Tag Archives: sprouts

Creamy Kale Spread by Laws on Wellness

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This is my favorite veggie sandwich right now.  It is a delicious creamy kale spread with other fresh veggies.  I discovered it here on LAWS ON WELLNESS.  (http://lawsonwellness.com)

It is delicious!  It is healthy!  It is awesome!  I suggest you folks try it! :)

CLICK HERE FOR THE RECIPE

(In the sandwiches I made, I omitted the vegan butter, toasted it lightly, and added some sunflower sprouts…which is why mine looks a little different).

Spicy Dynamite Tofu and Veggies in Wonton Cups

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I have been wanting to make these for over a year now and the reason why I haven’t is because I have not been able to find vegan wonton wrappers.  But, a couple of weeks ago, I found some at the local Asian market and it got me pretty excited!  I thought about all of the things I could do with these wonton wrappers!…vegan cream cheese wontons, hummus filled wontons, wonton cups, baked wonton chips, etc.

One of the things I wanted to do was mold them into cups and fill it up with something delicious and spicy!  For this appetizer/snack, I used a lot of ingredients that I used when I would make my vegan sushi. 

I baked the wonton wrappers and filled it up with some tofu and veggies mixed with DYNAMITE SAUCE!

Note: “dynamite sauce” is a mixture of vegenaise and sriracha.  I usually serve it up with vegan sushi.

Ingredients:

Note: if you don’t have dulse granules, you can just use the rice seasoning to substitute it.  Just add your seasoning and hot sauce little by little until you get to where it isn’t bland or too spicy.

Directions:

  1. Preheat oven to 375 degrees.
  2. Spray your cupcake pan and place one wonton wrapper in each of the cupcake making holes (12).
  3. Place wontons in the oven and bake for exactly 6 minutes.
  4. Then, set the crunchy wontons aside.
  5. Now, make the filling.
  6. Heat pan and spray olive oil on it.
  7. Add minced garlic and chopped onions.
  8. Cook for about a minute in med-high heat, then add the cubed tofu.
  9. Cook the tofu for about 5-10 minutes.
  10. In a mixing bowl, add carrot, zucchini, liquid aminos, rice seasoning, and the tofu you just cooked.
  11. Mix it up and start adding sriracha and dulse granules.
  12. When you are done, start filling the wonton cups with your “dynamite” tofu mix. 
  13. Then add sprouts.
  14. For those who like it EXTRA spicy, add more sriracha!
  15. Serve and enjoy!

Hummus-stuffed wontons!

Easy Veggie Hummus Rolls

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This is a super easy and delicious snack/meal to serve at parties and potlucks.  Such a wonderful finger food!

It took me 30 minutes from start to finish!

I don’t know about you, but I just LOVE hummus!!!!  There are so many things you can add to hummus: avocado, sun-dried tomatoes, jalapenos, roasted bell peppers, etc (add when blending in the food processor).   You can use it as a sandwich filling, bagel/toast topper, wrap filling, and/or veggie/bread/chip dip!  So many possibilities!

But, here is the basic hummus recipe that I always use.

Hummus:

  • 1 can of black beans or garbanzo beans (drained) or 1.5 cups of cooked beans (I usually cook my own beans instead of buying the in cans)
  • 2 tablespoons of cumin
  • 1-2 cloves of garlic
  • 2-3 tablespoons of lime juice
  • 1-1.5 teaspoons of tahini
  • salt
  • pepper
  • pinch of turmeric
  • 4-6 tablespoons of olive oil
  • 1/2 tsp of distilled white vinegar for more tang (optional)

Wrap:

  • all natural vegan spinach wrap
  • spinach
  • carrot (shredded Note: I just put my carrots in the food processor…way easier than shredding them by hand)
  • sprouts

Directions:

  1. Place all hummus ingredients in a food processor.
  2. Blend until smooth.
  3. Warm your tortilla/wrap ( I used my griddle).
  4. Spread hummus over the tortilla.
  5. Add spinach, sprouts, and carrots.
  6. Roll it.
  7. Slice it into bite sized pieces.
  8. Serve and enjoy!

Note: I like to add turmeric to a lot of dishes because of its health benefits.  It has anti-inflammatory properties, detoxifying properties, it helps slow down the progression of Alzheimers disease, helps with weight loss,  and it is known to have anti cancerous properties.   To learn more, click here, Health Diaries.

Carne-Asada-Style Tempeh and Garlicky Avocado Sandwich

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I LOVE this sammich! :)   It is packed with all kinds of goodness and awesome flavor.

Ingredients:

  • Avocado
  • 2 tablespoons of freshly squeezed lemon juice
  • 1 teaspoon of fresh minced garlic
  • Carn-asada-style tempeh
  • Sliced tomatoes
  • Alfalfa sprouts
  • 5 grain Italian Bread
  • Cayenne pepper
  • salt

Directions:

  1. Make Garlicky Avocado Sauce: Avocado, lemon, garlic and a pinch or two of cayenne pepper )mash together)..
  2. Spread on both pieces of bread.
  3. Add tempeh and veggies.
  4. Enjoy!!!

Mung Bean Sprout and Quinoa Salad

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Here is a new and delicious dish I put together today!

Here is how I did it….

First you sprout!

  • Soak mung beans over night in a jar covered with cheese cloth.  Note: use rubber band to keep cheese cloth in place.
  • Rinse and pour out all of the water from the soaked mung beans.
  • Then place jar diagonally in a bowl, like picture below.
  • Wash mung beans 2 times a day.  You can have them grow 1 to 2 inches in length…but, I just kept them short.  I just let it sit for a little bit more than 1.5 days.
  • It is ready to eat after washing.

Note: You can cook them for a few minutes in boiling water if you want to decrease your chances of ingesting a bad bacteria :)

After 1.5 days of sprouting.

Note: Sprouting of the mung beans increases calcium, iron, protein quality, fiber, vitamin A, B, and C.

Ingredients:

  • 2 cups cooked quinoa
  • 1.5 cups of sprouted mung beans
  • 1/2 cup of bell peppers (diced)
  • 2 medium tomatoes (diced)
  • 1/4 of cup of red onions (diced)
  • steamed corn for topping (optional)
  • spinach

Salad Dressing:

  • 4 tablespoons of cold pressed coconut oil
  • 4 tablespoons of Bragg’s all natural apple cider vinegar (raw)
  • 1 clove of garlic (minced)
  • 3 pinches of dried oregano
  • 2 pinches of dried basil
  • 1 pinch of dried cilantro (optional)
  • salt and pepper to taste

Directions:

  1. Prepare sprouts
  2. Cook quinoa
  3. Steam. corn
  4. Prepare veggies (mince, slice, and dice)
  5. Place quinoa and prepared veggies in a bowl and mix in dressing.  Then, place over a bed of spinach.
  6. Top off with corn (optional)
  7. Enjoy!


Italian Herbed Tempeh and Hummus Wrap with Dill Sauce

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Delicious, healthy, and so filling!

Ingredients:

  • 1 package of tempeh
  • Maria Ricardo’s tortilla/wraps
  • Hummus: click here HUMMUS RECIPE
  • 1.5 tsp Italian mix dried herbs
  • 1 tsp of Rosemary
  • Juice of 1.5 lemons
  • 3 tablespoons of olive oil
  • 1 tsp of diced garlic
  • Red onions
  • Spinach
  • Shredded carrots
  • Alfalfa Sprouts
  • Olive oil

Raw Vegan Dill Sauce:

  • 1 cup of raw cashews (soaked in filtered water for at least 3 hours)
  • Juice from 1 lemon
  • 1/3 cup of water
  • 2 to 3 tablespoons of cold pressed olive oil
  • 1 tablespoon of onion (I used a regular yellow onion)
  • 1 clove garlic
  • 1 tsp raw agave
  • 1 teaspoon mustard powder
  • 1 to 3 pinches of pinch of dill weed
  • salt

*Throw all of the ingredients in a food processor and process for 3 minutes…or until it is creamy.

Directions:

  1. Slice tempeh lengthwise.
  2. In a container, mix olive oil, lemon juice, Italian herbs, rosemary, garlic, salt, and pepper.
  3. Place sliced tempeh with the mixture and marinate for a few minutes.
  4. Cook the tempeh in a frying pan along with the marinade until the tempeh is slightly crusted on the outside.
  5. Warm up your tortilla.
  6. Build your burrito!…spread the hummus, add spinach, tempeh, tomato, carrots, onions, sprouts, and top it off with the vegan dill sauce.

Inside of the burrito.

Vegan Quinoa and Teriyake Tempeh Handroll

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I love vegan sushi, but I just don’t have the patience to make it all the time.  So, this is what I do when I am craving sushi but don’t want to spend the time and energy to make it….I make wraps!

Ingredients:

  • Cooked quinoa
  • Peeled and sliced cucumber
  • Carrots (sliced or diced)
  • Tempeh
  • Teriyake Sauce (I just used an organic teriyake sauce I found at EarthFare)
  • Tamari or Liquid aminos (all natural soy sauce)
  • Wasabi
  • Alfalfa sprouts
  • Sushi seasoning RICE VINEGAR (ingredients: rice vinegar, sugar, and salt)
  • Nori sheets
  • Olive oil
  • 2 tablespoons of VEGANAISE
  • 1.5 teaspoons of Sriracha sauce
  • All natural pickled ginger (optional)

Directions:

  • Heat up pan greased with olive oil, then add sliced tempeh (note: slice tempeh lengthwise) and 2 to 3 tablespoons of teriyake sauce.  Cook until it is nice and brown and set aside.
  • Mix 1 tablespoon of sushi seasoning (rice vinegar mixture) into 3 cups of cooked quinoa.
  • In a small bowl, combine Veganaise and Sriracha and set aside.  This is called “dynamite” sauce.
  • Put a nori sheet down on a large plate and start layering on the quinoa, cucumber, sprouts, carrots, and tempeh.  Then, top it off with the dynamite sauce.
  • Roll like you would a burrito, except leave one side open.
  • Serve with ginger, wasabi and natural soy sauce.

Nori sheet, quinoa, tempeh, cucumber, carrots, sprouts, and dynamite sauce.

 

Tempeh, sauted veggies and quinoa.

Be creative!

Here is another idea:

 

Nori sheet, quinoa, sprouts, avocado, cucumber, carrots, dynamite sauce, and sesame seeds

Quick and Healthy Lunch: Tomato Sandwich with Spinach Salad

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Tomato Sandwich with a Spinach Salad

For some reason, I always crave this meal!…tomato sandwich with a spinach salad…
It is delicious, healthy, and super quick to put together.  It makes me feel full without that “heavy” feeling.
 

Tomato Sandwich:

  • Lightly toasted sprouted whole wheat bread (2 slices= 10 grams of protein)
  • WAYFARE “cheese” spread
  • 2 thick slices of tomato
  • a pinch of basil

All natural, vegan, gluten free, non gmos, and kosher. http://www.wayfarefoods.com

***Note: grilling the sandwich makes it even better…but, you will also add a little bit more oil/fat.  Grill with Earth Balance VEGAN butter.

Salad:

  • Spinach
  • Shitake vinaigrette dressing
  • Sprouts
  • Carrots
  • Vegan croutons
  • Topped off with HEMP SEEDS

(Note: 2 tablespoons contains 11 grams of protein and omega 3 and 6.)

If you are worried about protein, this whole meal contains around 20 grams of protein.  That is more than half of what I need in a day.

Avocado Hummus Sandwich

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Okay, I love hummus.   And, here is another way to eat it!  This sandwich is so light and full of flavor.

Yummy avocado hummus sandwich

Hummus:

  • 1.5 cups of cooked of garbanzo beans
  • 1 tablespoon of cumin
  • 1-2 cloves of garlic
  • Juice of one lemon
  • 1-1.5 teaspoons of tahini
  • 2 table spoons of olive oil
  • 1/2 tsp distilled vinegar (optional)…for extra tang
  • salt to taste
  • pepper
  • a pinch of turmeric

Note: you may add a little bit of the liquid from the garbanzo beans if you want it a bit less chunky.  I made it a bit chunky for this recipe because I was using it for a sandwich, not dip.

The veggies:

  • avocado
  • tomato
  • sprouts
  • spinach or lettuce (I ran out of lettuce/spinach, but it was still delicious without it.)

*Sprouts carry protein, fiber, antioxidants, and lots of vitamins.  It is considered a “super food” and a perfect anti-aging food.

Hummus is so quick and easy.  It literally takes me less than five minutes to prepare.  This is a great thing to have when you have friends over.  You can serve it with veggies, bread, pita bread/crackers.  You can’t go wrong with hummus.  You can also mix it up a bit…you can try adding some roasted tomatoes, or an avocado, or jalapenos…

Did you know that the avocado is high in the good monounsaturated fats?  Those fats are not inflammatory, which can help to reduce belly fat?  It also has more potassium than bananas and loaded with magnesium, fiber, Vitamin E, Vitamin B6, Vitamin E,  and folate.

Easy teriyake tempeh sandwich

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Tempeh: cook sliced tempeh in olive or coconut oil for a few minutes. Then, add teriyaki sauce with a little bit of rice vinegar (for tang).  Serve in whole wheat or sprouted grain bread with veganaise, sprouts, spinach, tomato, and sliced cucumber.

Side of Veggies: Asparagus and squash is sauteed in tamari, onions, garlic and red wine.
Raw hummus:

  • 1 summer zucchini
  • 1.5 teaspoons of lemon juice,
  • plus or minus 1 teaspoon of cumin (adjust to taste preference)
  • 1/2 teaspoon tahini
  • 1 small clove of garlic
  • salt
  • pepper
  • paprika as topping (sprinkle).

Serve with whole grain, or sprouted grain pita bread.

15-18 grams of protein…for those of you concerned about protein.
A 140 lb person only needs around 40 grams per day.  I am 109, so yes, I get enough protein. :-)

And, for B12, I get my B 12 from SPIRULINA, NUTRITIONAL YEAST, and soy/hazelnut/almond/soy (NUT MILK).