Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

Sept. 22, 2015

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The Institute of Medicine encourages women to consume 3 to 6 milligrams of beta-carotene—a carotenoid in dark green, orange, and red vegetables—each day to reduce the risk of breast cancer. One serving of Veggies in a Blanket meets half the recommended intake.



It’s National Childhood Obesity Awareness Month. Share our Nutrition for Kids booklet with a friend.


Girl Eating school lunch

Visit our school lunch resources for parents and bring healthier options to your school.

Veggies in a Blanket

Veggies in a Blanket

This veggie party food is simple to prepare, can be made with your favorite bean spread and fresh vegetables, and kids just love them! Take a whole wrap as a to-go lunch.

Makes 40 individual pieces (8 servings)


1 cup roasted red pepper hummus (recipe or commercially prepared), or bean spread (commercially prepared or White Bean Spread with Sun-Dried Tomatoes)
8 whole-wheat tortillas
4 carrots, grated
8 lettuce leaves, 1 cup baby spinach leaves, or 1 5-ounce container sprouts


Spread hummus or bean spread thinly on tortillas. Next, add carrots and lettuce, spinach, or sprouts. Roll up each tortilla and secure with 5 evenly placed toothpicks. Slice into 5 individual rolls per tortilla (one toothpick per roll).

Veggies in a Blanket can be served immediately or kept fresh in the refrigerator for several hours. Prior to serving, allow rolls to reach room temperature for the best flavor. Consume rolls within one day, as the tortillas and lettuce can become soggy.

Variation: Add thin sticks of cucumber or red bell pepper before rolling.

Per serving: Calories: 122; Fat: 2.8 g; Saturated Fat: 0.3 g; Calories from Fat: 18%; Cholesterol: 0 mg; Protein: 5 g; Carbohydrates: 20.6 g; Sugar: 1.5 g; Fiber: 4.9 g; Sodium: 251 mg; Calcium: 27 mg; Iron: 2 mg; Vitamin C: 2.1 mg; Beta-Carotene: 1424 mcg; Vitamin E: 0.4 mg;

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs. 

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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