Spending some time in the kitchen can be wonderful; it’s an opportunity to be creative, to learn new things and to enjoy taste-testing all the trials! Spending a lot of time is the kitchen may not always be possible or desirable, especially with little kids or puppies! Creating something quick but also rich in nutrition and full of flavour can be a constant challenge. I would like to share with you some of the solutions that I have found. No need for adding any animal products! I hope you enjoy them as much as we do!
Probably my favourite choice for lunch is a wrap. It sounds plain, but it really is the most versatile and satisfying way to combine so much goodness into an easy to make and easy to serve meal. It is always delicious, always something a little different, and so fresh! You just have to combine the basics and then be as creative as you like.
Basic Wrap Ingredients:
1) The wrap shell:
You can make your own, but, in my experience, it is often just easier to buy these. Most stores offer a wide selection of flavours, colours, and textures of wraps/tortilla shells. They usually come in two sizes; the large ones are best for wrapping, as you want some room for all the insides! There are even rice-based ones now for making your wrap gluten free! Read the labels for nutritional information. We like the Ancient Grain ones that Costco sells in large quantities. They are quite inexpensive and can easily be frozen. The amazing thing is that you can easily pull off a few frozen shells and re-freeze the rest. Happily, they don’t really stick to each other. If they have been frozen, I like to warm them on a dry frying pan, to freshen and even brown them a little. Just make sure they don’t get crispy, as they won’t wrap well if you do.
2) The spread:
You can make your own or find lots of options in the store now! This is the part that helps hold the wrap together, as well as adding protein and flavour to all the rest! Be generous and try to vary your base! I like the Roasted Beet and Garlic Hummus, Creamy Herbed Almond Spread, the thick version of the Caesary Salad Dressing recipe, some vegan tzatziki, some guacamole or any type of hummus. I have also just spread the wrap with a mixture of vegan mayo mixed with some mustard and agave for a sweet mustard sauce.
3) The filling:
Aim for a rainbow of colours and you will be making a nutritionally rich combination. You can tailor this to your own preferences, adding rice, corn, beans, cucumber, avocado slices, chopped peppers, roasted veggies of any sort,(we like roasted cauliflower)crispy baked or fried tofu, fried smoky tempeh, fried mushrooms, chives, fresh greens, like sprouts, spinach, kale, or beet greens, purple cabbage sliced thinly, pickles, salsa, and, of course, lots of fresh tomatoes! (They grow so well!)
4) Toppings:
Adding a little extra crunch is always appreciated, and you are adding extra flavour and nutrition, too! Sprinkle on some sunflower seeds, some pistachios, some Cashew Crumbles (good for B12), or even some crispy onion rings from a bag. (Not the healthiest but very tasty!)
Once filled, just wrap it up! Fold up the bottom few inches and then fold in the sides to make a delicious pocket full of goodness! Serve with some fresh sliced fruit on the side, or some oven-baked potatoes and your meal is complete! Enjoy! Check back here for more ideas for wonderful, easy meals. Your choices matter!
