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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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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VEGETARIAN MUSHROOM MEATBALLS HEALTHY RECIPE

How about some vegetarian meatballs, people? You are probably feeling a little skeptical about these right now, but let me assure you – these Vegetarian Mushroom Meatballs are fantastic! They are super moist and have a wonderful earthy and nutty taste. You only have to taste these once, and they will surely end up in your “Favorites” list…
I cook a lot of vegetarian dishes, because we (my husband and I) are trying to save some animal lives. I believe that people consume way too much meat on a daily basis, and, if we all cut back on meat even a little bit, it would have a significant impact. Plus, it’s better for your health. What are your thoughts about that?

VEGETARIAN MUSHROOM MEATBALLS HEALTHY RECIPE

Ingredients

• 3 tbsp olive oil
• 1 medium onion (chopped)
• 20 oz mushrooms, finely chopped
• 1 cup quick cook oats
• 1 cup breadcrumbs
• 1/2 cup  chopped parsley
• 4 garlic cloves (minced)
• 2 eggs
• 1/2 tsp dried oregano
• 1/2  tsp dried thyme
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 24oz jar Ragu marinara sauce
•  parsley to garnish
• 1/3 cup  grated Parmesan cheese (optional)

Instructions

1. In a large skillet, saute the onion in olive oil on medium-low heat for about 7 minutes. Add mushrooms, increase the heat to medium-high and cook them for 10-15 minutes. You'll need to wait until the water evaporates and then keep cooking the mushrooms until they brown nicely. Add garlic, stir, and transfer the mushrooms into the mixing bowl. Let them cool down.
2. Add the rest of the ingredients excluding marinara and parsley to the mixture. Stir the mixture nicely and cover it with plastic wrap. Refrigerate for at least 2 hours, possibly overnight for the flavors (and texture!) to develop.
3. When ready to cook, using a tablespoon as a measure, form small balls from the mixture. Fry the balls in a small amount of vegetable oil until they turn brown or bake then in a preheated oven at 400F for 15 minutes.
4. Add marinara sauce to the medium saucepan. Place the meatballs on top and cook the meatballs in the sauce on a low heat for about 15 more minutes.
5. Garnish with grated Parmesan or fresh parsley.

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Baked Spinach and Eggs Healthy Recipe

Have I already mentioned that I love hot cooked breakfast? Perhaps just a million times! I am a creature of habit, that's why. I grew up in our island of Marinduque having cooked breakfast all the time. Everyday. It was the norm. We had rice for breakfast everyday - almost always accompanied by eggs and with some meat cooked in a variety of  ways (pork tocino, beef tapa or perhaps even some left-over fried chicken) and yes, even fish - whether smoked (Tinapa) or fried (Daing - first comes to mind)! Of course, I should not forget the Ma-ling (Chinese Spam) or the more expensive Spam! I won't mind having them everyday though I will probably gain a few pounds if  I do so. :-)

Baked Spinach and Eggs Healthy Recipe

Ingredients

• 6 cups firmly packed baby spinach or 1 (10 oz or up to 1 lb) bag fresh baby spinach* 
• 4 eggs (can increase to 6 if you are using more spinach) 
• Salt and freshly Ground Pepper, to taste 
• 1 Tbsp crumbled Feta Cheese for 1-2 eggs (about 2-3 Tbps in total)    
• Baking spray or a little oil for greasing
  *You may use frozen spinach too.

Procedure

1. Preheat the oven to 400°F. Lightly spray or grease with a little oil individual ramekins or other small oven safe dishes that can accomodate 1-2 eggs. See photo above. Set aside.
2. Place the spinach in a deep skillet or a large frying pan. Add a little water (2-3 Tablespoons). Using medium heat, cook the spinach just until wilted, roughly 3-4 minutes. Use either your hand or a spatula to pack in the spinach. Drain the excess water well especially if you are using  frozen spinach.
3. Distribute the spinach evenly among the prepared ramekins or oven-safe dishes.
4. Crack 1-2 eggs on top of the spinach. Season lightly with salt and pepper - lightly because Feta cheese is pretty salty on its own. Sprinkle the crumbled feta cheese on top.
5. Place the baking dishes or ramekins on a cookie sheet and bake for about 15-18 minutes or until the eggs are set/cooked (whites are set and yolks look firm on the edges) to your liking. I like mine well-done but some like eggs that are a little runny. Whatever you like as long as the eggs are susbtantially cooked inside, it's fine.
6. Serve with some toasted bread or rice on the side and tomato juice! A healthy breakfast that will keep you going for hours! Enjoy!

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