Category Archives: Recipes
I’ve been on a hiatus for a few weeks for work, and sadly have neglected the Doctor Vegan site as a result. But, after three countries, two hemispheres, and a harrowing experience driving a 10 seater van on the left side of the road in a torrential downpour, I’m back home in California!
My first trip was for three weeks to Micronesia. After a 15 hour return flight, I landed back at chaotic LAX airport at 5am on a Saturday morning. My loving boyfriend picked me up and brought my red-eye bedraggled self home for a long morning nap. I awoke a few hours later to the heavenly smell of sautéing onions, potatoes, and spices—Mark was making me breakfast burritos from scratch.
The day before, in anticipation of my arrival, he had meticulously purchased all the items necessary to make the most awesome vegan breakfast burritos ever, knowing that there is almost nothing in life that makes me (and my belly) happier than burritos in breakfast form. That morning, the creation consisted of a multi-grain tortilla blanketing fried potatoes, onions, bell pepper, black beans, scrambled tofu and spices, salsa, guacamole, vegan sour cream, and vegan nacho cheese. It was practically perfect, in every way. Nearly overflowing with tasty perfection, in fact.
But the burrito dream didn’t end there. On day two, Mark whipped up an entirely different burrito—this one stuffed with lentils, brown rice, vegan ‘chicken’ strips, almond herb ‘cheese’, and guacamole (because it just aint a burrito without guacamole). The ultimate homemade savory breakfast burrito. For the next four—that’s right FOUR—days, we continued reliving our breakfast burrito dream until finally, after nearly a week, we had used up all the ingredients. Six days in a row of homemade vegan breakfast burritos has to be close to some kind of record.
Today, I present to you the ingredients and instructions for how to prepare these magical hand-held belly-pleasing burritos in your own home. There are a million variations you could try—here I only present to you two main options, with a few suggestions for substitutes or additions (e.g., on day 3 we added sweet potatoes to the mix—highly recommended!). But let these recipes be your raw material to create your own burrito magic, and whatever you end up stuffing them with, I hope you thoroughly enjoy! It’s hard to compare any restaurant version to these labors of love—if you put in the effort, you will not be disappointed.
For both of these burrito recipes, keep in mind that the quantities are highly adaptable, depending on how many burritos you want to make (and/or how many days you want to eat breakfast burrito filling—which, if you are me, could be infinite)
Breakfast Burrito #1—The Everything Scramble
This was my hands-down favorite, and it’s so versatile. With a little bit of everything, this burrito means business.
– Olive oil (or coconut oil, vegan butter, etc)
– Two medium potatoes (e.g. red, russet, sweet potatoes, or a mix), chopped into small cubes
– 1 bell pepper, diced
– ½ package of organic tofu (softer tofu will crumble into more of a scramble which works well here, while firm tofu will be more cubed), chopped into small cubes
– 1 small onion or ½ large onion, diced
– 1 can black beans, rinsed and drained
– ½ tsp turmeric, ¼ tsp cumin, pinch of paprika, salt and pepper to taste
To top it off:
– Fresh salsa (or tomatoes, onions, chili, cilantro, seasoning)
– Guacamole (store-bought, or fresh avocado with lime juice, cilantro, seasoning–Mark made fresh, just sayin’)
– Vegan cheese (Mark used Follow Your Heart nacho cheese, but you could use any type of cheese you prefer, or be adventurous and make your own! Here are two nacho cheese; ideas here and here), sliced or shredded
– Vegan sour cream
– Multigrain wraps (we like Udi’s Multigrain wraps, but you could go with gluten-free, or whatever you prefer)
- Heat 1-2 tbs of olive oil or other preferred oil in large pan. Add diced potatoes and onions* and sauté until tender on med heat. Add black beans and heat until warmed through.
- In a separate pan, cook tofu on medium heat with a bit of olive oil, add water as necessary. Add the spices, salt and pepper. Once the tofu has cooked for a few minutes, you can add it to the potato and onion mixture if you want. Add more seasoning to taste.
- Turn off burner. Now is where you set up your burrito station: have the wraps, cheese, salsa, guacamole, and sour cream ready to go like an assembly line. Fill each wrap with a few spoon fulls of the potato/tofu filling, then top with each of the add-ins.
- Now just, Wrap, Eat, and Smile. If you wish, once you wrap the burrito you can heat it for a minute or two on the pan to warm the outside as well as the inside—but if this takes too much patience, by all means just go for that first bite!
*When sautéing the filling, you could easily add in other vegetables (mushrooms and spinach come to mind) to the mix as desired—chunkier vegetables should be added earlier in the process, while leafier vegetables should be added near the end. Enjoy!
Breakfast Burrito #2—Savory Satisfaction
This is Mark’s version of what we call the ‘super savory’ lentil breakfast burrito from the Vegan Joint. This is a burrito that will grow some hair on your chest (figuratively), and is really an any-time-of-day burrito.
– ½ onion
– ½ bell pepper
– 1 cup cooked lentils (brown, preferably, but any will do)
– 1 cup cooked brown rice (or your favorite type of rice)
– Vegan ‘chicken’ strips (Mark used the Beyond Meat grilled chicken strips; alternatively you could use tempeh or your favorite meat substitute—something that has firm chewy texture)
– Vegan cheese (for this burrito, Mark used Lisanatti garlic-herb almond cheese), sliced or shredded
– Guacamole (of course!)
– Salt and pepper, to taste
-Optional—vegan sour cream and/or salsa
- Super easy! Heat a bit of olive oil in a large pan and warm chicken strips for a few minutes over med heat
- Add lentils and brown rice (pre-cooked) and continue to cook until heated over med-low heat; add seasoning as necessary (and hot sauce if you like that sorta thing)
- Time to wrap! Put savory filling into wraps, top with vegan cheese, guacamole, and vegan sour cream and salsa if desired. Scrumptious! Again, feel free to add veggies if you like, and to heat the filled wrap in the pan.
May the food be with you!
Some of you may have read about my first Superfood Muffin recipe, a mix of healthy flours, oils, and ‘superfoods’ like goji berries and chia seeds. Well, today I want to share with you a different version, one that I think I may like better than the original!
While the recipe I use for both versions is similar in many ways, I used a different website for my inspiration this time around—Blissful Blueberry Banana Spelt Muffins provided by oh she glows, a great website about vegan and gluten-free living (and eating).
This time around, I changed up my superfoods. The muffin batter has a similar base, including banana and avocado. But from there I took some different turns, including the addition of almond milk, and apple cider vinegar–thanks to oh she glows’ inspiration. For the add-ins, I incorporated a whole lot of fresh blueberries and a large handful of raw cacao nibs—my new favorite Super ingredient! I bought mine from Chocovivo, an amazing local raw chocolate shop that I will post about very soon. You can also find nibs at health food stores like Sprouts and Whole Foods, and of course online.
On their own, cacao nibs (if they are 100% cacao with no added sugar) are quite bitter and potent, but once you add them into a recipe or mix them into a smoothie, their flavor is mellowed out and provides a rich, chocolatey complement to whatever you serve them with, plus a bunch of great minerals and nutrients. Raw cacao nibs are packed with fiber and beneficial polyphenols, much more than processed chocolate. Turns out you can have your cake—er, chocolate—and eat it too!
I wrote about the health benefits of many of the other ingredients in my previous recipe post, so feel free to check it out for more info. If you do make any of these versions, let me know how they turn out and how you modify them. Hope you have fun trying out your own twists on these recipes!
May the Food be with You,
Superfood Muffins: The Sequel
-Approx ½ medium avocado
-¾ cup almond milk (you could use hemp, coconut, soy, or whatever floats your ‘milky’ boat)
-1 tsp apple cider vinegar (if you don’t have any on hand your muffins will still be edible, this just helps the batter rise a little better for a lighter texture)
-1 tsp vanilla or almond extract
-¼ cup coconut oil, melted
-2 cups flour; I used 1 c. spelt, ½ c. oat flour, ½ c. millet flour (you could use any combo of flours your heart desires!)
-1/3 cup coconut sugar (you can find at TJs!)
-½ cup oats
-2 tsp baking powder
-1.5 tsp cinnamon
-¼ tsp Himalayan sea salt
-½ tsp baking soda
-1-2 cups fresh or frozen* blueberries (I used 1 whole punnet of fresh berries)
-Optional add-ins: ¼ cup chia seeds or hemp seeds, ½ cup chopped walnuts, ½ cup goji berries, ½ cup cacao nibs (I went with the nibs, added amazing depth of flavor and are little bits of superfood goodness!)
- Preheat oven to 350F and grease a muffin tin with coconut oil
- In a medium bowl, mash bananas and avocado.
- Add the milk, vinegar, maple syrup, and vanilla to mashed banana/avocado mix. No need to stir it yet.
- Melt the coconut oil in a small pot over low heat (or in microwave). Set aside.
- In a large bowl, mix together the dry ingredients (flour, sugar, baking powder, cinnamon, salt, and baking soda).
- Stir coconut oil into the wet mixture. Pour wet ingredients onto the dry ingredients and stir until just combined. Do not overmix as spelt is a fragile flour.
- Gently fold in your chosen add-ins and then the blueberries, being sure not to overmix as this can result in dense muffins.
- Spoon batter into muffin tin cups about 3/4 full (or if you are like me, all the way to the top!)
- Bake at 350F for 23-27 minutes until a toothpick comes out clean, or when you press the tops gently they are somewhat firm (not doughy) to the touch.
- Cool in pan for about 10 minutes and then transfer muffins to a cooling rack and cool for another 15 minutes.
*Note: If using frozen blueberries, be sure to leave them in the freezer (do not thaw) until just before you stir them into the batter. This helps prevent bleeding—unless you like purple muffins, in which case disregard! J