Tangy Veggie Wrap Healthy Recipe

Anyone with an addictive personality out there? Thought so. Me too! But it’s not all bad…not when it’s something like these veggie wraps. I literally can’t stop eating them right now. I already know they’re gonna be a major part of my summer.
Kat will soon rue the day she modified the recipe, made it even tastier than it was before, and then introduced me to it. That being said, no cooking skills are needed for this one (unless you count roasting a few seeds in a pan, I suppose). It’s literally just throwing the right ingredients together, so I’ll have no excuses!

Tangy Veggie Wrap Healthy Recipe

INGREDIENTS

• 3 tbsps sunflower seeds
• 2 small carrots
• Small red onion/ half a large red onion
• Quarter bell pepper (your favourite colour)
• Small handful of spinach leaves (or similar)
• Appr 2 cm ginger
• 100 gr cottage cheese
• 50 gr Greek yogurt/sour cream
• (for vegans: hummus, mashed avocado, mashed chick peas, or vegan mayo would be a great substitute to the cottage cheese and yogurt)
• Zest of half a lemon
• 2 tbsps dijon mustard/wasabi paste
• 2 tortilla wraps
• Salt and pepper
• Optional
• Add 2 big spoons of bean sprouts - if you like them, they're really healthy! And they add a lovely crunch too.

INSTRUCTIONS

1. Roast the sunflower seeds in a pan without any oil/fat until golden brown.
2. Peel and grate the carrots. Wash and dice the the bell pepper (get rid of the seeds and white bits).
3. Peel the onion and cut in thin rings. Wash and drain the spinach. Wash the bean sprouts with cold water and let them dry.
4. For the dressing: Peel the ginger and grate it into a bowl. Add the cottage cheese, Greek yogurt (or your vegan substitute), lemon zest and dijon mustard and mix it well.
5. Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
6. Put the carrots, paprika, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
7. Season with a dash of salt and pepper and fold the wraps a little on both sides, then at the bottom and roll it as tightly as possible (without squishing the insides out!).
8. Cut the wraps into halves and serve. Enjoy!

NOTES
IF YOU LIKED THIS RECIPE: Try out one of our other recipes - if you have a lot of spinach leaves left our satisfying Baked Eggs in Spinach and Tomato are a great breakfast or our delicious Spinach Tomato Quesadillas should hit the spot. Who wants to waste good food after all?


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FUDGY AVOCADO BROWNIES WITH AVOCADO FROSTING HEALTHY RECIPE

I wanted to experiment with avocado brownies because I saw they were apparently a thing.  Since I was going for a healthier alternative to my mothers brownie recipe, I decided to swap the all-purpose flour for coconut flour and it actually worked super well.  The chocolate frosting is magnificent too.  So full of rich chocolate flavour – you would never guess it to be nearly sinless!

FUDGY AVOCADO BROWNIES WITH AVOCADO FROSTING HEALTHY RECIPE

Ingredients

• 300 g dark chocolate (chopped or chips)
• 2 tbsp Coconut oil
• 2 medium hass avocados, pitted and peeled
• 1/2 cup honey or maple syrup
• 1 tsp vanilla extract
• 3 eggs, at room temperature
• 1/2 cup cocoa powder
• 1/2 cup less 1 Tbsp. coconut flour
• For the Avocado Frosting
• One medium sized hass avocado, pitted and peeled
• 3 Tbsp unsweetened cocoa powder
• 3 Tbsp maple syrup

Instructions

1. Preheat the oven to 400 degrees F.
2. Line the base and sides of a 9 x 13 in pan with parchment paper, allowing some overhang.
3. Put the dark chocolate and coconut oil in a bowl set over simmering water, without it touching the water.
4. Melt the chocolate, stirring until smooth then remove from heat and set aside.
5. Place the avocado into a food processor or blender and process/blend until smooth.
6. Stir the avocado, honey and vanilla extract into the cooled chocolate.
7. Next, add the eggs, one at a time, making sure each is well mixed before adding the next.
8. Stir in the coconut flour and cocoa powder until the batter is smooth.
9. Pour the batter into the prepared pan and spread to cover the pan and fill the corners. Smooth the top.
10. Bake for 12-15 minutes or until the top is firm to the touch.
11. Remove from oven and cool completely in the pan before lifting the brownie from the pan.

For the Avocado Frosting

1. Place frosting ingredients in a food processor or blender along with the cocoa powder and maple syrup.
2. Process/Blend, scraping down the sides as needed until very smooth.
3. Add more cocoa powder or maple syrup if needed to taste.
4. Spread over completely cooled brownies.
5. Cut the brownie into 24 pieces and store in an airtight container for up to 3 days.

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Baked Vegetable Spring Rolls Healthy Recipe

Our version is both satisfyingly crunchy and truly healthy, as we have filled our healthy spring rolls with vegetables and baked them to crispy perfection. If you want to embrace clean eating, we have included a recipe for a sweet and sour sauce that goes well with the spring rolls and is made from 100% clean eating ingredients, unlike many storebought versions of this sauce. The rolls themselves are incredibly healthy as well, as baking phyllo dough cuts down on the fat and calories of fried versions of this dish. And the stuffing contains string beans, carrots, bell pepper, and zucchini, which are all brimming with antioxidants, fiber, vitamins, and minerals. This is an appetizer dish you can feel great about eating.
Pop these in the oven for a weeknight treat for the family, or prepare a big batch for your next party. Kids and adults love them, and they’re always crowd-pleasers. Plus, your guests will be surprised and delighted when you tell them just how healthy they are.

Baked Vegetable Spring Rolls Healthy Recipe

Ingredients

• 1 garlic clove, finely chopped
• 1 medium onion, finely chopped
• 2 tablespoons extra virgin olive oil, divided
• 1/2 cup string beans, ends taken away and sliced diagonally, about 1-inch long
• 1 cup carrots, julienned (matchsticks)
• 1 cup zucchini, julienned (matchsticks)
• 1/2 cup bell pepper, julienned (matchsticks)
• 2 tablespoons soy sauce
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 4 phyllo (filo) pastry sheets (layer 2 sheets at a time and cut into 4 squares carefully with kitchen scissors)
• 1 tablespoon roasted sesame seeds, for garnish (optional)

Sauce:

• 1 cup water
• 1/4 cup coconut sugar
• 3 tablespoons wine or cider vinegar
• 2 tablespoons soy sauce
• 1/4 teaspoon pepper
• 1 tablespoon cornstarch

Directions

1. Preheat the oven to 395 degrees F.
2. Over medium heat, in a large saucepan with extra virgin olive oil, sautè the garlic and onion for 1 minute.
3. Add all the vegetables then sautè them for about 15 minutes.
4. Add the soy sauce, salt and pepper then toss for 1 minute. Set aside.
5. Make the rolls by laying 2 squares of filo (1 square can easily break) on the working area. Spoon some vegetables at the part closer to you. Roll, tuck in the sides then keep on rolling until the end. Wet your fingertips with water then dab the ends of the filo lightly to seal them. Work on the other spring rolls.
6. Line a baking tray with parchment paper and place the spring rolls on it.
7. Brush each spring roll with extra virgin olive oil.
8. Bake for 15 minutes or until they turn golden brown.
9. Meantime, while the spring rolls are cooking, prepare the sauce. Over low - medium heat, in a small saucepan, combine the water and sugar and let it boil. Add the vinegar and soy sauce. Cook for about 15 minutes then season with the pepper. Get a couple of tablespoons of the sauce and put it in a small cup or bowl. Mix it well with the cornstarch avoiding any lumps. Mix in the cornstarch mixture with the rest of the sauce in the saucepan. Keep on cooking until it thickens.
10. Sprinkle the sesame seeds on the spring rolls then serve them with the sauce on the side.

* Note that phyllo dough rips easily and must be handled carefully. When a piece is torn use a little olive oil or water to wet it and stick it back together. Brushing the dough with oil makes it easier to work with. To defrost phyllo dough, remove only the sheets you need and thaw overnight in the refrigerator of for 30 minutes on the counter top.

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BREAKFAST BANANA SPLIT HEALTHY RECIPE

What? Who in their right mind would eat a breakfast banana split? A banana split for breakfast?   Ice cream for breakfast? Well, ice cream anytime is good, right?  But, what if you’re watching your waistline? What if you want to be healthy?  Certainly, you wouldn’t choose a banana split for breakfast.  Your kids would love you, you could be a hero, but seriously, that is ridiculous!  Sugar them up and deal with their behavior?  Pass.  No matter how good it sounds I would not make a banana split for breakfast.

BREAKFAST BANANA SPLIT HEALTHY RECIPE

INGREDIENTS

• 1 banana
• ½ cup strawberry greek yogurt
• ¼ cup blackberries
• ¼ cup raspberries
• ½ cup granola
• mini chocolate chips for garnish

INSTRUCTIONS

1. Prepare yogurt:
2. Place container of yogurt in the freezer until firm, not frozen solid, just scoop-able.
3. Scoop out two scoops of yogurt and place each scoop in a separate paper muffin liner.
4. Put back in the freezer until ready to use.
5. Split banana in half.
6. Add 2 scoops of frozen yogurt
7. Add berries, granola and chocolate chips.
8. Serve immediately.

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Chocolate Chip Banana Bread Brownies Healthy Recipe

With a few new projects in the works and taking up much of my spare time recently, I fell into the bad habit of ignoring the state of my desk. Up until last week, a precarious stack of notebooks sat one side, a messy pile of papers on the other, and multiple receipts lay scattered in between. As someone who’s typically very organized and a bit of a neat freak, it started to drive me nuts!
So this past weekend, I finally tackled all of those stacks. The notebooks found their way to a shelf, the papers tucked themselves away into binders, and the receipts slipped inside of folders. I even dusted off the desk, one of my least favorite chores….
It feels like spring here with temperatures consistently near (or above!) 70°F for the past two weeks, so that must have been my motivation for cleaning!

Chocolate Chip Banana Bread Brownies Healthy Recipe

Ingredients

• 1 ¼ cups (150g) white whole wheat flour or gluten-free* flour (measured like this)
• 1 tsp baking powder
• ¼ tsp salt
• 1 ½ tbsp (21g) coconut oil or unsalted butter, melted
• ¾ cup (195g) mashed banana (about 2 large)
• 2 tsp vanilla extract
• ½ cup (120g) plain nonfat Greek yogurt
• ¾ tsp vanilla crème stevia
• 2 tbsp (30mL) nonfat milk
• 3 tbsp (42g) miniature chocolate chips, divided

Instructions

1. Preheat the oven to 300°F, and lightly coat a 9”-square pan with nonstick cooking spray.
2. In a medium bowl, whisk together the flour, baking powder, and salt. In a separate bowl, stir together the coconut oil, mashed banana, and vanilla. Mix in the Greek yogurt, stirring until no large lumps remain.* Mix in the stevia and milk. Add in the flour mixture, stirring just until incorporated. Fold in 2 ½ tablespoons of chocolate chips.
3. Spread the batter into the prepared pan, and sprinkle the remaining chocolate chips on top. Bake at 300°F for 17-20 minutes. Cool completely to room temperature in the pan, and let the brownies rest for an additional 3 hours before slicing for the fudgiest texture.
4. Notes: For the gluten-free flour, use as follows: ¾ cup (90g) millet flour, ¼ cup (30g) tapioca flour, ¼ cup (30g) brown rice flour, and ¾ teaspoon xanthan gum. Most store-bought gluten-free flour blends should work as well, if measured like this.
5. Whole wheat pastry flour or all-purpose flour may be substituted for the white whole wheat flour. In a pinch, regular whole wheat flour will work, but the brownies will have a slightly more wheat-y flavor that may mask some of the banana flavor.
6. The combined amount of mashed banana and Greek yogurt should equal 1 ¼ cup. If you have slightly more than ¾ cup mashed banana, you can substitute some of the extra for some of the Greek yogurt, and vice versa.
7. For a vegan version, substitute mashed banana for the Greek yogurt, and substitute any non-dairy milk in place of the nonfat milk.
8. The best substitute I can recommend in place of the vanilla crème stevia is 2 ¼ teaspoons of this powdered stevia. If substituting a different sweetener (i.e. coconut sugar, honey, maple syrup, etc.), you’ll need 5-6 tablespoons, and the baking time and texture will be different.
9. If the coconut oil or butter re-solidifies upon adding the Greek yogurt, microwave the mixture for 10-14 seconds to re-melt it (ONLY if your bowl is microwave safe!).

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