Thursday, March 17, 2011

Buffalo Wraps

One of my favorite places to eat in Orlando is the Dandelion Communitea Cafe.  A few months ago, I tried their Buffalo Wrap & fell in love!  Since we live almost an hour away, I decided that I must try to make them on my own.

Here is the HiddenWitch's version of Buffalo Wraps (in stages):

Buffalo Wraps

Stage 1 Vegan Hot Wings

8 oz tempeh
¾ cup unsweetened milk substitute (I use Silk Organic Soy Milk)
½  cup flour
pinch of salt
1 tsp paprika
1 tsp onion powder
1/2 t garlic powder
1 cup panko bread crumbs

2 Tbsp vegan margarine (I use Earth Balance)
1-2 Tbsp hot sauce
1/3 cup  ketchup
2 Tbsp agave nectar

Preheat oven to 400 degrees (use “speed bake” or convection if you have it)

Cut the tempeh into about ½ inch x 2 inch pieces.  Boil the tempeh in enough water to just cover in a covered skillet for 10-15 minutes or until it is softened. Drain.  

Use spray oil to prepare a baking sheet.

Mix the flour & seasonings in a medium bowl or plate.

Put your soymilk another bowl.

Put the panko bread crumbs in a third bowl.

Coat the tempeh pieces in flour, dip each nugget into the milk & then toss with panko to coat.  Arrange all pieces on the baking sheet.

Spray the tops with cooking spray, and bake at 400 degrees for ten minutes.
Turn the nuggets over after 10 minutes & spray again with oil. Bake for an additional 6-8 minutes.

While the nuggets are baking, Mix all sauce ingredients in the skillet & heat over medium heat until warm (don’t allow it to boil).  Keep the sauce warm.

As soon as the nuggets are done baking, toss them into the skillet & turn to coat each one in the sauce.

Stage 2 Ranch (or Blue Cheez Sauce)

This is a "go by taste" kind of recipe...just keep adjusting the spices until the sauce tastes like Ranch or Blue Cheez dressing.

1/2 cup Veganaise
1/2 cup Silken Tofu
Splash of Apple Cider Vinegar
1 Tbsp of Greek Seasoning  (Reduce for Blue Cheez)
1/2 tsp of Garlic Powder  (Omit for Blue Cheez)
1/2 tsp of Onion Powder  (Omit for Blue Cheez)
Black Pepper to taste
1/4 - 1/2 cup grated Blue Sheese, (just keep adjusting to taste)

Blend all ingredients together until smooth.  Best if allowed to sit in the refrigerator for at least an hour for flavors to meld.

Stage 3 Wrap it Up!

You can make these with whatever ingredients suit you & your family.  Here's our version:

Whole Wheat Tortilla
Cooked Quinoa, about 1/4-1/2 cup per wrap
Baby Spinach
Red Onion, sliced very thin, a few slices
3-4 "wingz"
1 Tbsp of sauce

Layer & wrap.  Cut into 2 portions.  Eat!!

Note: I adore the blue cheez sauce, & just tried it as a challenge because Jessica at Growing Healthy Sprouts asked if I'd figured it out.  I can't believe how easy it was!!  We've been having this with the ranch sauce up until now, which is also very good & much less expensive.

Wild & Bright Blessings!



  1. I read this the first time while on a juice fast and had to stop reading b/c it made me so hungry. LOL! This looks SO good, and I'll definitely be trying it.

  2. I can't wait to hear your opinion!! Congrats on the juice fast, you're so brave, I'm just not that strong.