First, choose an organic grain free or corn wrap. I like the SIETA brand of grain free wraps, either almond (supposedly no bee-killing pesticides from their supplier, which I will double check) or Cassava (pictures) or an organic corn flour. If you choose (whole) wheat, make sure it is organic.
Next, choose your ingredients. They do not need to be what I chose, but I am posting the photo and list for you to consider and then add or subtract items of your choosing. For example, traditional tortillas and tacos are made with rice but I decided to use organic, sprouted quinoa because I forgot to put up the rice before I started assembling my ingredients, and quinoa takes only about 15 minutes. The tri-colors also makes the dish visually attractive. I also used a fresh, chopped organic salsa with multiple ingredients from Mom’s Organic, rather than a jar of salsa that is mostly tomatoes.
Below are my choice of ingredients:
On the cutting board are scallions, (non-dairy) cheese slivers, wraps and Castle-Vetrano ripe green olives. (My favorite!)
Next from left to right: yellow bowl of sprouts, orange bowl of artichoke hearts, organic salsa (middle bowl), black beans* and quinoa (Organic and Sprouted) in the two bowls below the olives. *I have tried to sprout black beans with little success, so I do use organic canned beans or organic boxed beans.
The last two larger bowls are mashed organic avocado (with a little lemon juice to prevent oxidation) and organic lettuce.Â I assembled the ingredients onto the warmed tortilla wrap like this:
1. First, I spread some mashed avocado on the wrap.
2. Then I placed a leaf of lettuce.
3. Next I added some cooked black beans and quinoa, topping the tortilla with sprouts and scallions. (I placed the olives and artichoke hearts on the side.
4. Then I folded my concoction and enjoyed eating it, with some beans and quinoa falling out of the tortilla because I piled on too much!
(Feel free to add salt, pepper and/or cayenne to your taste. I decided not to use the non-dairy cheese slices and just munched on these.)
Here’s a photo of my lunch, with the (unwrapped) tortilla on the upper left.
I also cooked an artichoke (upper right), pulling off the leaves and dipping them in the leftover, mashed avocado, and I combined the quinoa with the black beans (lower right hand foto) for another dose of Cinco de Mayo tomorrow.
Happy, healthy eating for this May holiday!