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vegetarian

On the Go Eating: Avocado, Red Onion & Sprouts Wrap

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I’m not sure about you, but I find I skip lunch more than any other meal. It’s a busy time of day, and it’s easy to forget about eating when you’ve got a bunch of stuff on the go. Even if you’re hungry it may just be a matter of not having anything ready or sometimes it’s as simple as forgetting to pack something for yourself when you pack up to take the kids somewhere- I’m usually so focused on packing them up that I completely forget that I should pack a lunch for me as well. Haha true story more often than I care to admit.

So cue some meal planning and trying to get organized a little in advance. And if you tend to eat on the go, it helps to have something you can grab out of the fridge in the morning, instead of throwing something together in a rush. Wraps are a favourite of mine when it comes to lunch, especially if I’m out and about around midday. This recipe is loaded with flavour and is a healthy on- the- go lunch option. Pair with some other grab- and- go items like cut up veggies or salad and you’ve got a filling meal that’s convenient and didn’t have you picking up a heavy meal at the drive through. Added note: the sprouts in this recipe are an easy item to grow yourself and I’ll be sharing more about them and the kefir cheese I used in later posts.

Ingredients

Wrap (I opted for an organic spelt one for myself in this recipe, but pick your fave)

1 avocado, pitted and sliced

1/4 red onion, thinly sliced

1/4 cup fresh sprouts*

2 tbsp kefir cheese with garlic & dill* (or use a cream cheese with dill and garlic)

I’ll be sharing more about these in later posts, see more info about them following the recipe

  1. Start by slicing everything up and spreading the cheese in the wrap- tip: to make wrapping easier, place it and all other contents to one side of the middle.

2. Add in the avocado and red onion…

3. … followed by the sprouts. Season with salt and pepper to taste. 

4. Fold in the sides on the wrap, then roll it up starting with the end with the contents closest to you. As you roll, continue to fold in the sides to keep the wrap tight and prevent the contents from falling out. Slice in half to serve.

5. Enjoy immediately or pack in your lunch. Use a toothpick to help hold it’s shape if desired.

For easy make- ahead lunches, pack half of a wrap with other ready- to- go options such as cut up veggies or salad (see the quinoa version of this pasta salad in this post). Bento boxes or other divided containers are perfect for this. We got ours on Amazon and you can find similar ones herehere, and here. They’re great for prepping meals ahead of time and stack neatly in the fridge.

 

If you want to learn more about kefir and it’s benefits (ie why it’s great to use instead of traditional milk products, such as cream cheese), check out this book by Donna Schwenk as a great reference. You can also purchase everything you need to make your own kefir at home, including the kefir grains online. All you need are some grains, milk (I prefer to use organic), a mason jar with lid, and a metal mesh food strainer. 

For the sprouts in this recipe, I used the organic Sprouting Seeds Blend from West Coast Seeds. These are a fun and simple way to get your kids involved in growing their own food right in their own kitchen (also great if you don’t have a large space for an edible garden but still want to grow your own food- more on that coming soon!) and only take a few days until ready to eat. You can buy a kit like this three tier sprouting kit to grow multiple varieties at once or use a mason jar with a screen for a smaller- scale set up (I’ll be showing you what this looks like in an upcoming post). The best part: all you need is water to grow them! 

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Disclosure: This post contains affiliate links.

May 16, 2017
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Yummy Mummy Monday: Homemade Microwave Popcorn

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 Next time you have a craving for popcorn this is a fun idea to try. Skip the store- bought versions with their artificial flavourings and try making your own microwave popcorn. It’s super simple and a fun idea for movie nights and sleepovers. Now all you have to decide is what movie to watch. 😉
Ingredients:
1/3 cup popcorn kernels
1 tbsp olive oil or butter (we tried a dairy- free/ vegan butter- style spread made with coconut oil and it was delish)
1/2 tsp salt
1 brown paper bag
Directions:
1. Scoop the popcorn kernels into the bag followed by the oil/ butter and salt.
2. Roll the bag down about 1- 2″, leaving a small opening for steam to escape and plenty of space for the popcorn to expand .
3. Put in the microwave for approx. 2 minutes (the timing took some trial and error to figure out and can vary by microwave, so if you’re unsure how long start at 1 minute 30 seconds and add time as needed).
4. Remove bag from microwave, sprinkle with any additional seasonings & enjoy!
For anyone who loves buttery popcorn but has to avoid dairy, the spread we used is the ‘Zen Budha Buttery- Style Spread’ by Raw Foodz a great option that is also vegan/ vegetarian friendly. 

April posts sponsored by Little Dreamers Consulting
April 20, 2015
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Yummy Mummy Monday: Homemade Pasta Sauce

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Pasta has always been a favourite meal in our house and probably gets made at least once a week. Over the years I’ve found that store bought sauces are good in a pinch but I’m not a fan of how much salt and funky sounding ingredients there are in some of them. I also have to read the labels carefully to make sure there’s no gluten in the seasonings and/ or cheese added to the sauce. Will and I have also been spoiled because his Mom makes the best sauce from scratch and we haven’t found a store- bought option that even comes close. Luckily she’s happy to share her recipes (see this post for her amazing ribs- a great slow cooker meal) and we enjoy making the stuff up in double batches & freezing it. I’ll admit we have never got ours to taste quite as good as hers, but we’ve come pretty close! Skip the beef if you want a marina that’s more versatile or add in another protein (chorizo sausage is fantastic) to mix it up a little. Buon appetito!

Yummy Mummy Recipe: Homemade Pasta Sauce



Makes enough sauce for approx. 4- 6 full meals
Ingredients:
2- 3 lbs regular ground beef
5 cloves garlic, crushed
3 yellow onions, diced
3 green peppers, diced
2 zucchini, diced
3 tbsp Italian Seasoning (add more to taste)
1 tsp ground cayenne pepper
salt & pepper to taste
4 tins crushed tomatoes (796mL)
1 tin diced tomatoes (796mL)
Add your other favourite veggies and/ or protein 
Directions:
1. On medium heat brown the ground beef & then drain out the fat. Add the garlic and onion; saute until onion is cooked.
2. Follow with green peppers & zucchini and any other veggies and/ or meat you’re adding, cook for a few minutes to soften.
3. Add seasonings & mix well, then add all 5 tins of tomatoes, stirring well as you add each tin.
4. Turn up to high heat and stir until sauce is bubbling, approx. 5 minutes.
5. Once sauce is bubbling and has been stirred well, reduce to low heat & simmer covered for 30 minutes- 1 hour. Stir & check the taste occasionally and add additional seasoning based on your taste preferences.
6. When ready, remove from heat & serve. Or allow to cool & scoop into freezer bags and freeze for an easy dinner for busy nights (we’ve cooked this sauce from frozen on many a lazy meal night). This sauce is great when enjoyed fresh and just as delish when frozen & thawed.

Have you ever made your own sauce? I’d love to hear what you put in yours! 🙂

And don’t forget to check out lots of other great foodie posts on our Yummy Mummy Recipes page!

Image source: Table for Two

March posts sponsored by Little Dreamers Consulting
March 30, 2015
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