Category Archives: Sandwiches/Wraps

Zesty Baked Falafel 

Yummy! I love Mediterranean food, and for me, I’d rather have a falafel than almost any meat I can think of!  I know a few of the spices here are a bit strange, but trust me, if you can find Za’atar and Aleppo Pepper, this flavor is amazing!  The fresh parsley is also a must. These were delicious and healthier than the usual fried fare when it comes to falafel! A homemade creamy tzatziki sauce keeps things from getting dry. I will be making this again soon!
You need:

2 cups mashed chick peas

-large handful of parsley, chopped well

-2 cloves garlic, minced

-2tsp tahini

-2 prunes or dates, minced

-2sp olive oil

-1 lemon rind zested/ minced 

-1/2 tsp black pepper

-1 tsp za’atar blend (try natural foods store)

-1/2 tsp aleppo dried chili pepper (subs crushed red pepper if hard to find)

Mix well in a bowl using your hands form into balls. Yields about 12. Place on parchment paper and bake at 400 for 13min.

Remove and cool.
To make tzatziki sauce combine:

-1/2 large cucumber grated

-1/2 cup plain non fat greek yogurt

-juice of 1/2 large lemon

-2 small cloves garlic minced
Serve with pita, greens or pea shoots as pictured, Hummus, and warm pita or flatbread.

Enjoy! NOMNOMNOM
   
    
    
    
    
    
    
    
    
    
 

Gluten Free Turkey Burger Sliders With Zucchini and Sweet Potato Fries

OMG this was SO GOOD, I was shocked!! This recipe is for protein packed turkey burgers, but you could replicate it with any kind of burgers you like: lentil, mushroom, Mahi Mahi….  Personally, I will change nothing, but will restock up on all the ingredients so I can make this again very soon for my carnivore and me! I do want to do a vegan veggie burger on of these days, standby!
I used:

1 large sweet potato, the larger the better

4 small zucchinis washed and the ends cut off

1/2 lb very lean ground turkey

2 jalapeños, sliced

1 yellow onion, sliced

Micro greens, tomato, avocado sliced for burger toppings 

Olive oil or coconut spray

Basil and salt for the fries

1 tsp each garlic and onion powder

1/2 tsp all purpose seasoning of choice

1/2 tsp black pepper
For the sauce:

4 tbs liquid aminos

1/3 cup honey

1tsp minced ginger

2 minced cloves garlic

Sauce Instructions:

Whisk all the above sauce ingredients together, then pour into saucepan, simmering for about 10minutes before removing from heat to let thicken.

Next begin your fries by cutting your sweet potato in half, at its widest point. You want a large potato sliced into 1/4 in slices to make little sweet potato slider buns!  For 1/2 lb of turkey, I made 4 sliders, so 8 slices of nice round sweet potato.  Then cut the rest of the sweet potato into 1/2 in “fries”. Slice the zucchini lengthwise twice and again to make nice long “fries” then place all sliced veggies on a baking sheet lined with parchment paper. Spray with oil of choice and sprinkle with dried basil and sea salt. Then bake at 400 for about 20min, flipping once through and removing any pieces that are getting too brown before the other pieces.

In the meantime, slice your jalapeños and onion. Spray olive oil in a frying pan over medium heat. When nice and hot, add your onion in there, cover and let brown for 10min. Add 1/4 of your prepared sauce, mix, then remove from pan and set aside. 

Mix your turkey, seasoning, garlic/onion powder, and pepper in a bowl and form into 4 small patties. Spray pan again with oil and place patties in hot skillet and cook for about 2-3min on the first side, depending on thickness. Then pour the rest of your sauce in there before flipping patties over. Once flipped, add your sliced jalapeños and sauté that additional 2 minutes or so. Then you are ready to serve!!

Assemble each slider with 1 patty, 2 sweet potato slices, some sautéed onions and jalapeños, and all the fresh fixins your heart desires. For me it was simply sliced tomato and avocado, and some organic micro greens, yum!! ENJOY with your zucchini and sweet potato fries for a truly healthy and fortifying version of america’s favorite junk food meal 😀 ENJOY!
   
    
    
    
    
    
    
    
    
    
    
    
   

Homemade California Roll

Every now and then we’ll splurge on some fresh crab at whole foods. Sometimes we just eat it plain, and sometimes there’s some extra with which to experiment. I know it is basic, but I still love a California roll, especially one with real crab.
You need:

-about 3-4 oz fresh crab

-about 2 oz plain Greek yogurt

-1-2 tbs green onion

-Black pepper

-2 seaweed wraps

-1 cup sticky rice of choice (I used a black rice/gf steel cut oat blend– oats make the rice sticky)

-1/4 cucumber slices

-1/4 avocado sliced 
Lay your seaweed sheet on a piece of plastic cling wrap, I put mine on top of a cutting board. 

The only trick I used is a line of water on each end of the nori wrap to help it stick together.

One by one, lay a nori sheet on a piece of plastic wrap (on top of a towel to make easier to handle, without plastic sticking to anything). Spread a layer of rice (actualy optional but recommended) to desired thickness over bottom 1/2 to 3/4 of wrap. Line up veggies/fillings. Spread a line of water (just dip your finer in water (along two ends of the wrap, and roll up, starting at full end and rolling towards empty end.
   
    
    
    
    
    
    
    
 

Treat Tuna Salad

I never been one to put mustard in my tuna, but I knew I wanted to avoid the oiliness of mayo. Thus plain yogurt! But the combo with a hint of Dijon mustard plus a bunch of red onions makes a killer flavor. I love the adds texture of the garbanzo beans as well.

You need:

1 packet albacore

1/2 cup nf organic plain yogurt (of choice)

1 tbs dijon mustard

1/2 red onion large

1/4 avocado

1/4 tsp black pepper

1/2 can garbanzo beans
Combine all ingredients in a bowl, reserving avocado to serve on the side. Eat a a sandwich, on top of a salad, or scooped up with crackers, celery, or salt and vinegar potato chips!

Enjoy!


  
  

Veggie Nori Rolls aka Vegan Sushi!!!

2-4 Nori Seaweed Wraps (I bought mine on amazon! link here)

1 steamed, sliced portobello

1/2 jalapeno, sliced

1/2 cucumber, sliced

1/4 steamed, sliced butternut squash

(Other options include slic d zucchini, red bell pepper, steamed broccoli..)

Few cups brown (or white) rice, cooked in rice cooker to sticky perfection, cooled slightly 🙂

So there are fancy ways to do this thing, including rolling towels and bamboo mats. Honestly, I used some saran-wrap to avoid sticking, but essentially had the best results simply rolling it up with my hands. The only trick I used is a line of water on each end of the nori wrap to help it stick together. Otherwise, like all things, practice! The first one I made was too loosely rolled and falling apart, but with time, I grew able to roll them tighter and they were great!  So as with anything, repetition helps 🙂

One by one, lay a nori sheet on a piece of plastic wrap (on top of a towel to make easier to handle, without plastic sticking to anything).  Spread a layer of rice (actualy optional but recommended) to desired thickness over bottom 1/2 to 3/4 of wrap. Line up veggies/fillings.  Spread a line of water (just dip your finer in water (along two ends of the wrap, and roll up, starting at full end and rolling towards empty end. See pics 🙂

As you can see in the pics, I experimented with different amounts of rice, and even with no rice!  All worked great, but the ones with rice tasted the best. Will be fun to continue to experiment with different fillings!!!

   

    

             

           

 

     

   

       

    

   

 

Simple Yummy Potato Lettuce Wraps

This is one of those low-fat vegan dinners/appetizers, that is probably weird to most people, but I find SUPER delicious!!

SO simple, so quick on those days when I get home from work ravenous and need something to get me going on cooking dinner and all the other evening tasks.

You simply need:

1 head of romaine hearts, cleansed and dry

2 small steamed potatoes, cut into 2×1/2 in strips (or approximate equivalent)- i love yukon gold, so soft!

slivers of red onion to taste

sprigs of cilantro to taste

Simply place potato pieces on lettuce leaves, along with small amount red onion and cilantro. Fold lettuce leaf in half, to enclose potato piece, then you can even fold in the sides to make a compact little “burrito”!

NOM away!

   

   

Kale and Potato Spring Rolls, With Low-Fat Peanut Sauce

If you read this blog, you know that I make variations of spring rolls frequently. I just love experimenting with the fresh simplicity!!

Makes 10-12 rice wraps (use brown or white)

You need:

10-12 spring roll rice wraps (usu about 8 in diameter)

1/4 red onion sliced thin

butternut squash, 1 small, steamed and peeled

steamed potatoes; about 5-6 small; sliced

cilantro 3-5 tbs

sliced curly kale, 2-3 cups

 

Assemble spring rolls as pictured, after soaking each one in warm water until pliable. Fold up like a burrito and set on a plate. They will get stickier and then dry as they sit, so make sure to keep them from touching each other.

Sauce:

1tbs liquid aminos

juice of 2 lemons

1tsp crushed red pepper

tbs water (to desired thickness)

2 tbs PB2  (only 1.5gms fat in 2 tbs!)

Blend sauce ingredients together with a whisk or Blender Bottle and dip spring rolls in! All the peanut flavor, none of the oily fat!  Lots of natural goodness and a blend of cooked and raw veggies.

Next time, I will actually probably use more red onions and also put some jalapeno in them 🙂