Vegan Whole Wheat Burritos

Vegan Whole Wheat Burritos

Vegan Whole Wheat Burritos

Name one meal you never get tired of –

Vegan Whole Wheat Burritos !!!

Because a burrito is never the same (unless you’re aiming for that) and your options when it comes to delicious fillings are literally E N D L E S S ! Shall we take a look at these Vegan Whole Wheat Burritos for a second?

Even though this recipe requires a few steps to get the fillings as rainbow’ish colorful as here on my plate, there is no reason to feel overwhelmed by that. Because the options of what to do with these fillings individually are also E N D L E S S !

Let’s just talk about the famous Question that all vegans get the most: “But where do you get your protein from?” Do you see this picture below? Well there is the answer…

Vegan Whole Wheat Burritos

Let’s just look at these colorful and protein dense fillings and let’s name them all: (from left to right)

Crispy Tofu: 

contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. Also a good source of magnesium, copper, zinc and vitamin B1.

Garlic Kale: 

low in calorie, high in fiber and has zero fat. High in Iron, Vitamin K & Vitamin A. It has an anti-inflammatory effect and is high in powerful antioxidants.

Genius Guacamole:

Avocados (the main ingredient of Guacamole) are a good source of monounsaturated fatty acids and they have a low sugar content. Natural energy supplier and contain a number of essential vitamins and minerals. They also contain calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc.

Baked Lentils:

an excellent source of molybdenum and folate. They are a very good source of dietary fiber, copper, phosphorus and manganese. Additionally they are a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6.

Onion & Bell Peppers:

exceptionally rich in vitamin C. They also contain Vitamin B6, Vitamin K1, potassium and folate.


 

The greatest thing about prepping these delicious fillings- you don’t need any additional oil. Feel free to work with oils. However if you’re cutting them short then a splash of water in the pan or skillet will do. Just give it a try.

Like I mentioned before the options on “how to build a burrito” and also on “what else to do with these fillings” are endless! More burrito options will follow in the near future as I make them a little more often than every now and then. Not because this is about all a vegan can eat, no. Much more because how versatile, delicious, fun, beautiful and to-go-approved these turn out. They always hit – never a miss!

Vegan Whole Wheat Burritos

All of these rainbow looking super delicious fillings are seasoned individually and they go together perfect. The sauce is a nice cool kick to the dish and brings everything together the way it should be. You can absolutely determine the direction in which you wanna go by choosing the flavor of your sauce.

In this burrito I’ve use a Sweet & Sour Sauce . Now, how about these options:

 

 

 

Try out this amazing burrito recipe and leave a comment below. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!


Print Recipe
Vegan Whole Wheat Burritos
A protein packed vegan burrito with an amazing filling made out of crispy tofu, fresh kale and flavorful baked lentils. This is the perfect lunch-to-go as you prep and wrap it in foil! Absolutely delicious, filling and nourishing.
Vegan Whole Wheat Burritos
Course Main Dish
Cuisine Universal
Prep Time 20 Minutes
Cook Time 25 Minutes
Servings
Burritos
Ingredients
Baked Lentils
Crispy Tofu
Garlic Kale
Genius Guacamole
Onion & Bell Pepper
Burritos
Course Main Dish
Cuisine Universal
Prep Time 20 Minutes
Cook Time 25 Minutes
Servings
Burritos
Ingredients
Baked Lentils
Crispy Tofu
Garlic Kale
Genius Guacamole
Onion & Bell Pepper
Burritos
Vegan Whole Wheat Burritos
Instructions
Baked Lentils
  1. Rinse green Lentils and fill into skillet, together with veggie broth. Turn on medium heat and let cook for about 15 minutes or until lentils absorbed most of the broth.
  2. When water has been absorbed add spices and stir lentil frequently. Remove from heat and set aside.
Crispy Tofu
  1. Set skillet on high heat. Add water. When pan is hot crumble Tofu in it.
  2. Add salt and pepper and stir until browned and crisp on all sides. Turn off heat and set aside.
Garlic Kale
  1. Defrost frozen or rinse and drain fresh Kale.
  2. In small sauce pan on medium heat add water and minced garlic. Stir frequently for about 2 minutes.
  3. Add Kale and stir until wilted, for about 3 minutes. Turn off heat and set aside.
  4. As Kale releases a lot of water (frozen Kale comes quite moist) make sure to sit on paper towel for a few minutes to soak up excess moisture!
Genius Guacamole
  1. Cut Avocado in half, take out flesh into a bowl. Mash Avocado with fork.
  2. Add diced red onion, chopped cilantro, lime juice and red pepper flakes and mix together until everything combined. Set aside.
Onion & Bell Pepper
  1. Set skillet on medium/high heat and add water. Slice red onion and bell pepper.
  2. Add onion and peppers to skillet and stir for about 5 minutes or until onion is translucent and peppers have softened. Season with salt & pepper. Turn off heat and set aside.
Fill your Burrito like so...
  1. Get your whole wheat tortillas ready: - Microwave for 30 seconds each OR - Oven bake for 5 minutes in preheated oven at 350F (180C) OR - Pan fry on medium heat for about 3 minutes on each side in clean dry frying pan (no oil or water added)
  2. Layer lines of all prepped fillings in the center of your burrito. Add Asian sauce and this could be: - Sweet & Sour (like recommended) - Mild Chili Sauce - Hot Chili Sauce or any homemade tahini/soy/peanut sauce. Anything will go with this! Voilá
Recipe Notes

*Substitute whole wheat tortillas for any kind you like. Corn tortillas, flax seed tortillas...

2 Comments

  • Janette | Culinary Ginger

    There are so many delicious flavors in this burrito. Thank you for including my sauces.

    • LJ

      Thanks, Janette! Your sauces compliment this recipe so perfect! 🙂

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Quinoa Muffins

Quinoa Muffins

Quinoa Muffins

Did she just say “Quinoa Muffins”?

If I asked you to name random ingredients of a muffin I’m sure QUINOA would be the last thing you would say. You are not to be blamed because who would’ve thought that this would go together? But it does and that oh so well..

You will be amazed what an awesome dessert this is right here! And also we can stop wondering what to do with leftover quinoa that we have cooked for this week. Because a little bit sometimes goes a ‘longer’ way that we think and only a small raw amount turns into a big batch when cooked. 1 cup of these little raw seeds turn into 3 cups of cooked quinoa. Whoah!

 

 

Quinoa Muffins

This recipe again is really really easy and your best friend will be the food processor! It’s best to grind up these powerful sunflower seeds first, pretty much turn them into a flour. But better than flour, richer as you will see here…

Health benefits of sunflower seeds…

Sunflower seeds are an excellent source of vitamin E and a very good source of copper and vitamin B1. In addition, sunflower seeds are a good source of manganese, selenium, phosphorus, magnesium, vitamin B6, folate and niacin.

♦Cardiovascular Health

♦Healthy Cholesterol Levels

♦Supports a Healthy Mood

♦Contains Selenium: A powerful antioxidant and great for Thyroid Health

Quinoa Muffins

After grinding up these power seeds and adding a majority of the other ingredients to the food processor the batter is almost done. Dairy free, egg free, and loaded with healthy complex carbs and proteins.

By all means the real star of this recipe will be our quinoa. Whether its leftover or cooked just to make these muffins, it provides us with a big amount of protein (100g quinoa = 14g protein)!

Quinoa’s health benefits…

♦It is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease.

♦It contains small amounts of the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat.

♦As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack.

♦Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate.

Quinoa Muffins

Now just imagine having these as a snack or dessert. Absolutely filling, healthy and delicious. Make sure you load up your muffin liners with a good amount of batter since these won’t rise as much! Store these power muffins in the fridge for up to 5 days! Take them to work, to a park or a party and leave everyone you share these with simply amazed.

Are you loving desserts? If the answer is YES- you should go ahead and try these vegan & gluten free Sweet Potato & Banana Brownies!

Quinoa Muffins

 

For this recipe I was inspired by www.bitesofwellness.com.

Try out this amazing muffin recipe and leave a comment below. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!


Print Recipe
Quinoa Muffins
These quinoa coconut banana muffins are so easy to make, naturally sweetened, packed with protein and fiber, vegan and gluten free. The perfect snack for everyone!
Quinoa Muffins
Course Dessert
Cuisine Universal
Prep Time 10 Minutes
Cook Time 35 Minutes
Servings
Muffins
Ingredients
Course Dessert
Cuisine Universal
Prep Time 10 Minutes
Cook Time 35 Minutes
Servings
Muffins
Ingredients
Quinoa Muffins
Instructions
  1. Preheat oven to 375 F (190 C).
  2. Cook Quinoa (1/4 cup dry to get 1 cup cooked; Ratio 1:2 = 1/4 cup Quinoa: 1/2 cup Water) or use leftovers.
  3. Make flax egg by mixing flax meal and water and set aside for 10 minutes.
  4. Fill sunflower seeds into food processor and grind until powdery.
  5. Break bananas into big pieces and add to food processor. Also add protein powder, coconut flour, baking powder, vanilla extract and coconut milk. Pulse until everything is well combined.
  6. Fill mixture in a bowl and add flax egg, cooked quinoa, coconut flakes and chocolate chips. Gently combine everything.
  7. Line muffin tray with silicone liners or spray with coconut oil. Divide mixture by 10 and fill up muffin liners and sprinkle with additional coconut flakes, chocolate chips and sunflower seeds.
  8. Bake for about 35 minutes!
  9. Allow to cool completely before serving. Voilá!
Recipe Notes

*Substitute 2 TBSP coconut flour for Protein Powder.

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Golden Milk

Golden Milk

Golden Milk

Golden Milk – The Power of Turmeric

Golden milk is a delicious drink made from turmeric and it has many health benefits! The two main and most important ingredients in the golden milk recipe are turmeric and black pepper which are combined with a plant based milk and lots of other healthy ingredients to make a yellow milk.

“Why is it so important to add black pepper?”

Black pepper is used in golden milk to boost the amount of curcumin the body absorbs. In fact, one study showed that by adding black pepper to curcumin, the bioavailability of curcumin is increased by up to 2.000%! And trust me, you won’t be able to taste it! 

“What is Golden Milk good for?”

Some of the health benefits of this delicious golden liquid can help to reduce inflammation in joints, boost your immune system, maintain a healthy heart and cardiovascular system, help lose weight, and keep blood sugar levels in check. There is also evidence that turmeric has anti-cancer properties. Just wow! So many reasons to incorporate this into your healthy diet.


Here are only a few ingredients and their health benefits…
Turmeric

It has a range of health promoting benefits due to curcumin, the yellow pigment. The potential health benefits of curcumin include better regulation of inflammation. It is used in the treatment of numerous inflammatory conditions for its anti-inflammatory effects.

Coconut Oil

The addition of coconut oil  helps to boost the healing power of turmeric and helps the body absorb even more of the curcumin. However, coconut oil also has many health-boosting benefits of its own.

Cinnamon

As little as 1/2 of one teaspoon of cinnamon daily can have positive effects on blood sugar levels, digestion, immunity, and more. However stronger doses are also extremely beneficial for improving heart disease risk and cutting risk your for diabetes, cancer, and neuro-degenerative diseases.

Honey

It can help with everything from low energy to sleep problems to seasonal allergies. It is also an excellent natural sweetener and a healthy alternative to sugars.

…and many more.


 

Golden Milk is made in under 10 minutes! Whether you’re making one cup for yourself or 4, 5,.. for the whole family. The prep & cook time for this power drink will stay the same, you might just need a bigger pot.

 

Golden Milk

The first time trying it it instantly reminded me of the old health remedy “Milk & Honey”. Back in the day it was used to fight a cold, sore throat and to help get better sleep. I remember that was one of the few things I was looking forward to when being sick as a kid (besides staying in bed and snuggling up with my hot-water bag in a teddy-bear-costume). A nice hot Milk with Honey!

But since going vegan and canceling out any dairy products I’m using “Coconut milk & Honey” And I find it even more delicious! Now just think of what else we add to this kinda milk and imagine how rich and flavorful it tastes! Feel free to use any other plant based milk.

Here is my go to coconut milk…Coconut Milk

Golden Milk

 

How about you stop thinking of the flavors and make yourself a cup right now!? It’s so soothing and a warm flavorful explosion of sweet and tangy spices. An additional bonus are the many health benefits of the golden power milk.

Golden Milk has the following health benefits…

♦Anti-inflammatory properties

♦Boosts digestive health

♦Improves cardiac function

♦Better blood circulation

♦Reduces blood pressure

♦Reduces cholesterol

♦Controls blood sugar levels

♦Improve brain function

♦Natural antidepressant

♦Reduces stress

♦Boosts your Immune System

♦Cancer prevention

♦Helps with weight loss

♥Tastes sooo delicious

 

I highly recommend enjoying the golden milk alongside of these healthy and delicious Sweet Potato & Banana BrowniesA must try if you haven’t already! Just so yum, also guilt-free and chocolatey to the MAX! I even share a tip on how to bake your sweet potato in just 10 minutes. You won’t miss out on that!

Golden Milk

For this recipe I was inspired by www.minimalistbaker.com. Check out their amazing website and countless delicious (mostly vegan) recipes!

Try out this delicious and healthy golden milk recipe and leave a comment below. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!


Print Recipe
Golden Milk
Golden milk is a delicious drink made from turmeric and it has many health benefits. It is used as a natural remedy for a wide range of health issues. It's also super delicious and colorful. Naturally sweetened with honey and served warm this will soon become part of your bedtime routine!
Golden Milk
Cuisine Universal
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
Servings
Ingredients
Cuisine Universal
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
Servings
Ingredients
Golden Milk
Instructions
  1. Fill milk and water in sauce pan and set over medium heat.
  2. Add all the other ingredients and stir frequently for about 3 minutes. When hot remove from heat. Don't bring to a boil!
  3. Strain golden milk into coffee cup and sprinkle with dash of cinnamon! Voilá!
Recipe Notes

Use Stevia instead of Honey / Use Cinnamon Powder instead of Cinnamon Stick.

Very important: Black pepper is used in golden milk to boost the amount of curcumin the body absorbs so it's a must to add it!

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Creamy Carbonara Zoodles

Creamy Carbonara Zoodles

Creamy Carbonara Zoodles

So creamy, so delicious, so vegan!

Your question “what’s for lunch tomorrow?” has now an answer and you will be surprised how incredibly flavorful and delicious these Creamy Carbonara Zoodels turn out. Again, another dish that is super quick and easy to make and it doesn’t require much. A few simple kitchen utensils like a small bowl, skillet and a blender. And you’re almost good to go.

To get the zucchini to look like spaghettis you need a spiralizer. Every well equipped kitchen should have one and it will not only be used for zucchinis. Once you got the hang of it you will find yourself spiralizing things like carrots, potatoes, squash etc. to make delicious salads, soups and pastas.

I recommend this one right here↓

But if you’re just starting out to spiralize things, may lack in space in your kitchen or if you’re on a budget, I recommend this smaller version. That’s what I started off with↓

The zucchini noodles are optional. So if you don’t have a spiralizer and can’t get one right away that’s fine, any regular pasta will taste great with this sauce!

Think about the original Spaghetti Carbonara recipe with lots of heavy cream, cheese and bacon. How about we turn this dish into a vegan version and make a creamy and flavorful sauce out of cashews and tofu and top it all off with some fake-bacon aka. crispy mushrooms. Flavor-wise this recipe will not lack in anything. Instead- it is filling, high in protein and very delicious.

I couldn’t wait to share this recipe with you because of how good it is!


Please leave a comment down below. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!

Enjoy!♥

Print Recipe
Creamy Carbonara Zoodles
These Vegan Carbonara Zoodles are the healthy and vegan version of Spaghetti Carbonara. This flavorful and creamy dish will surprise you in many ways. The vegan cream sauce is also rich in protein and super healthy. Topped off with mushrooms, onion and fresh parsley you will enjoy this meal to the fullest!
Creamy Carbonara Zoodles
Course Main Dish
Cuisine Italian
Servings
People
Ingredients
Course Main Dish
Cuisine Italian
Servings
People
Ingredients
Creamy Carbonara Zoodles
Instructions
  1. Dice mushrooms and fill in a small bowl together with tamari, olive oil and pepper. Let marinade for about 15 minutes.
  2. Make zoodles by spriralizing zucchinis.
  3. Add tofu, nutritional yeast (or sunflower seeds), cashews, garlic, veggie bouillon and soy milk into a blender. Blend until it becomes smooth.
  4. Heat skillet over medium-high heat and sauté mushrooms and onion for about 5 minutes on each side.
  5. Pour sauce into skillet and add zucchini noodles. Mix well, then put on a plate and garnish with some fresh parsley. Sprinkle some vegan parmesan cheese on top (optional) Voilá!

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Sweet Potato & Banana Brownies

Sweet Potato and Banana Brownies

Sweet Potato & Banana Brownies

Who knows the feeling of wanting something sweet after a savory meal?

Just imagine having these delicious brownies sitting in your fridge ready an prepped to satisfy your sweet cravings. These sweet potato and banana brownies are so chocolaty and rich in flavor, you will have a hard time believing that they’re not so bad for you either.


Sweet Potatoes…

…are an excellent source of Vitamin A, Vitamin B6 and Vitamin C.

…their vitamin D helps build healthy bones.

…they contain iron and support a healthy immune system.

…good source of mag­nesium, which is the relaxation and anti-stress mineral.

…help ward off cancer and protect against the effects of aging.


Both sweet potatoes and bananas are high in potassium and they do not cause blood sugar spikes. Banana is also a natural sweetener.

You can easily substitute the sugar in this recipe with more organic protein powder or a little more oats and a few drops of stevia. As long as you keep the wet ingredients and dry ingredients ratio the same.

There are almost no more excuses not to make them and you will be surprised how nobody could tell their actual ingredients because all you taste is chocolate brownie to the max! Hmmm…

The homemade choco sauce/glaze is absolutely optional. The brownies will taste just as good with these dairy free chocolate chips only ↓

Try out these delicious and guilt free sweet potato and banana brownies and leave a comment below. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!


Print Recipe
Sweet Potato & Banana Brownies
Treat yourself with these sweet potato & banana chocolate brownies. Gluten free, vegan and absolutely delicious! Healthy, guilt free and made from scratch.
Sweet Potato and Banana Brownies
Course Dessert
Cuisine Universal
Prep Time 10 Minues
Cook Time 30 Minutes
Servings
Brownies
Ingredients
Brownies
Chocolate Sauce
Course Dessert
Cuisine Universal
Prep Time 10 Minues
Cook Time 30 Minutes
Servings
Brownies
Ingredients
Brownies
Chocolate Sauce
Sweet Potato and Banana Brownies
Instructions
  1. Preheat oven to 365 F (185 C). Line 8x8 baking dish with parchment paper or grease with coconut oil.
  2. Start by cooking sweet potatoes. Rinse potatoes then pierce with fork all around. Wrap each potato in wet paper towel and place in microwave safe dish. Microwave them for 10 minutes on high heat.
  3. In the meantime place sunflower seeds and oats in blender or food processor and blend until powdery.
  4. Add bananas, cocoa powder, coconut sugar, protein powder, baking powder, cinnamon and milk and pulse until it's a smooth batter.
  5. When potatoes have cooled off a little, peel the skin off and cut into big chunks. Add to blender/ food processor and pulse again until everything is well combined.
  6. Prepare chocolate sauce by mixing all sauce ingredients in a small bowl.*
  7. Fill mixture into baking dish and sprinkle with chocolate chips. Bake in oven for 30 minutes. Let cool completely before cutting into brownie-size pieces and glaze with homemade chocolate sauce. Voilá!
Recipe Notes

The sauce is absolutely optional. These brownies will taste just as good without it.*

Store in an airtight container in your fridge for up to 5 days!

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