
  8. Turn this down on low and cover it up
  9. Mash them with the potato masher
  10. Ready to serve
Directions (to make blueberry smoothie):
  1. Add bananas
  2. Add blueberries (if you’re using mixed berries or strawberries you can adding agave or maple syrup)
  3. Add a little orange juice
  4. Add a little soy milk
  5. Blend it up
  6. Ready to serve

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