Mediterranean Veggie Wrap



1½ pounds Roasted Mediterranean Vegetables (recipe below)

6 tablespoons tzatziki sauce (recipe below)

6 tortillas 8-inch 55% whole-grain flour tortilla

6 ounces cucumbers, fresh, peeled, seeded, julienne

6 ounces plum tomatoes, fresh, diced ¼ʺ

6 tablespoons feta cheese, crumbled

Prepare tzatziki sauce according to recipe below.

Prepare Roasted Mediterranean Vegetables according to recipe below. Cool under refrigeration.

Spray tortilla with vegetable oil spray (not listed). Place tortilla on a panini press or griddle.

Place ½ cup roasted vegetable mixture in the center of the tortilla.

Top with 2 tablespoons diced tomatoes and ¼ cup cucumbers.

Drizzle 1 tablespoon tzatziki sauce over vegetables.

Sprinkle 1 tablespoon feta cheese over tzatziki sauce.

Start rolling from one side and tuck in the bottom ½ inch. Keep rolling to form an open-ended cone.

Roasted Mediterranean Vegetables


1⅓ cups eggplant, sliced ½ʺ, cut into quarters

½ cup yellow peppers, fresh, julienne ½ʺ

½ cup red peppers, fresh, julienne ½ʺ

¼ cup red onions, fresh, sliced ½ʺ

⅛ cup lite olive oil balsamic vinaigrette

Arrange eggplant, yellow peppers, red peppers and onions in single layers on sheet pans. Brush with vinaigrette. Hold for 30 minutes. If excess liquid accumulates, drain and discard before cooking.

Preheat standard oven to 475 degrees F. Place marinated, drained vegetables in single layer on lightly oil (not listed) or parchment lined oven-safe pan.

Place in oven and cook for 10 to 20 minutes or until vegetables are just tender and lightly caramelized (lightly browned). Stir once during cooking to promote even cooking.

NOTE: Remember the cooking process will continue as vegetables cool. Handle vegetables carefully during cooking so they do not break up or tear.

Cool under refrigeration.

Tzatziki Sauce


2 tablespoons cucumbers, fresh, peeled, seeded, grated

⅛ teaspoon kosher salt

2 teaspoons dill weed, fresh

¾ tablespoon chopped garlic

⅛ teaspoon ground black pepper

2 teaspoons fresh lemon juice

1 tablespoon mint leaves, fresh, chopped

⅛ teaspoon ground cumin

6 ounces non-fat plain yogurt

Peel, seed and grate cucumbers. (Avoid over-grating and making a puree.)

Stir in salt. Let stand for 15 minutes. Drain well.

Stir in dill, garlic, pepper, lemon juice, mint, cumin and yogurt. Mix well. Hold refrigerated until ready to use.

Nutrition Facts: Calories: 210, Carbs: 34g, Protein: 7g, Fat: 6g, Sat. Fat: 2.5g, Sodium: 420mg, Fiber

Mexican Turkey-Avocado Wrap

 1/2 avocado, pitted and peeled

4 tablespoons light mayonnaise

1 1/2 tablespoons chopped fresh cilantro

1 clove garlic, minced

1 teaspoon fresh lime juice

1/2 teaspoon chipotle chili pepper powder

4 large low-sodium flour tortillas (10-inch diameter)

6 ounces thinly sliced low-sodium turkey breast

1 slice reduced-fat cheese

2 scallions, chopped

1 large ripe tomato, thinly sliced

1 1/2 cups shredded Romaine lettuce

Scoop out the flesh of the avocado with a spoon, separating it from its skin, then mash in a small bowl with a fork. Stir in mayonnaise, cilantro, garlic, lime juice, and chipotle powder.

For each wrap, spread avocado mixture over 2/3 of each tortilla. Make a row in center of tortilla with turkey, then layer on cheese, scallions, tomato, and lettuce. Fold bottom of tortilla over filling, then fold in sides about 1 inch. Roll firmly away from you, compressing filling as you roll. Cut each wrap in half on a diagonal.


 These yummy sandwiches can be made without a recipe, but if you would like them, the links are provided.

recipe can be found at Healthy Food for Living
Goat cheese, caramelized onions, Granny Smith apple slices, spinach, Brie

How to Caramelize Onions
Slice the onion in half lengthwise and then remove the papery skin. Thinly slice the onion widthwise.
Heat the olive oil in a medium-sized non-stick skillet set over medium heat. Add in the onions and cook, stirring occasionally, for 10 minutes. Add in the salt and sugar. Lower stove temperature to medium-low/low and cook, stirring occasionally, for an additional 20-25 minutes, or until the onions have turned a deep golden brown color.

recipe at Tiny Urban Kitchen
French baguette, sliced and toasted (can use other bread too), herb butter, fresh radishes, sliced, sea salt

White Bean Salad

2 15oz cans cannellini or northern beans, drained and rinsed

1 cup red bell pepper , finely chopped OR chopped jarred pimentos

1/2 cup fresh parsley , chopped

1/2 cup red onion , finely chopped

4 Tbs olive oil

4 Tbs white wine vinegar

2 tsp minced garlic

Salt and pepper

Place the beans, red pepper, parsley, and onion in a large salad bowl.

In a lidded jar, add the olive oil, vinegar, garlic, salt and pepper. Put the lid on tightly, and shake until well combined.

Add the dressing to the bean mixture, combining gently – so you don’t break the beans.

Taste, add more seasoning if needed.

Refrigerate until needed (up to 4 days).

Source: Kylee Cooks

Baby Corn Stir Fry over Rice

2 Tab Sesame oil
1 (15 oz.) can Baby Corn, drained
1 med. Red Onion, thinly sliced
1 med. Red Bell pepper, thinly sliced
1 med. Green Bell pepper, thinly sliced
2 Tab Rice Wine Vinegar
1/4 lb. Sliced mushroom
1 lb. Baby bok choy

Cook rice as desired. Heat sesame oil in a large pan over medium heat. Add next four ingredients and cook 5-7 minutes. Add mushrooms and cook until soft. Add Rice wine vinegar and bok choy and stir fry until leaves begin to wilt. Serve over cooked rice.

Source: Ty Ling, World Finer Foods

Spinach and Egg Bake

2¼ cups spinach, frozen, chopped, thawed, and drained 
6 eggs, large 
1 tablespoon feta cheese, crumbled 
1 teaspoon onions, dehydrated, chopped 
⅛ teaspoon black pepper, ground 
⅛ teaspoon salt, table 
Nonstick cooking spray 

Preheat oven to 350 °F. 
Thaw spinach in the microwave using package direction or by placing under cool running water. 
Drain excess water from spinach (see chef tip, next page). 
Whisk eggs in a small mixing bowl. Add feta cheese, dehydrated onions, salt, and black pepper. Mix well.
Lightly coat medium baking dish (about 8" x 8") with nonstick cooking spray. 
Spread spinach evenly on the bottom of the baking dish. 
Top spinach with egg mixture. Keep the vegetables spread evenly by slightly stirring the mixture with a spatula or spoon. Place baking dish into the oven. Bake for 15 minutes at 350 °F to an internal temperature of 160 °F or higher for at least 15 seconds. 
Broil on high for 2 minutes or until the eggs are set and the top is a light to golden brown color. Remove immediately to prevent burning. Caution: use a hot pad, as dish will be very hot. 
Cut into 6 even pieces; each piece should be about 2" x 3¾". Serve immediately.  


2 Tablespoons coconut oil
2 to 3 small green onions, white and light green parts only, cleaned and chopped
1 or 2 cloves of garlic, minced
1-inch piece of ginger, peeled and grated
A pinch of red pepper flakes
1 ½ pounds young carrots, sliced 1/2 inch thick
1 tsp fine sea salt
¼ tsp ground cinnamon
1-inch piece of turmeric root, peeled and grated (or use ½ tsp ground)
Freshly ground pepper to taste
4 cups (1 quart) filtered water
¼ cup plain yogurt or full fat coconut milk for serving

Melt coconut oil in a medium saucepan over medium heat. Sweat the green onions, garlic, minced ginger, and pepper flakes for 1 to 2 minutes or just until glossy. Do not brown or develop color.
Add carrots, salt, cinnamon and turmeric and cook another 1-2 minutes, stirring occasionally. Add water and bring to a boil. Reduce heat, and simmer until carrots are very soft, 20-25 minutes.
Puree soup in batches in a high speed blender.
If serving cold, chill soup for at least 3-4 hours or overnight.
Divide soup between 4 to 6 bowls and place a spoonful of yogurt or drizzle of coconut milk in center of each.

Source: Gourmande

Flaxseed Breakfast Cookies

Gluten and casein-free and made with 100% flax (no other flours or meals)! They are crispy, chewy and nutty, plus made with ease in a muffin tin.

⅔ cup ground flax seeds (flaxseed meal)
½ cup almond butter, peanut butter, sunflower butter or tahini
⅓ cup pure maple syrup, agave nectar, liquid honey
⅓ cup almond milk, dairy milk, etc.
1 tea. vanilla extract
2 tea. ground cinnamon
⅔ cup raisins, craisins or chocolate chips

Optional: a couple Tablespoons seeds (chia, sesame, sunflower, hemp, pumpkin, etc.) or 1 egg will make them more  muffin-y.

Preheat the oven to 325°F. Spray the cup of a 12-cup muffin pan with nonstick cooking spray.*

In a large bowl, stir together everything except raisins until well combined. Stir in raisins until just combined.

Using a heaping tablespoon, divide batter into prepared muffin cups.

Bake in preheated oven for 25 to 30 minutes or edges are golden brown and tops appear somewhat dry. Let cool in pan on a wire rack for 5 minutes, then transfer to the rack to cool.

*You could instead make 20 mi I muffins. Bake those for @18 minutes.

Storage Tip Store the cooled cookies in an airtight container at room temperature for up to 5 days. Or wrap them in plastic wrap, then foil, completely enclosing them, and freeze for up to 6 months. Let thaw at room temperature for 2 to 3 hours before serving.

Nutrition Information

Serving size: 1 muffin top

Calories: 126 Fat: 7.4 g, Carbs  14.1 g, Fiber: 2.4 g, Protein 4 g

Source: Power Hungry