LEBANESE OMELETTE & SALSA WRAP, healthy, make-ahead

Stunning Middle Eastern flavours for wraps during heat-wave brunch, picnics or buffets...

Omelette, Avo, Mint & Lime Wraps, Lebanese Style
'Totally delicious; fresh mint makes the spicing come alive.'   Taster

The Lebanese apparently tuck an omelette into their to-go breakfast wraps.  67 never did find out what else goes in the wrap but the idea was intriguing enough for an experiment.  

A soft, spicy chickpea flour wrap was lined with a plain omelette.  A healthy salsa of breakfast-y things - tomato, mushrooms, onion, avocado, cucumber,  lime - was dolloped on top.  The salsa was enrobed in an exotic Middle Eastern dressing of Tahini, Mint and Yoghurt. 

The result was something quite, quite special.  Lovely to eat, satisfying but refreshing, gorgeous enough to be served at any other time of day.  

It's perfect for a heatwave -- everything can be prepped well in advance; 67 recommends getting everything ready the night before.  But it will also work in winter if you keep the chickpea wrap and omelette warm in a low oven until serving time.

The chickpea flour wraps are easy to make though they must be started several hours before preparation.  Commercial wraps are also suitable but the spices in the chickpea wraps will need to be added to the tahini sauce (see Tips below). 

Cost: £1.50
Makes: 2 (recipe multiplies easily)

Ingred: 

Chickpea flour wraps: (Or any store-bought wraps)
   1/2 cup chickpea flour
   1/2 c water
   3/4  tbsp olive oil
   1/4 tsp salt
  
   1  tsp dried coriander
   1 tsp cumin
   1 tsp garam masala
   1/2  tsp tumeric   

   1/4 tsp chilli powder

Salsa:
    1 tomato
    2 tbsp red onion finely dice 
    2 mushrooms in med dice
    3-4 tablespoons cucumber, in med dice
    juice of 1/2 lime
    2 tbsp fresh mint, coarsely chopped

    1/2-1 avocado
   
Tahini Mint Sauce
      100g/3 1/2oz thick 0-fat yoghurt (Skyr would be perfect)
      2 generous tbsp mayonnaise

      1 tsp lime juice or white wine vinegar
      1 tbsp chopped fresh mint or 2 tsp dried  
      pepper & salt
      2 tbsp good tahini, to taste
      1/2 tbsp toasted sesame seeds (opt)
      1/4 tsp tabasco (opt)

Omelettes
   2-3 med eggs, beaten and seasoned

Method:

• 8 hours or the night before cooking the wraps, whisk together all the chickpea wrap ingredients; cover with clingfilm and refrigerate.  

The night before the wraps are needed:

 1.  Make the wraps
      - take batter out of the fridge; give it a good stir
      - heat a 25cm/9 1/2 inch non-stick frying pan over med heat until hot
      - spray lightly with light veg oil
      - pour in half the batter, swirl so that the batter is as thick at the edges as it is in the middle; leave to set, say 2-3 mins or until the bottom is brown and the edges are easy to lift with a fish slice
     - as soon as the underside can be released easily from the pan, flip it; cook a minute or two on the other side until brown; place on cooling rack
     - repeat with rest of the batter

  2.  Make 2 omelettes, pref each in one piece but if they break apart, they can be pieced together (don't flip the omelettes until the bottoms are brown and coming away from the pan); cool 

  4.  Lay cooled omelettes on the wraps, roll lightly; clingfilm; refrigerate

  5.  Part prepare the salsa
       - remove seeds & core from the tomato; cut the flesh into med dice
       - set the avocado to one side
       - mix tomato with the the rest of the salsa ingred 
       - cover tightly with cling film, refrigerate

  6.  Prepare dressing
     Whisk all ingred together, cling film, refrigerate

On the day 

1. Unroll omelette wraps (unless you are saving one for the next day, in which case, only prepare half the avocado, use half the salsa and less of the dressing)
2. Peel and dice avocado, sprinkle with lime juice, season with pepper & salt; stir into salsa; mix well
3. Add just enough dressing to help the salsa hold together 
4. Add a generous heap of the mix to the upper third of the wrap
5. Roll the top of the wrap tightly over the salsa mix; fold in the sides; continue rolling tightly; skewer with a couple of toothpicks if necessary
6. Wrap tightly in foil
7. Eat within a couple of hours

Comments:
'The Lebanese breakfast wrap is totally delicious.  Better with extra mint which makes the subtle spicing in the wrap come alive.  Didn't think the mushrooms added anything to the overall taste but loved it.  Will definitely try making these.' Office Administrator

Tips:

• If you are using store bought wraps, add the spices from the chickpea wraps to the dressing instead
• if you intend to eat the wrap for lunch, put the salsa and the dressing in separate containers.  The (unfilled) chickpea-omelette wraps should go into a firm sided container.
• Go to chickpea flour wraps and Tahini & Mint Dressings for the full recipes

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Copyright: This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission. 

WHEAT & EGG-FREE CHOCOLATE, ORANGE & NUT SHORTBREAD, an Indulgence

No one will ever know these scrummy easy-peasy shortbread fingers were created for the common-wheat-and-egg phobic

Note the portion control on this crumbly sassy shortbread;
small and large fingers are sensible in health terms but also go further
'Ab-so-lutely wonderful and crunchy; and so easy to make!' Taster

It's amazing what a difference a bit of orange and a few nuts can make to classic chocolate shortbread; they turn something already wonderful into something truly fabulous.  

What doesn't change is the fuss-free preparation: a few minutes of mixing then  the dough is pressed into a baking tin with no rolling or cutting. It bakes at a low temperature for a good 40 minutes.

67 used spelt-flour to make it free of common wheat; it adds something special to the lovely nuttiness.  If there isn't any spelt in the cupboard, wheat is fine.  No eggs are needed.  

Shortbread generally is not healthy -- it contains butter and icing sugar -- but can be made less damaging by using half or all wholemeal flour.  Portion control also helps but honestly, cookies should be seen as an occasional treat.  They won't harm anyone.  

Cost: £2
Serves: depending on size, 10-20

Ingred:
   7 oz/215 gms plain flour (or to be healthier, half white half wholemeal flour or completely wholemeal) 
   1 tsp baking powder
   1 1/2 oz/45 gms unsweetened cocoa powder
   1/2 tsp salt
   zest of two medium oranges
    8 oz/250 gm unsalted butter, left out overnight or zapped in the microwave for 20 sec until soft
   4 oz/125 gm icing sugar
   1 tsp extract of Valencia orange (opt) or vanilla
   1/2-2/3 cup coarsely chopped walnuts

Method:

Line a 9x12 inch/30x23 cm with greaseproof paper

1. Preheat oven to 300f, 150c, gas 2-3
2. Sift together flour, cocoa, baking powder and salt, using a fine-mesh sieve.  (Sifting gives a light texture; if using w/meal flour, mix in bran left in sieve) 
3. Stir in orange zest until evenly distributed
4. In a large bowl, using electric beaters or a table-top mixer, beat softened butter and icing sugar until smooth and pale, about 3 minutes
5. Mix in orange essence or vanilla and nuts.  Add flour mix; beat on low speed until dough starts clumping and sides of bowl are clean.   
6. Press the dough into a 9x12 inch/30x23 cm tin or equiv. pushing it into the sides and corners.  If holes appear, patch them with dough from a thicker part.  
7. Level the top with a spatula or knife. 
8. Mark out the biscuits with the point of a sharp knife; don't cut through the dough, simply make guidelines for cutting the shortbread when cooked.  
9. Bake 40 mins or until top changes from shiny to dull and it feels firm to the touch.
10. As soon as the tin comes out of the oven, cut the shortbread according to your guidelines.
11. Leave in the tin to cool 30 mins, then move the shortbread to a wire rack
12. Lightly dust with icing sugar OR melted 75% cocoa solids baking chocolate. stir in a bit of orange liqueur or orange juice & drizzle over

More biscuits on NavBar:RecipesI ...

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This recipe has  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.

HOW TO...MAKE VIETNAMESE RICE PAPER WRAPS, a la 67goingon50, wheat-free,

Who wouldn't want one of these gorgeously healthy-looking, bright vibrant Vietnamese Rice Paper rolls?

first posted 2017; updated June 2025

Vietnamese Rice Paper Rolls: vegetarian, fish and meat
'Incredible' 'Very filling' 'good layers in chicken roll' Tasters

They're like spring rolls, only fresh, not fried.  And, with the right mix of veg, protein and sauce, they can be fantastic.  It's a lovely way to greet what seems to be the start of summer!  

While not exactly a doddle to prepare - there is chopping involved -  once the ingredients are ready, it's a simple matter of filling and rolling. The sauces can be made the night before. The rolls are perfect for a communal food prep session with visiting friends.  

Tofu Rolls

This How to...focuses on Vegetarian Vietnamese Rolls.  Elsewhere in this week's blog are Fish Vietnamese Rolls with a punchy, fiery sauce and Chicken Vietnamese Rolls, each distinctive in their own way. 

The method was adapted from Delicious Magazine and Taste.

Don't make this more than a couple of hours in advance and eat on the day.  

Cost: depends on protein are a great way to use up leftovers; think in terms of £6.50'ish, less if you already have lots of stuff in the fridge
Serves: 6

Ingred:

   1 100gm packet glass/beanstarch vermicelli (See How to Use Your Noodle/s), soaked in boiling water 5 mins,  plunged into icy water and sprinkled with toasted sesame oil
   1 recipe Vegan Thai Peanut Dipping Sauce  
   190gm firm organic tofu, sliced in thick fingers, marinaded at least 15 mins in Peanut Sauce (above)

WHEAT & YEAST FREE OATMEAL MOLASSES BREAD, easy peasy, double duty

You won't taste the oatmeal or molasses in this fabulous easy more-ish bread 

updated Dec 19

Slightly wonky shaped Oatmeal Molasses Bread/Rolls 
'Lovely and moist; once you start you want to eat it all.' 'I really like it; I never eat bread as a snack but I did with this.' Tasters

Here's a heart-friendly bread with a wonderful taste and texture that's full of fibre and vital nutrients. The bread is typical of Irish soda breads and tastes unusually good.  The molasses and oatmeal are barely noticeable but adds a layer of sweet smoky flavour.     

Oatmeal is considered a whole grain powerhouse and helps reduce bad cholesterol.  Doctors recommend eating it daily so if porridge or granola is no longer rocking your boat, Oatmeal Molasses Bread is a wonderful substitute.

Nutrient-rich molasses is high in iron, calcium and potassium. Though it is a sugar, it's low on the glycemic index, causes fewer spikes in blood sugar and can be a healthier option for diabetics. 

The recipe calls for spelt flour but common wheat can also be used. Replacing 1/3 of the flour with wholemeal adds more health-giving fibre.

Cost:  £3-ish (2019)
Makes: one good sized loaf plus 5-6 rolls but recipe halves nicely

Ingred:
    14oz/390 gm plain spelt flour OR 9.5oz/275 gm white + and 4oz/115gm wholemeal 
    3oz/90g oatmeal, blitzed in a blender till fine if poss
    1 tsp baking soda
    1 tsp salt

     4oz/113gm cold dairy or plant butter, in small cubes

    400ml buttermilk* LESS 1/4 cup/60ml
    1/4 cup/60ml molasses
    1 extra large egg, beaten

    Optional extras: zest of an orange
                            generous couple of handfuls sunflower seeds

    Garnish: oatmeal

Method:

1. Preheat oven to 375f/190c/170fan/gas5; lay a strip of greaseproof paper along the bottom of the bread tin, overlapping the sides; if the tin is metal, grease the sides 
2. Mix dry ingred in a large bowl; add butter and rub together (or process) until butter resembles peas
3. If using orange zest/sunflower seeds, add here; mix
4. Whisk buttermilk, molasses & egg; beware molasses sitting on the bottom
5. Make a well in the dry ingred; add liquid, stir well until it is absorbed (this may take a few mins); the mix will be thick and unwieldy
6. If making a medium loaf & several rolls divide dough in 2
7. If making a good-sized loaf and a few rolls, divide dough accordingly
8. Scrape mix into bread tin; sprinkle with oatmeal
9. Roll the rest of the dough onto a heavily floured board; scrape together, blending in extra flour; cut into fingers
10. Bake bread for 45 mins, turning the tray once; release bread to check underside; if it does not sound hollow when tapped, cook a further 10 mins bottom side up
11. Bake rolls 30-40 mins

Comments:
'The bread is lovely and moist. Its only drawback is it's a bit crumbly but ...once you start you want to eat it all.'  Middle aged political agent
''The roll is sweet; I really like it. It feels weighty but doesn't eat heavily.  I never normally eat bread like a snack but this I was happy to.' 20-something fund raiser

Tips:

• *replace buttermilk with 3/4 0-fat yoghurt plus 1/4 water Or, in a pinch,   milk plus 2 tablespoons lemon juice or vinegar, left 15 mins (fortified plant milks also work well here)
• the bread is excellent thickly sliced, in a toaster, OR under the grill
• it perfectly complements strong cheeses - double Gloucester with chives and onion OR Gorgonzola OR Cambozola  

More free-of-common wheat on Nav Bar: Recipes II  (bottom page)

                        

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission. 

WHEAT-FREE SUNBLUSH TOMATO FLATBREAD, easy-peasy

A delicious savoury bread thrown together in minutes 

Wheat-free Sunblush Tomato Flatbread:
'Very nice; the tomatoes come through well and the interior is lovely and moist.' Taster

Main course and thick soups cry out for bread or biscuits that don't compete with the main dish.  This easy-peasy flatbread is made with spelt flour (wheat or other flours will also work)  and takes just under an hour from start to finish.  It's wonderful served fresh from the oven but can also be made ahead and reheated in a moderate to low oven 10-15 mins.

Sun blush not sun-dried tomatoes are recommended, especially if there are issues with salt and high blood pressure.  

A jar of sun-blush toms will set you back about £3 or try make-your-own sun blush toms.  Some supermarkets offer specials on deli containers of sun-blush toms bought in conjunction with other deli products like olives.

Cost: £2.50'ish
Feeds: 4 generously; recipe easily multiples

Ingred:
   4 1/4 oz/120g plain spelt flour
   2.1oz/60g wholemeal flour
   1/4 tsp salt
   1/3 tsp baking soda
   1.5oz /43g cold cubed butter
   1 small egg or 1/2 med egg (beat it first, then divide)
   150ml buttermilk (or milk + 2 tbsp vinegar or 115ml yoghurt + 35ml water)

   generous handful sun blush tomatoes, without juice, plus a few extra
   
   sesame seeds (opt)

Method:

1. Preheat oven to 190c/170fan/375f/gas 5
2. Chop main portion of the sun blush tomatoes in chunks; drain; set aside 
3. Mix dry ingred in a bowl
4. Pulse in butter or rub between fingertips until butter is size of peas
5. Mix liquid and beaten egg together
6. Make a well in flour-butter mix; add liquid
7. Stir until well blended; mix will be thick and unwieldy
8. Tip onto a floured board; scrape together, adding a little more flour if necessary until dough is more manageable
9. Line a 7-8inch/18-20cm pie plate with greaseproof paper
10. Divide flatbread dough in half; place one half on pie plate spreading it to the edges  
11. Scatter sun blush tomatoes over the surface; they don't have to cover it but every slice should have some sun-blush
12. Spread out second half of dough; lay on top of the bottom half, stretching it to the edges of the pan; press down 
13. Scatter remaining sun-blush over top, pushing them down slightly
14. Make a slight depression in the centre so flatbread doesn't rise too much
15. Sprinkle sesame seeds, if using, over the top
16. Bake 40-50 mins; 10 mins before end of cooking flip flatbread over to brown bottom
17. Bread is done if it sounds hollow when tapped

             For more wheat free baking go to Nav Bar: Recipes: wheat-free

This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.