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.
It has been a while since I posted up a recipe for you all.
Since posting the video above , this Shepherd’s pie has been highly requested so here it is:
(I know the video doesn’t match the recipe down below but I forgot to bring the recipe with me, so I tried to quickly write it down by memory haha but trust me this one here is more flavourful and better haha)
If you decide to make it let me know how it turned out 🙂
(also if you are a total beginner at cooking, I have done my best to make the instructions as detailed as possible, but just know this might take you a little longer than an hour and 10minutes to make.)
VEGAN LENTIL SHEPHERD’S PIE
Warm and hearty, Vegan Shepherd’s Pie with lots of veggies and a mix of white and sweet potatoes for topping. You will love this Plant based version.
( you will need a large casserole dish, measuring cups, foil and pots for this recipe)
0.75LB White potatoes ( I use Maris pipers)
0.75LB Sweet potatoes
1/3 cup unsweetened almond milk (plant milk)
Pinches of Sea Salt (optional)
Pinches of Thyme (optional)
3/4 cup Lentils. (can mix red/ green)
1 1/2 Tbsp Coconut oil
1/2 cup chopped Carrots
1/2 chopped Red Onion
1 tbsp Garlic powder
1 cup chopped Spinach
2 cup sliced Mushrooms
1/4 tsp Thyme
2 tbsp Whole flour
1-2 cups Veggie broth
1/2 cup Sweetcorn
1/2 cup Peas
1 tsp All purpose seasoning ( add more of less depending on what you like)
1 tsp Sea salt ( add more of less depending on what you like)
Start with boiling all your potatoes in a Large pot, to do this slice all potatoes in half and place in pot, fill with cold water up till it is just covering the potatoes. Cook on high heat until starts to bubble and boil, turn down to a medium/ low heat and boil until soft (roughly for 15 -20 minutes).
Place Lentils in a pot with 2 1/2 cups of water and boil for 15-20 minutes.
Preheat over to Gas mark 5 (375F)
While everything is boiling take this time to chop up your vegetables if you haven’t already. Then get another large pot and heat the Coconut oil up on a medium heat, add the carrots, onion, garlic, spinach, mushrooms, all purpose seasoning, sea salt and thyme and simmer till vegetables are soft.
Sprinkle 1 tbsp of flour onto your vegetables and mix, cook this for about a minute and add the second spoon, mix and cook for another minute.
Slowly mix in your Veggie broth to this to make a slightly gravy consistency. When your gravy is made add peas, sweetcorn and cooked lentils. Simmer this for another 5 minutes. (make sure the mixture is not dry, add a little more water if so)
Grab your casserole dish and pour in the Veggie gravy mixture.
Grab your large pot of boiled potatoes and pour out excess water. Add Unsweetened Almond milk and mash together.
Once mash is free of lumps (unless you like your mash lumpy..) spread evenly onto your Veggie gravy mixture in the casserole dish. Cover with foil and place into the middle shelf of your oven. Bake for 25 minutes. Once 25 minutes is up, safely remove foil and place casserole dish back in oven on the top shelf for 5-8minutes.(until mash has slightly browned)
Now your food is ready sprinkle on top salt and Thyme (optional) and serve.
You can store this for up to around 3 days and reheat with a little water, so it doesn’t dry out.
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.