Tag Archives: tomato

Seitan Sausages

I had better not be getting sick.

My boss has been sick for the past…well, it seems like he’s always sick…but really sick for the past two weeks. I’ve been feeling 100% but all of a sudden this afternoon I got a tickle in my throat.

When these things happen, I tend to go a little overboard. Call it paranoia of catching the nasties, if you will. But as soon as there is even a vague hint of a cold or the nasties, I come home and start chugging the vit C and fresh veg.

And seitan sausages.

What, you don’t look to sausages to cure the plague?

…oh. Maybe it’s the higher protein content that I am hoping will shield me from infection.

You may or may not recall my mention of being burnt out on tempeh.

As well as my mention of limiting my grocery spending.

Enter: seitan. I used to make it all the time. What happened?!

I have no reasonably excuse for our time apart. I do enjoy seitan, after all.

But it was time to take vital wheat gluten’s and my relationship to the next level.

Every since first hearing I could make my own “seitan sausages,” I was intrigued by the idea.

Every time I went to make them though, I was turned off by all the many steps.

I think I was just being lazy, though. Truth is, making them was not difficult. I could have read the directions to Kaia and she’d have been able to make them, for Pete’s sake.

I based my seitan sausages off of these recipes. The flavors weren’t anything that tickled my fancy for what I envisioned in my mind, so I took the template and tweaked to my liking.

Aren’t they creepy looking?! No fear, though – they taste phenomenal. Perfect to go with a “sausage and peppers” theme. With pasta and jarred pasta sauce.

The initial idea was to have them with Chelsey’s Mexicalian cilantro pesto, but it was as I was chopping the cilantro for my sausages that I remembered I’m not a cilantro fan.

I think I get my herbs mixed up, and can only remember which ones I like when I smell them fresh.

From now on, I’ll just be that girl over in the produce aisle, sniffing all the herbs before landing them in my cart.

Hey, they have those little shower-sprayers for a reason. For wackjobs like me.

Either way, I still sauteed some sliced sausage up with onions and jarred roasted reds. We had no fresh. I’m telling you, my fridge is empty. I’m going to make it work, though. The cilantro was the last fresh bit of green in there, which is why it still made an appearance. The rotini tossed in jarred pasta sauce pulled it all together.

It’s the little things, people. The little things.

Tonight I had one in a similar fashion, but with polenta. Mmmm, mm. I love polenta.

Seitan Sausages:

yields 3-4 sausages

adapted from “Have Cake Will Travel”s fauxsages.

  • 1/2 c. + 2 T. vital wheat gluten
  • 2 T. nutritional yeast
  • 1/2 t. italian seasoning
  • dash crushed red pepper
  • 2 cloves garlic, minced
  • 2 T. onion, chopped finely
  • 1 T. fresh cilantro, optional
  • 1/2 t. sea salt
  • 2-3 sundried tomatoes in oil, chopped
  • 1 t. dried chives
  • 1 T. olive oil (I used the olive oil in the sundried tomato jar)
  • 1/3 c. + 3 T. water

Preheat oven to 325* F. In a large bowl, combine the VWG, nutritional yeast, italian seasoning, pepper, garlic, onion, cilantro, salt, chives and tomatoes. In a small bowl, whisk together the oil and water. Add to the VWG mixture, and mix to combine. Knead a few times. If you’ve got some herbs/onions/tomatoes wanting to fall out, that’s fine.

Divide the mixture into 4 equal parts, roll out a bit, and wrap tightly in a piece of aluminum foil. Repeat for the remaining, and place in a baking dish. Bake for one hour to an hour and 15 minutes. When done, unwrap and allow to cool. Or eat right away.

Some notes:

  • I think I overcooked mine a bit at an hour and 15. Next time I’d probably just do an hour.
  • I’d also like to try baking them in something, like tomato sauce. Maybe if they were baked in the foil for half the time, then taken out and baked in tomato sauce?
  • Needs more cowbell.

On another note, I wanted to share this fab little snack/dessert/what-have-you:

Averie’s banana oat cakes. The fig jam is a critical element.

What do you do when you have a hunch the plague is after you?

Seitan – yay or nay?


Filed under banana, cooking, dinner, food, healthy living, recipe, seitan, vegan, vegetable, vegetarian

Know What?

I got a serious kick out of reading everyone’s random facts an quirks! Here’s another one for you: celery makes men more attractive to women! I just teach you something new everyday, don’t I?

Teach myself something new, too…like if I just suck it up and admit the fact that fall is upon us and burrow under blankets instead of on top of them, I’d be able to fall asleep a lot faster. I was curled in a ball under a dinky blanket last night until I decided to stop being belligerent and just use the three other blankets I was laying on top of for something a little more productive than to sleep on top of.

I can be so stubborn sometimes.

Know what else? Overnight oats are seriously happenin’ when you mash a banana into the base. Aw yeah.

  • 1/4 c quick oats + 1/8 c. rolled oats
  • 1/2 a banana, mashed with the oats
  • 1/2 c. almond milk
  • 1/2 t. chia seeds
  • cinnaminnamon

I always mix in some vanilla chobani in the mornings, and did today, too – but it’d be a good sub for yogurt if you’re out if you use a whole banana 😉 Animal friendly, too! (sidenote; seriously, if you haven’t read that series Rebekah posted – read it. STAT. It’s really got my wheels turning lately!)

Know what coffee’s good for? No, no – not waking you up. Keeping you warm! I had two cups this morning rather than my usual one. I always want something hot to sip and hol on to in the colder months…go figure, after I’ve gotten myself down to 2 cups or so a day! Luckily, I’ve got some decaf coming in my next K-cup order.

Know who’s got the best cracker recipe ever? Averie. I love these things…and I was loving those Kashis! hah – now these are a real cracker 😉

My subs:

  • 1/4 c. cashews
  • 1/4 c. sunflower seeds
  • 1/4 c. chia seeds
  • sesame seeds
  • 1/4 c. milled flaxseed
  • salt
  • BBQ rub

Know how else I know fall is here? I straightened my hair. It’s a winter thing. You know – warmth.

Although – I’ll stop being a giant wimp – it really wasn’t that col today. It was sort of one of those nicer mornings that you don’t get out of bed and freeze getting dressed, and are not shocked by chill stepping outside because it’s about the same temp as the house.

Know how simple it is to make one of the best wraps of your life? Very. Simply grab a sundried tomato pesto wrap, oodles of garlic hummus, mozzarella, and fresh tomato slices. Nuke or panini until gooey and devour.

Know how many calendar’s I made for 2011 today? Enough to remind me that Christmas is right around the corner.

Know how good this was? Perfectly. Vanilla chobani, peach, wheat germ, and medjool dates.

Know how great it feels to love your job? I do.

Know how great it feels to be comfortable in your own shoes? I’m learning.

Know how excited I was to spot a Bora Bora bar at Price Chopper this past weekend? Oh…I bet you can imagine 😉 I’d never seen these in the store before, and I’m wondering if they just got them in or if it’s just because they’re randomly displayed a couple columns down from where all the other bars are. Unfortunately, they only offer two flavors…but I’ll take what I can get, I guess.

Know how good this was? Very. The Tribal Cinnamon Oatmeal was a lovely change from my usual date-based bars. And I’m always a fan of cinnamon-raisin oatmeal! It was perfectly sweet (as in, mildly so, not overpoweringly so) and chewy, an bursting with cinnamony goodness. I love that it still had whole nuts throughout.

Look at all these crazy (good!) flavors! Maybe I’ll write a persuasive letter to goo ol’ P. Chop.

Know what the most perfect dinner ever is? You guessed it – a sweet potato and beans!

I took Veganomicon’s already super-quick cheater baked beans and made them even quicker.

I sauteed half an onion, a clove of garlic, and half a carrot in some olive oil, and when it was softened added some tomato paste, water, and dijon mustard. Followed by some cooked corn cut from the cob, black beans and a drizzle of molasses. Quick n’ dirty – doesn’t get any better than that, folks! (we won’t talk about how it doesn’t hold a candle to Nora’s, mm’kay? :P)

What did you discover today?


Filed under breakfast, cooking, dinner, foodblog, health, health food, lunch, oatmeal, recipe

Sailing Away

Aha – don’t ask me why…but tag-“sailing” all day is pretty exhausting. Do people in big cities ever have tag sales? They are not hard to come by around here. Of course, living on a desolate dirt road didn’t really benefit us in this situation and no big sales were had.


Some people actually take it really seriously. We advertised that we would be “opening” at 9 am. We had someone parked outside (just hardly out of site, yet obvious when we went outside) at quarter after seven. Really?! A friend was joining us with stuff and she wasn’t even here yet!

Anyways. I couldn’t stay most of the morning as I had to hurry off at 8:00 to shoot a senior portrait and also play with Teddie. I couldn’t ride him today (was a bit bummed – it was gorgeous, but it’s supposed to stay this way for a couple days at least) as A was teaching a lesson in the outdoor and she didn’t want to give the student trouble if her pony caught sight of Teddie in another meadow. I could have ridden in the indoor but I don’t want to exhaust him of it, so just lunged him for a little bit instead. Happy medium, I guess – I still wanted to give him some exercise at least!

But, enough rambling. The nommage!

You’ll have to bare with me as I play with food photography paired with a flash. My hardest part is focusing! Since it’s essentially pitch dark in the room I’m sort of winging it when I focus. That’s probably not necessary, though. Maybe I’ll make a light box tomorrow 🙂

Anyway – this morning’s waffles were pretty stellar. No, they were not any different. But, they were just pretty dang good, nah’mean?

I topped them with a super ripe white flesh nectarine, shredded coconut, peanut butter icing and “holiday jam.” I am loving this jam – it’s a blend of strawberries, cranberries, maple syrup, and spices. Although, I will say – I’ve been toning down the amount of “drizzles of sweetener” I use (have you noticed?!) and the waffles with the jam and a really sweet, very ripe nectarine it was almost too much. Almost.

When I got home, I was starved! My mom had left to make a Subway run for everyone, but I wasn’t too disappointed I missed the ordering…I can make a mean “sub,” myself!

Mooney Farms sent me a couple of their products to try that I received yesterday. I was very excited to make a cottage cheese with pesto and fresh tomato toasted sammich!

Most store-bought pestos are verrrrry oily. This one is no exception, and will be used rather sparingly. However, that’s okay because it is so flavorful and delicious! A little really does go a long ways, anywhow!

This Bella Sun Luci Sun Dried Tomato Pesto Sauce was quite enjoyable! I flashed back to when I was told about mixing cottage cheese with pesto and new that’s what I’d have to do today for lunch once again. Especially now that I’m all out of mozzarella!

I simply mixed some cottage cheese with a splash of balsamic vinegar, basil, pepper, and a small spoonful of sun-dried tomato pesto. I had some sliced garden tomato and toasted homemade whole wheat bread to construct the rest of the meal!

However, that peach was as dry and…weird…as it looks. So, I chopped that baby up and razzed it up with some vanilla chobani, wheat germ, and honey roasted peanuts. Perfect solution.

The afternoon was spent joking around, snacking unpictured and laughing. And people watching. ‘Twas fun.

When I saw Mama Pea’s Creamy Lemon Pasta on Michelle’s blog the other day – I knew it had to be done, and tonight my belly was screaming for it!   Tossed with 8-grain pasta was roasted broccoli, dark red kidney beans, roasted carrots and Mama Pea’s sauce, slightly switched up to contain garlic hummus, lemon juice, nutritional yeast and water to thin.

A garden tomato was sliced over top shortly after. Definitely necessary.

I loved it. However, I don’t love spaghetti. Seriously – it’s too hard to eat! Ziti, penne, shapes like that – they know what’s up 😉

Do you ever go tag-saling? Any good finds?

The End!


Filed under breakfast, dinner, foodblog, health, lunch, recipe

Normal Routine.

I think it goes without saying that I’m pretty jealous of everyone at the Healthy living Summit right about now. I hope everyone’s having a blast!

While we’re all stuck in our “normal routine,” though – might as well enjoy some bangin’ eats, right?

Banana Bread Buckwheat Waffles

The second I saw Sarena post about banana bread pancakes, I immediately questioned why I hadn’t yet made banana bread waffles. I think the fact that anytime I put fresh fruit in my waffles they stick to the iron had a lot to do with it – but this morning, I was brave.

They're not very attractive - but the right toppings can help, right?

And since I like cool things like alliterations, of course I had to make buckwheat banana bread waffles. Buckwheat banana bread biscuits would be way cooler, though.

Buckwheat Banana Bread Waffles (for one!)

Combine dry:

  • 1/4 c. buckwheat flour
  • 1/2 c. puffed grain cereal
  • 1/8 c. quick oats
  • 1 T. wheat germ
  • 1/4 t. baking powder
  • 1/4 t. cinnamon
  • 1/8 t. ginger
  • 1/8 t. nutmeg

Combine wet:

  • 1/2 a large ripe banana, mashed
  • 1/4 c. almond milk
  • 2 T. vanilla greek yogurt
  • 1 T. milled flaxseed (not wet – but you get the point)
  • optional: honey or maple syrup, or some type of sweetener. I opted out since I was planning on topping them with the sweetness.

And then together!

Make sure you spray/grease your iron well, and leave them on a little bit longer than the light tells you to. They’re very moist and dense, not like a typical waffle.

I topped it with some icing, a drizzle of honey, a melted banana, pecans, and some raisins.


Since today was Teddie and I’s photoshoot – I had some time to kill in the morning since it wasn’t until late morning that I’d be going to the barn. I needed some yogurt and general grocery items, so decided I had just enough time to take a quick trip there.

And let me tell you: it was nice to go in and not be rushed. lately I’ve been stopping real quick on my way home, and I just. want. to get. home. Today I was able to go up and down the aisles, and even picked up a couple of foods that I’d forgotten my love for – as you’ll soon see 🙂

Cake batter?!

When I got back, I hardly had time to put stuff away, much less grab a snack. The solution? A big punch in a small package – brownie batter! Except, I’ll call it cake batter – as it was much more like a vanilla cake. I used ~1/2 scoop Bourbon Vanilla Tera’s Whey, spoonful of cacao bliss, and a splash of water.

Teddie was good! I’ll take anything after Saturday, haha. But he was a good boy. He tested me a couple times but this time instead of saying “F-you,” he said “ehhhhhh…..okay.” like Tuesday,  haha. I can’t wait to see the pictures!!


Mozzarella was one of my “old favorites” that I spoke of. I think I’m feta’d out – I’ve been eating it like crazyy! I was actually going to welcome mozzarella back into my life but then my mom surprised me with two containers of feta when it was buy one, get one free. There’s still a container in the fridge – but it’s unopened and the date is far away yet, so I had to have some mozzarella!

Toasted triple wheat bead with a garden plum tomato, fresh basil, smoked mozz, s&p, and balsamic.

When I saw Gabriela’s post yesterday featuring a tomato sandwich, I realized it’s been far too long since I’d had one!

I’m not too sure why I was so set on getting the smoked mozzarella braid rather than the zesty herbs braid that I know I love – but I’m not 100% sold on the smoked flavor. I think it’s a little too…I don’t know…meaty? maybe? for me. It’s not bad – just a little overpowering! Ah, yes – that is the word.

Regardless, it did not ruin the lunch – this bread is definitely stealing my heart.

rounded out by a "small" green monster

In the blender:

  • two big handfuls baby spinach
  • vanilla chobani
  • almond milk
  • an unripe peach (that sort of ruined the texture – the blender couldn’t get it very smooth!)
  • flax oil

I think I need to start toting my blender and produce to and from work with me – smoothies are so refreshing!

I resorted to being a total bum all afternoon, and actually enjoyed it! I’m not one to nap – but it was rather nice outside (not gross hot and sticky like it has been) so I laid down on our little bed-hammock thing and got quite comfy. Never dozed off (mainly because the four leggeds kept neighing at me to feed them – they weren’t due for dinner for three hours, though) but I was so cozy sprawled out with a cat by my side! And I think I’ve earned a naptime this week 😛

I could eat this snack all. day. long. Banana bread, peanut butter, and honey.

Finally, though, I couldn’t put off their calls to me any longer, and brought them a bit of hay to occupy them while I mucked them out before their dinner.

Greedy animals.

And took a walk through the garden!

The first "lemon boy" tomato. My mom and I had never grown yellow tomatoes before - but when we bought the plants, a woman could not stop raving about them. We decided - why not?!

I thought this guy was funny looking! Like a little nose!

I decided that these tomatoes would pair perfectly with my new/old food loves that I’d picked up today…how about polenta caprese bites?!

I made these as appetizers for us tonight. So delish, even though I should have added the basil last 😛

Sure – polenta is fun to make on your own. But buying a premade tube makes pan-frying it so much easier, and I just love the crunchy-meets-chewy texture that it gets.

Polenta Caprese Bites

  • 1/2 tube pre-made polenta, slices into 1/2″ slices
  • 1 medium tomato
  • sliced mozzarella
  • garlic salt, salt, and pepper, to taste
  • fresh basil
  • olive oil/cooking spray
  1. Drizzle enough olive oil in your non-stick pan to thinly coat the bottom. Heat your pan, and add in the polenta slices, sprinkling with garlic salt. Fry until golden and crusty, and then flip.
  2. Top the rounds with a small piece of mozzarella (to act as glue) and then the tomato slices. Season with salt and pepper as desired, and top with mozzarella. Cover the pan and turn off the heat.
  3. Once cheese is melted, plate, and top with fresh basil.

My mom and I both loved – and the lemon boys are so good! They are just like a regular tomato – but without the slight acidity that red tomatoes can have. A very mellow tomato flavor. I am a fan!

Dinnah! Summer on a plate, if you ask me!

I also baked up the chickpea cutlets I made on Tuesday. I’m not sure waiting to bake them was such a good idea! They’re not bad – but both my mom and I agreed that they’re not as good as they usually are. Mind you, I also slightly overbaked them – but I don’t think that was it.

Regardless, I had it on top of a grilled balsamic & evoo marinated portabella cap with some smoked mozzarella, sliced tomato, and fresh basil. And, of course – leftover corn on the cob from yesterday. I think I’m the only one who doesn’t mind it day-old! Ironically – Henry brought home more today, and there’s another one leftover. Guess what’ll be making another appearance again tomorrow….?

Onto another subject, though:

While watching The Today Show this morning, there was a news segment that really irked me. Well, actually the Today Show always irks me because they make it seem like girls getting hit by foul balls because their boyfriends dodge it is the only important thing happening in America at the time. But I digress. What irked me most was a segment on “low cal breakfasts on the go.” It was all about eating out and eating breakfast, and the woman highlighted “good picks,” most of them being not necessarily filling and healthful – but low in calories! I mean, I was jumping with joy when I learned I could eat three french toast sticks for just 150 calories! Not. I don’t think three french toast sticks would keep me content for five minutes, much less hours. How about a bowl of oatmeal for the same, but with a whole lot more nutrition?

I’m not going to get too in-depth because Rebakah actually talked about it last night, and I can never say stuff as elegantly as her. But she brings up a great point, and 100% echoes my food philosophy – real foods provide us with nutrition, energy, and keep us going – something those diet foods can’t.


Filed under breakfast, cooking, dinner, foodblog, health, health food, lunch, recipe


I cannot.believe. that it is 8:00 pm on Saturday already! Where on earth has my day gone?! I haven’t even done anything worth anything! Oh, my life…

I guess it was filled with some preetttyyyy delicious eats, however 🙂

Ohhh, plum oats…how I love you so. Has anybody else done this yet? Please…do yourselves a favor. I know I say this about all my breakfasts lately: but I can’t get over how beautiful the plums turn! Which reminds me…totally forgot to buy more today.

In the Mix: rolled barley flakes, TVP, wheat bran, brewed coffee & almondmilk, vanilla, 1/2 diced plum, goji berries.

On the Top: chia-seed acai icing, crystallized ginger, flax,  1/2 diced plum sauteed with sprinkle of sun crystals, shredded coconut, and sliced almonds, and Naturally Nutty White Choco Coconut

Ohhh, words cannot describe 🙂

I woke up to a surprise snowfall this morning! I wasn’t sure if this would put a damper on my plans to run into town – but I decided it wasn’t enough to postpone the trip. That and, I wanted to get cleaning over with – and most of all, wanted to get my bloggie give-away items and have a Bed, Bath & Beyond rendezvous.

Grocery shopping and BB&B = my life-long loves.

I figured I would start with cleaning the office before the “fun stuff.” Otherwise, I’d never want to clean!

And while there, I became infatuated with a pinetree out front of the office. Don’t mind me:

You guys didn’t come here to read about food or anything, did you?

Oh, phew! I guess I’ll just continue with the pine tree obsession, then.

Or maybe it’s more a nifty-fifty obsession.

But finally, I moved onward and upward.

And knew a nanner was in order before tackling my missions, even though I found it strange I wasn’t hungry. It was a foreshadowing of the day ahead of me – my appetite has been nearly non-existent! Not cool, not cool.

The verdicts on shopping? BB&B has the coolest dishware sets, but I’m bummed that so many have to be purchased as such! I just want individual pieces-parts of each 😛 Which is really strange for me, because I like things to match. I used to want all the dishes to match. But now the foodie in me wants a different plate or bowl every time! Why am I so weird?

Hannafords verdict? ohhhhh, you’ll see 🙂 Tomorrow I do believe I will be posting a giveaway that I have been promising all week! Just for kicks 🙂

I decided to take the scenic route home since I was out of the house early and finished everything I needed to do in town early, too: by 11am! Again: what kind of college kid am I?! Remember: there was a one hour commute each way involved here – not ten minute!

Fueled only by the best. Because who doesn’t want an Almond Butter and Jam Muffin, whether you’re hungry or not?!

Came home and caught up on blogs, while messing around with my own layout. I started getting really frustrated because I wanted to change up the layout, but just had too many dilemmas! I’m too picky when it comes to graphic-design-y things. Everything has to be perfect. So I’m leaving it at this: I’d really like to have a layout that supports the caption-box function, but couldn’t really decide on one that met my other requirements and the foodbuzz publisher requirements. Ohhh, well.

Eventually it was lunch time, and since I wasn’t really craving anything (okay, veggies, as usual) I figured it”d be best to work on using up some of the crab and shrimp meat I opened last night.

And it was quite good! I made a quick little salad with the meat, some greek yogurt, lime juice, dash of mesquite BBQ sauce, parmesan, diced tomato, diced red pepper, and diced red onion, and s&p. With spinach in a wrap.

And some quick burnt broccoli, carrots, and couple leaves of baby spinach left in the container – prepared with some dijonnaise and lemon pepper.

BBQ sauce may have been weird (I’m not really sure) but it tasted really good, actually!

The rest of the afternoon consisted of ANTM, watching and listening to the snow melt, playing with the puppers, and bloogie stuffs. A kiwi with yogurt and granola was also consumed but I accidentally formatted my card thinking I had gotten them on the computer already. Shnoops.

The snow was so beautiful this morning – but now it looks like we never even got any! It got quite warm by the time I was getting home from running those errands even, so it didn’t last long. We may be getting another on Wednesday, though. Works for me – snow day Thursday?! Hah – wishful thinking. My college just about never cancels. Really stinks for commuters.

Dinner was another dilemma: Ready for a story?

Remember these meatballs? AKA – my favorite meatballs ever? Well, I made a batch of them with the other half of the ground turkey meat from the asian meatballs since they are so good. I thought I’d make a noodle dish with them, too – but then decided I wanted a meatball sub! This becomes a problem when you only have spelt bread, pitas, whole wheat wraps, sandwich thins, and english muffins to work with. So I settled on “italian meatball enchiladas” – a yours truly concoction.

But – as I was making the sauce for them – thought it’d be fun to instead try it with tvp in place of the meat! So that is what I did 🙂

These were seriously delicious. Like, ten times better than I was expecting. It almost reminded me of lasagna for some reason, too? But – a definite make again, for sure 🙂

But – that is all for me!

What’s a meal that you’ve randomly thrown together that ended up being one of your favorites?

p.s. Kristen is having a Newman’s Own Organics giveaway! Who doesn’t love NOO? So head on over to Change of Pace and check out her great blog 🙂


Filed under breakfast, cooking, dinner, foodblog, health, health food, healthy living, lunch, oatmeal, recipe

Tomato-Basil TVP Roll-Ups

I thought about calling these enchiladas. Then I thought about it, and wasn’t sure if, by definition, enchiladas are spicy. So me being the geek I am, found this:

enchilada: Mexican; tortilla fried in oil, filled with meat, cheese, or vegetables and served with chilli sauce.

Hmm, no. No, definitely not enchiladas. Roll-ups will have to suffice.

These “TVP Roll-Ups” are actually almost vegan. I think. It wasn’t intended, but as I was eating, I realized that with the exception of Greek Yogurt and a sprinkling of parmesan (even the mozzarella used is almond mozzarella) they just might be. Now, I am no expert on vegan eating: so if you are, please correct me if I am wrong!

Tomato-Basil TVP Roll-Ups

To serve one person, you will need:

– between 1/8 and 1/4 cup each of: diced red onion and diced red pepper

-1 Roma tomato, diced

-2-3 basil leaves, chopped

-1 T. fresh parsley, chopped

-2 cloves garlic, smashed

-1 T. olive oil

-2-3 T Nutritional yeast

-2 T. Greek Yogurt, Plain

-salt and pepper, to taste

-2-3 T. all-natural marinara/tomato sauce

-1/4 c. TVP

-2 Whole Wheat wraps

-non-stick cooking spray

-optional: shredded mozzarella, parmesan to top.


Preheat your oven to 400*.

Prepare all of your veggies while heating your olive oil in a non-stick pan over medium-low heat.

Add in all your veggies, season with salt and pepper, and saute until onions and peppers are soft.

Once this occurs, add in your greek yogurt and 1 tablespoon of the nutritional yeast.

Stir to combine, and separate the mixture: reserve half, and leave half in the pan. To this, add 1/4c. water and your TVP. Season with additional salt and pepper as desired, and allow to simmer until the TVP has absorbed all of the water. Add 1/2 T. nutritional yeast.

While TVP is simmering, prepare your wraps: cut off  two sides so that only the top and bottom are left round, and cut each in half for a total of four small-medium squares.

Once ready, spoon the TVP mixture into the wraps, and roll. Place seam-side down in a sprayed casserole dish, and bake at 400* for about ten minutes – until lightly toasted on top.

Meanwhile, prepare the sauce for the top: Place the reserved tomato and veggie mixture back into the pan over low heat, adding additional olive oil if necessary. Add 2-3 T. tomato sauce and a splash of water if necessary: allow to simmer.

When roll-ups are lightly toasted, remove from oven and spoon the sauce mixture over the roll-ups.

Sprinkle with shredded almond mozzarella (as shown) or parmesan, or just additional nutritional yeast.

Place back into oven and bake until cheese is melted – approximately 5 minutes.

you could also try broiling it, but don’t do what I did and assume your broiler worked while you waited for the cheese to get toasty for ten minutes.

Serve with some kale chips seasoned with salt, pepper, and a little nutritional yeast…

Tuck in your bib…

and devour!


So! What’s so great about it?

-TVP is a great source of protein – it is high in protein, low in fat, and low in carbohydrates.

Nutritional Yeast Flakes are also an excellent source of protein, but also provides you with many B-Complex vitamins (think: folic acid and reproduction of red blood cells), and is naturally low in salt and fat.

Greek Yogurt is, once again, a great protein source, lower in carbs, and lower in sodium.

Olive oil helps to control bad cholesterol levels while raising good cholesterol levels, in turn offering protection against heart disease.

-And don’t forget about all the veggies, of course!

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