Summer Recipe Series: 3 Plant-Based Wraps
By Jennifer M. Babich
Whenever summer rolls around (which, in Florida, is thankfully, all the time), I’m ready to fill my mouth with fresh, seasonal produce. Nothing says “summer food” like vibrant colors bursting with flavor on your plate. My favorite part about meals like this is that you can put out all the toppings/ingredients and let everyone build their own meals (kids LOVE this!!). It winds up being much less work for the person in the kitchen! It’s a win-win!
Oyster Mushroom Tacos
My first favorite wrap recipe is my shredded oyster mushroom tacos. These guys pack a punch of flavor! And don’t let the mushrooms fool you. My kid HATES mushrooms… unless they’re shredded and in tacos ???? . Also, keep in mind that you can fill your tacos with whatever ingredients float your boat! Get creative! See what fresh produce you have lying around and throw it in there!
- 4 cups of oyster mushrooms, shredded
- Oregano for flavoring
- Cumin for flavoring
- Paprika for flavoring
- Garlic powder for flavoring
- Sea salt for flavoring
- Avocado, diced
- Mango, diced
- Heirloom tomatoes, diced (or any kind of tomato!)
- Purple cabbage, shredded
- Lime wedges for drizzling
- Cashew cream*
- Taco tortillas
- Side of corn on the cob, brown rice, or whatever tickles your fancy!
- Pre-heat oven to 400 degrees F.
- Line a baking tray with parchment paper and spread shredded mushrooms evenly.
- Sprinkle oregano, cumin, paprika, garlic powder, and sea salt over mushrooms, to your desired “flavoring.” I typically use about ½ -1 teaspoon of each (less of the salt). Alternatively, you can leave the seasoning off and just add BBQ sauce to the mushrooms AFTER cooking.
- Place the mushrooms in the pan and bake for about 25 minutes, stirring halfway.
- While mushrooms are cooking, prep your other toppings.
- When mushrooms are done, remove them from the oven and transfer to a bowl (mix with BBQ sauce here if you’re opting for that route).
- Put all your ingredients out and let everyone create amazing tacos!
*Cashew cream is made from blending water, cashews, apple cider vinegar (ACV), and lemon juice. Place a ½-1 cup of cashews in a bowl and just cover them with warm water. Let cashews soak for 30 minutes, then add the cashew/water mix to a blender. Blend until smooth. Add ACV and lemon juice until you achieve your desired flavor (blending as you go). Add more water if you want to thin it out (it will thicken over time).
My next favorite wrap recipe is green wraps. I say “green” wraps because I have made these with anything from swiss chard, to romaine, to butter lettuce… anything goes! Take any in-season large green (edible) leaf and wrap a whole lot of produce in there! Get creative and get messy! We love to drizzle a coconut peanut sauce over ours, but if you have a favorite dressing, go for it! These are so fresh and tasty!
- Large, green leaves, rinsed and separated
- Cooking oil (peanut or sesame) or veggie broth for cooking tofu
- 1-2 tbsp of liquid aminos
- 1 block of tofu, sliced into ¼ inch slices
- 1 bell pepper, sliced thin
- 1 large carrot, peeled to the core
- Baby corn, sliced length-wise
- 1 avocado, sliced thin
- Pea shoots
- Purple cabbage, shredded
- Basil leaves, chopped
- Mint leaves, chopped
- Buckwheat soba noodles, glass noodles, ramen noodles, or any other thin noodle you love!
- Coconut peanut sauce*
- Heat some cooking oil or veggie broth in a pan on medium-high heat to sauté your tofu. Drizzle with liquid aminos. Keep flipping until browned on both sides. Remove from heat.
- Prepare all of your toppings.
- Put everything out and try not to lose a finger as people dig in!
*We make peanut sauce my mixing ¼ cup peanut butter, 4 oz coconut milk, 3 tbsp of maple syrup (or honey), 3-4 tbsp lime juice, and 2 tbsp liquid aminos.
Chickpea Curry Wraps
My last favorite wrap recipe is my chickpea curry recipe. Before I even begin, let me preface this by saying I’m not a huge fan of curry. BUT, these tasty wraps have a hint of sweet that balances the flavor so nicely! They are a hit for everyone in our family! And let’s not even talk about how ridiculously easy these are; they’re one of the least time-consuming recipes I make.
- 1 can of chickpeas, rinsed/drained (unless you’re comfortable cooking from dry, then even better!)
- 1/4 cup sunflower seeds
- 1 red bell pepper, diced
- 1/4 cup cilantro, chopped
- 1/4 cup raisins
- 1/2 lime, juiced
- 1 tsp curry powder
- 1 tsp maple syrup or honey
- 1 tbsp olive oil (or simply omit if you’re oil-free)
- Sea salt and pepper to taste
- 2 cups fresh spinach
- Mix the chickpeas, sunflower seeds, pepper, cilantro, and raisins in a bowl.
- Mix the lime juice, curry powder, maple syrup, olive oil, and salt and pepper in a separate bowl.
- Mix both bowls and let sit for 20-30 minutes if you have time (if you don’t, just keep going)!
- Place a wrap on a plate, place a small pile of spinach in the middle of the wrap, place a pile of the chickpea mix on top of the spinach, wrap up, and down the hatch!
Jennifer M. Babich holds a Sports Medicine degree in Exercise Physiology and is also a wife, mother, Nutrition Specialist, Behavior Change Specialist, Corrective Exercise Specialist, personal trainer, hall-of-fame athlete, and wellness advocate. Keep up with Jennifer on her website, https://theplantbasedtheory.com/, and follow her @theplantbasedtheory and @plant_based_bich.
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