Quick Vegan Mushroom, Tomato and Avocado wrap Recipe ( No added sugar , Plant based )
Prep time 5 mins
Cook time 10 mins
Total time 10-15 mins
Versatile and super quick to make.
You will need a Knife, Pan, (and optional grill/oven. )
Author: Sky Christina
Recipe type: Breakfast / Lunch
Cuisine: Vegan, No Added Sugars
Serves: 1 or 2 small portions
4 -5 medium sized mushrooms
A handful of Spinach ( or any leafy greens you choose )
8 Cherry tomatoes ( I used Vittoria tomatoes )
1/2 cup of chopped onions ( I used frozen chopped onions to save time and tears)
Flat bread ( I used Crosta & Mollica Piadina Organic Wholeblend Italian Flatbread – only no added sugar one i know of)
1/2 – 1 Ripe Avocado
Salt and seasoning of your choice ( I change seasonings every time, but I used Garlic powder, All purpose seasoning, Pepper, and a little chilli in the photo above. )
Wash all Fruit/Vegetables and Green leaves.
Chop up Mushrooms.
Chop up Tomatoes.
Chop up Spinach,
Place pan on medium heat and add Chopped Onions (cook in a little oil or water) Cook for 1 minute.
Place Mushrooms on top of onions and cook for 4 minutes or until mushrooms and onions have either shrunk or brown a little, then mix together.
(Add any seasonings you wish here so the mushrooms can soak it up).
Add Chopped tomatoes to pan and cook till juices mix with mushrooms and onions (around 2-3 minutes).
Lastly add Spinach and Salt and mix it all together cook until Spinach is slightly wilted. (shrunk).
Once that is ready you can choose to heat up your flatbread under the grill for a few minutes or not and you can add a sliced avocado with seasoning as a side. Either wrap everything up or just eat as is. Enjoy!
Notes- This meal can turn into many other meals with different flavours, you could switch out the bread for Rice or Quinoa. Change the seasonings to make different flavours, leave out the tomatoes.. etc. Its up to you and what you like.
Right now while the world is going crazy and snacking is on the rise, i’m sure most of us don’t want our diets to go crazy too.
So I decided to hopefully help out a little by providing you all with some snack ideas that you can definitely be lazy with and just grab and go.
These are some of my go to no added sugar, Vegan (Gluten free) snack options for you to give a try.
These are snacks you can buy in most supermarkets in UK like sainsburys, tesco, Waitrose etc , a couple of these are in the US too.
And I know you are probably wondering, ‘ Where are the fruits and nuts etc..’ and yes, you have the obvious fruits, veggies, nuts, seeds snacks but i’m gonna share with you some ready made, just shove it in my mouth, foods.
Now the Larabar is one of my current faves, and they have a range of flavours to choose from ( not all are no added sugar though but i think the UK ones are at the moment) . If you are used to your typical very sweet chocolate bar than this might take a little getting used to, as it uses Dates to sweeten the bar. However I have recommended this snack bar to so many of my friends and so far they are all now obsessed, (ha i should be paid) so give it a go, and try different flavours because you might not like one but another one might take your fancy.
Popchips are definitely a snack I can’t get enough of, its like the Pringles catchphrase “Once you pop, you can’t stop” haha. I wish more flavours were made with no added sugar but other flavours are Vegan, so my Vegan friends – you got options.
Corners crisps, its popcorn but so much better. I get bored of salt popcorn sometimes but I could never get bored of these haha. It does have a different feel and taste than popcorn(which I love) but if you love popcorn you’ll love these.
Now Nakd bars definitely have something for everyone, (sorry my nut allergy friends, I think they might all have nuts) and they are sold in a lot of places, so it’s very likely you may have come across them before. These fruit bars are unbelievable good. I have to admit I tried one and hated it at first, but than I revisited them later, but different flavours and was pleasantly surprised. When you do not eat added sugar and you are Vegan, snacks are a myth (well at least that was the case a few years ago when I started). So when I found these, they became my new chocolate bars and cake replacements. I know some people who say they hate dried fruits or nuts but i’ve got them to try different flavours of these and now they love it. There are so many flavours, you are bound to like at least one, even if you are a picky eater.
Deliciously Ella energy balls were my saviour when I first cut off sugar. I was obsessed. I also loved the fact that I could make them at home because she shared the recipe on her site . The price of these balls is quite steep so it’s great that you can make your own at home cheaper, but also I found out you can buy them in bulk online for cheaper too. The cashew and ginger ones are really good too. ( Not all of the flavours are ‘my version’ of no added sugar as some use syrups, but they’re all better than sugary sweets regardless – make sure to check ingredients)
And lastly some popcorn! Popcorn is great if you want a snack thats low in calories, however salt popcorn is probably the only flavour you will probably find that has no added sugar within.
(affiliate links above)
Also I linked where you can buy these options in bulk as they can be kind of expensive compared to regular snacks, so I usually buy in bulk from amazon, which comes out so much cheaper. Or I just wait till the shops put them on offer.
I’m looking forward to a future with more no added vegan options!
I can see it happening.
We already have more and more labels saying no added sugar (just wish they said no added sweetener too, but progress is great so I will appreciate for now)
There are a lot more other options for people who consume milk or syrups or sweeteners, but obviously I don’t consume those things so that is why I don’t promote them. I thought i’d mention it though because I know some of you are making a transition to vegan/sugar free and those options may help along the way before you make the full change.
Veggie mix with rice ready in 35-45 minutes. With only 7 all natural plant based ingredients. Making 4 separate meals which are Vegan and only cost £0.90p each. So if you are on a budget or do not have enough time to cook every day, you love how easy this makes life.
1 1/2Cups (roughly 260g) Wholegrain Brown rice
150g Cherry Tomatoes
200g Chestnut Mushrooms
250g Sweet potato
90g Frozen Chopped onion ( or fresh )
1 Tsp All Purpose seasoning
2 pinches Sea Salt
Rinse rice and put into pot with 3 1/2 cups of water. Put on stove high heat until water starts boiling.
Wash and slice your Sweet Potatoes into small cubes. Put into a pot of water and bring to a boil.
While you are waiting for those to boil, Grab another pot with a tiny bit of water or oil and add Chopped onions. Turn on stove to medium heat and cook onions for just over 5 minutes making sure to stir them.
Chop up your veggies ready to add to pot with onions.
Add chopped mushrooms to onions and cook for another 5-7minutes.
Make sure to keep an eye on your rice and sweet potatoes, if they have started to boil you can turn down the heat to a low-medium heat.
When your mushrooms and onions are golden and soft , add seasonings and mix in.(optional)
Add sliced Tomatoes and juice to the onion mushroom mix. Simmer for 5minutes.
Add chopped courgettes to veggie mix pot and stir in let them cook together for 5minutes.
When your potatoes are soft turn off the heat and drain the water. Also if your rice is ready(there should be no more water in the pot ) turn that off also.
Add the potatoes to the Veggie mix and mix together, and tear spinach and place into pot also, stir and cook for around 5 more minutes.
Dish out equally into Tupperwear boxes and leave to cool down covered on the side. Once cool place inside fridge if you are going to eat in the next 2 days, and that are longer than 2 days will be best off going straight into the freezer.
So I have been playing around with a few recipes I have found online so that I can get a good tasting Sugar-free version for myself and all my Sugar-free friends. This definitely has to be one of my faves so far.
A delicious, naturally sweet Chocolate, Peanut butter Nicecream.
( I want one right now! haha)
CHOCOLATE PEANUT BUTTER NICE CREAM
Chocolate peanut butter nice cream bowl ready in 5-8 minutes with 4 ingredients!
Lots of Protein, full of natural sugars, the perfect healthy breakfast or snack!
Author: SKY CHRISTINA
PREP TIME: 5-8minutes
TOTAL TIME: 5-8 minutes
Cuisine: Vegan, Plant based, No added sugars
*BLENDER/FOOD PROCESSOR NEEDED*
Blender I use : (Click image to buy item)
NICE CREAM BOWL
2x Frozen Bananas ( Very ripe )
1 Tbs Peanut butter ( sugar free )
1 Tbs Cocoa powder ( any sugar free cocoa )
1/4 – 1/2 cup of plant milk
1/4 cup Almonds
1/4 cup Whole oats
1 Tbs Chia seeds
Grab your blender and add your NICE CREAM BOWL ingredients (Bananas, peanut butter, cocoa, and plant milk – i use Alpro unsweetened Almond milk) and blend all together till creamy and all lumps are gone. If it doesn’t blend properly – add a little more plant milk.
Taste and see if its is to your liking, if not – add what you feel it needs more of. If it is not sweet enough for you, add another ripe banana.
Pour into a bowl. and serve as is or add toppings. I added almonds and oats and blended them to sprinkle on top with a spoon of Chia seeds. (Add what you like, get creative)
Best to eat fresh.
*Good protein sources and healthy fats and Vitamin E.