Category Archives: Wrap Spread

Classic Vegan Wrap- Ultimate Wrap Formula

Classic Vegan Wrap- Ultimate Wrap Formula

The essential wrap formula! Just like a great sandwich, wraps have their necessary components to make an amazing meal. If you’d like to make sure your wraps are always top notch, it should have these important parts:

Wrap: Not necessarily a flour tortilla, try ones with whole grains, low carbs, made from cauliflower, high protein, or including nuts, seeds or vegetable puree. My favorite is “Flatout flat bread wraps multi-grain with flax”.

Spread: Instead of mayo or mustard, try a creamy nut, bean, or vegetable spread for more nutrition. Try this creamy cashew spread pictured below. For a spicier spread, make this Creamy Sriracha bean spread/dip. Or, to add more green vegetables, You might like the Cheesy Sweet Pea truffle spread.

Lettuce: How about spinach, baby kale or baby arrugula instead of iceburg lettuce.

Vegetables: any you like, raw, roasted or cooked. Left overs are great!

Multi-Grain: Rice, quinoa, or any left over grains you like, especially with bean spreads to make a complete protein.

Fresh herbs: Whatever you like or have available. Such as basil with tomatoes, thyme with carrots, or cilantro with beans. Parsley always works!

Seeds and/or nuts: Here’s a great opportunity to up the healthy unsaturated fat, vitamins and mineral content! I like chia seeds, ground flax, sunflower seeds, pepitas, chopped walnuts, pecans, and/or almonds.

Crunch: This can be from bean sprouts, nuts, seeds, cucumbers, sliced radishes, carrots, jicama, snap peas, broccoli, celery, or anything you like that’s fresh and healthy.

Here’s the recipe for a classic vegan wrap to inspire you, create vibrantly good health, or simply to satisfy your appetite…in a hurry!

Classic Vegan Wrap- Ultimate Wrap Formula
Prep time
Total time
Here's the anatomy of a great wrap!
Recipe type: Wrap
Cuisine: Californian
Serves:: 1 wrap
  • 1 wrap Multigrain, high-protein, low carbs
  • 2-3 T Cashew "cheese" spread (or 1 T mayonnaise)
  • ¼ C Fresh baby spinach
  • ¼ C Whole cooked grains, or quinoa from leftovers
  • 2 T Whole or coarsely chopped flat leaf parsley
  • 3 Tomato slices, thinly sliced
  • ¼ C Shredded carrots
  • ¼ C Bean sprouts
  • ½ t Raw sunflower seeds
  • pinch Chia seeds
  • Salt & Pepper, to taste
  1. To assemble wrap:
  2. Lay flat on a clean surface.
  3. Spread cashew spread thinly up to ½" of edges.
  4. Distribute spinach leaves evenly across surface.
  5. Distribute whole grains evenly.
  6. Sprinkle over fresh parsley.
  7. Add tomatoes, carrots and bean sprouts.
  8. Top with seeds, nuts, salt and pepper, to taste.
  9. Roll up and cut in half, or as desired.
  10. Click here for Creamy Cashew Spread.


Easy Cashew “Cheese” Spread- Vegan “Mayonnaise”

Easy Cashew “Cheese” Spread- Vegan “Mayonnaise”

Completely addictive! As a Vegan alternative to mayonnaise, cashew “cheese” spread can’t be beat! Cashew nuts are rich in vitamin E and a good source of minerals, particularly magnesium and zinc. While high in fat, all nuts are highly ranked for their healthy unsaturated fats. Keep it refrigerated for up to one week and enjoy… Continue Reading

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