Tempeh Avocado Sprout Sandwich

I came across this recipe at the most perfect time.  I had some tempeh and some sprouts that needed to get used before they expired and anything with avocado just sounds absolutely amazing!  I rarely eat sandwiches anymore, but I may have to make them more just to eat this sandwich.  This was so simple to make, so tasty, and a great healthy meal!

Tempeh Avocado Sprout Sandwich

This recipe was adapted from here:

Ingredients:

  • 1 8oz package of tempeh
  • 1 tbs olive oil
  • 1 tbs maple syrup
  • 1 tbs tamari
  • 1 tsp balsamic vinegar
  • 4 slices of sprouted grain bread*
  • 4 tbs hummus
  • 1/2 avocado
  • 1/2 pint alfalfa sprouts
  • handful of greens

Directions:

  1. Slice the tempeh in half.
  2. Mix together the olive oil, maple syrup, tamari, and balsamic vinegar in a shallow bowl.
  3. Evenly coat the tempeh and let it marinate for about 30 minutes.
  4. Bake the tempeh at 400F for 30 minutes flipping once halfway through baking.
  5. Once the tempeh is done, spread hummus on your bread.
  6. Add tempeh, avocado, sprouts, and some greens.

This recipe makes two sandwiches or two wraps!

*Ezekiel sprouted grain bread was used by my family.  To make this gluten free, use a gluten free bread or try a wrap!  I recommend these  Brown Rice Tortillas which is made by the same company as the ezekiel bread.

Apple Avocado Wrap

So this may sound very strange, but it is seriously good!  Try it out for lunch sometime and you may be surprised by this easy, tasty, nutritious wrap.

Apple Avocado Wrap 2

Ingredients:

  • 1 tortilla (I used Food For Life brand)
  • 1/2 heaping tbsp Vidalia Onion Mustard (I used McCutheon’s brand but Dijon mustard will work too)
  • 1/4 apple, sliced
  • 1/4 avocado

Directions:

  1. Warm tortilla in the microwave for 25 seconds (this makes it more pliable).
  2.  Spread on the mustard.
  3. Add apple slices and avocado.
  4. Wrap and enjoy!

Apple Avocado Wrap 4

These portions are about what I used for my tortilla.  It was a small tortilla so you may need more apple slices or avocado slices if your tortilla is larger and can hold more.  Normally, I probably would have used 1/2 an avocado, but I only had 1/4 of it left 😦

Apple Avocado Wrap 7

This recipe is very similar to my PB Banana Avocado Wrap.  This is another strange but good recipe, which still uses avocado but has peanut butter and a banana instead of an apple and mustard.  Since peanut butter and banana are a match made in heaven, and make a sweeter wrap, you may want to try the PB Banana Avocado Wrap first!  But still definitely try the Apple Avocado Wrap another day!

PB Banana Avocado Wrap

Today’s post is not really a recipe, it is actually a wrap I made and I absolutely loved the combination.  Usually I enjoy wraps/sandwiches for lunch, but I actually had this one for breakfast and I really enjoyed it at that time of the day.  This wrap had so many of my favorite foods all together and provided healthy fats, carbs and protein to keep me satisfied and energized all morning.

Ingredients:

Directions:
  1. Heat brown rice tortilla in the microwave for about 25 seconds. (This helps soften it so it will fold better.)
  2. Spread peanut butter on the wrap.  Then, spread on the avocado and top with the banana slices.
  3. Wrap it all up and enjoy!

I know this sounds like a weird combination with the avocado, but it paired really well with the peanut butter and banana.  If you love peanut butter, bananas, and avocados I’m sure you will love this wrap as much as I did!  I also highly recommend the coconut and peanut spread because it gave this wrap a tropically taste with the banana and avocado.  Coconut, banana, and avocado make me think of laying out in the sun on a beach…

This recipe yields approximately 375 calories and 6.5g protein.

Kidney Quinoa Patties

I love making my own bean burgers/patties.  They are easy and I get to control what I put in them, the flavorings and ingredients I like for different variations.  Even though they have a lot of ingredients, it’s all seasonings and spices and really takes only a few minutes to put everything into a bowl and mix.  Then all you have to do is shape the patties and bake!  I have made these Black Bean Patties multiple times, but the last time I was in the mood for a bean burger, I wanted to try a different variation.  This recipe is very similar, but gives a whole new delicious burger.

This recipe was adapted from Happy Herbivore:

Ingredients:

  • 1/4 cup uncooked quinoa
  • 1/2 cup water
  • 1 15oz. can kidney beans, drained and rinsed
  • 2 tbsp barbeque sauce (I used Stubb’s brand)
  • 2 tbsp ketchup
  • 2 tbsp tamari
  • 1 tbsp mustard
  • 1 tbsp Italian seasoning
  • 2 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp paprika
  • 1/3 cup gluten free instant oats (I used rolled oats and ground them for a few seconds in the food processor to break them down a bit)
Directions:
  1. In a small saucepan, combine quinoa and water and bring to a boil.  Once boiling, reduce the heat and simmer covered for about 15 minutes or until all water is absorbed.  (It helps to have this prepared ahead of time so it is ready and cooled for better mixing.)
  2. Preheat oven to 450F and grease a cookie sheet or line it with parchment paper.
  3. In a medium bowl, mash beans with a fork.  (I completely mashed most of the beans but left some whole/half beans for texture.)
  4. Add all other ingredients, including quinoa, and mix to combine.
  5. Form with hands into burger sized patties being careful not to make them too big or they will be hard to flip.
  6. Bake for 8 minutes, flip, and bake for an additional 8 minutes.  You may need to flip them one more time and bake for another 5 minutes if they are not crispy enough.  The patties will be done when they are brown and crisp on both sides.
With this recipe, I was able to make 6 regular sized patties and 1 small one 🙂  They had a great texture and held together very well!
These can be put between your favorite bread and add any toppings you wish!

Chickpea Avocado Salad Sandwich

Here is another great sandwich perfect for a lunch at home, school, or work.  This recipe was adapted from here which I discovered on pinterest.

Ingredients:

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 large ripe avocado
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons green onion, chopped
  • juice from 1 lime
  • salt and pepper, to taste

Directions:

  1. Mash the chickpeas in a medium bowl using a fork.
  2. Add the avocado and mash together with the chickpeas. (It might be helpful to mash the avocado separately first and then combine it with the chickpeas.)
  3. Mix in cilantro, green onion, lime, and salt and pepper.
  4. Spread on a sandwich and enjoy.

Note: This is best eaten the day it is made because it will be bright green from the avocado.  If you are saving it for another day or do not eat it all in one day, place the avocado pit in the center of the salad mix to preserve the green color.

Update: The last two times I made this sandwich, I actually combined parts of the ingredients in this Chickpea Avocado Salad recipe and in this Mock Tuna Salad.  Here’s the ingredients I used:

  • 1 (15 ounce) can chickpeas
  • 1 large ripe avocado
  • 1 tablespoon lime juice
  • 1/2 teaspoon onion flakes
  • 2 teaspoons nutritional yeast
  • pinch of sea salt

I’ve even used this recipe to make a hummus.  If you do this, make sure to process the chickpeas in a food processor until very smooth, then process the remainder ingredients until smooth.

This recipe makes about 6 sandwiches.
Based on 1 serving without bread:
The updated recipe yields approximately 115 calories and 5g protein

Black Bean Patties

After a great personal touch workout, a dinner filled with protein sounded perfect.  I have been wanting to try these Black Bean Patties for a couple weeks now.

I adapted the recipe from Happy Herbivore and below is how I made mine.

Ingredients:

  • 1/3 cup GF instant oats
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tbsp dijon mustard
  • 2 tbsp ketchup
  • 15 ounces black beans, drained and rinsed

Directions:

  1. Preheat oven to 400F and grease a cookie sheet.
  2. Mash beans with a fork until mostly pureed, but some half pieces are still left.
  3. Stir in onion powder, garlic powder, mustard, and ketchup until combined. Then mix in oats.
  4. Divide into four equal portions and shape into thin patties.
  5. Bake for about 10 minutes, flip carefully, bake for about another 5 minutes or until crusty on the outside.

I loved how simple and quick these were to make.

Update: The one thing I found these patties were lacking was a veggie.  Usually I eat one of these with a side of veggies, but then I thought why not include veggies in the patty.  So the last time I made these, I added some veggies that I had in my fridge.  In a food processor, I combined 10 baby carrots and a handful of spinach.  Then, stirred it into the rest of the mix before forming the patties.  You can use any veggies you want – zucchini, sweet potato, broccoli, etc.  If you add a lot of veggies, you might need to bake these a little longer depending on the moistness of the patties.  When I added the veggies, I was also able to make 5 medium-sized patties instead of 4.  More is always better 😉

Based on forming 4 black bean patties using Bob’s Red Mill Gluten Free Rolled Oats and Goya Black Beans, 1 patty without bread yields approximately 128 calories and 7g protein.

Mock Tuna Salad

I have been wanting to try this recipe out for a few weeks now.  I saw it posted on The Engine 2 Diet’s Facebook page. The original recipe is from Happy Herbivore. I adapted the recipe below.

Ingredients:

  • 15 ounces chickpeas, rinsed and drained
  • 2 whole celery stalks
  • 1/2 tsp onion flakes
  • 2 tsp nutrional yeast
  • 1 tbsp Bragg Liquid Aminos
  • 2 tbsp vegan mayo

Directions: In a large mixing bowl, mash chickpeas with a fork until coarse and no whole beans are left.  Chop celery into small pieces and add to the mashed chickpeas. Add the remaining ingredients, stirring to combine. Spread between 2 slices of toast. (I used Gluten Free light brown rice bread by Ener-G)

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