This is great when you want to change things up a bit, or for when you’re on the go. Think Spanish omelet inside a nutritious gluten free wrap. You can even make it up ahead of time and just microwave it to reheat it. You can also substitute tofu for the egg and omit the cheese or use a non-dairy cheddar or Monterey Jack for a vegan version. Personalize it as you like by adding avocado or guacamole, your favorite salsa, and a dab of sour cream or Greek yogurt – or not – the choice is up to you.
This is just one example of the gluten free wraps available. These are made with teff – which is a cereal grain native to Northeastern Africa and Southwestern Arabia. It’s been used in Ethiopia for centuries. It has a very mild, nutty flavor, and packs a serious nutritional punch. An excellent balance of amino acids, it is also high in protein, calcium, and iron.
There are also gluten free wraps made with brown rice or millet, and some that come in flavors, like spinach, tomato, and garden vegetable (to name a few).
I like to have everything washed and chopped and grated and ready to go beforehand. It just makes everything so much easier, don’t you think?
For a quick & easy guacamole:
Mash half an avocado (for 1 to 2 servings)
Mince approximately 1 Tablespoon of onion
Finely chop a bit of tomato
Finely chop approximately a teaspoon of cilantro
Squeeze a few drops of lemon
Salt & Pepper (to taste)
Stir and serve immediately.
- Eggs or Tofu - 3 or 6 - 8 oz.
- onion -
- green bell pepper -
- red bell pepper -
- cheese or a non-dairy version -
- avocado or guacamole -
- salsa -
- sour cream, Greek yogurt, or a non-dairy version (optional) -
- salt & pepper -
Saute the onion and peppers for a couple of minutes. Then add the (whisked) egg and scramble over a low heat, stirring constantly. Season and add the cheese (if you like). If using tofu, break it up with a fork and add to the other ingredients. You're basically just looking to heat it up well.
On a paper towel in the microwave or on a dry skillet, heat the wrap. This also serves to make it more pliable. Thirty seconds is about enough time in the microwave or skillet to achieve this. If heating in a skillet, I like to flip it over about half way through (with a pair of tongs).
Lay it on your plate and fill with your egg or tofu scramble. Add whatever goodies you'd like, wrap it up, and you're good to go! :)