Brown bagging it--vegan style.TAKING YOUR LUNCH TO WORK OR SCHOOL--whether lunch is at noon, six in the evening, or midnight--is one of the most rewarding and delicious things you can do for yourself. When you pack your own food, you know that what you're you're Contraction of you are. you're you are you're be going to eat will keep with your dietary requirements. You also know you can look forward to what's in your lunch box because, naturally, you're going to pack foods you like. Sandwiches are the mainstay of a brown-bag meal. The fillings can be just about anything you choose. Hummus hum·mus also hum·us or hom·mos n. A smooth thick mixture of mashed chickpeas, tahini, oil, lemon juice, and garlic, used especially as a dip for pita. , peanut butter, mashed mash n. 1. A fermentable starchy mixture from which alcohol or spirits can be distilled. 2. A mixture of ground grain and nutrients fed to livestock and fowl. 3. A soft pulpy mixture or mass. 4. beans See JavaBeans. , peas, lentils, tofu tofu Soft, bland, custardlike food product made from soybeans. Believed to date from China's Han dynasty (206 BC–AD 220), tofu is today an important source of protein in the cuisines of East and Southeast Asia. , or even leftover mashed potatoes n. pl. 1. Potatoes which have been boiled and mashed to a pulpy consistency, usu. with sparing addition of milk, salt, butter, or other flavoring. It is a popular accompaniment to a meat course [U.S., 1900's], providing bulk and calories to a meal. , mixed with chopped chop 1 v. chopped, chop·ping, chops v.tr. 1. a. To cut by striking with a heavy sharp tool, such as an ax: chop wood. b. fresh chives chives alliumschoenoprasm. , parsley parsley, Mediterranean aromatic herb (Petroselinum crispum or Apium petroselinum) of the carrot family, cultivated since the days of the Romans for its foliage, used in cookery as a seasoning and garnish. , onion powder Onion powder is a spice used for seasoning in cooking. It is made from finely ground dehydrated onions, mainly the pungent varieties of bulb onions, which causes the powder to have a very strong smell. , salt and pepper
Speaking of which, there's a multitude of breads to choose from. Whole-grain and multi-grain loaves loaves n. Plural of loaf1. loaves Noun the plural of loaf1 loaves loaf , crusty crust·y adj. crust·i·er, crust·i·est 1. Having, resembling, or being a crust. 2. Rough or surly in manner. See Synonyms at gruff. Italian and French breads, buns of various kinds, and soft or hard rolls are all options. So are pitas in various sizes. Tortillas are great, too--just spread them lightly with a filling and roll them up. Also, soups and stews STEWS, Eng. law., Places formerly permitted in England to women of professed lewdness, and who, for hire, would prostitute their bodies to all comers. 2. are good choices. Some, such as a hearty heart·y adj. heart·i·er, heart·i·est 1. Expressed warmly, exuberantly, and unrestrainedly: a hearty welcome. 2. minestrone, are so substantial they're almost a meal on their own. Some raw vegetables to munch munch - To transform information in a serial fashion, often requiring large amounts of computation. To trace down a data structure. Related to crunch and nearly synonymous with grovel, but connotes less pain. Often confused with mung. on are a great idea, too. Something as simple as bell pepper strips, radishes, or carrot carrot, common name for some members of the Umbelliferae, a family (also called the parsley family) of chiefly biennial or perennial herbs of north temperate regions. and celery sticks Noun 1. celery stick - celery stalks cut into small sticks crudites - raw vegetables cut into bite-sized strips and served with a dip celery - stalks eaten raw or cooked or used as seasoning add a balance of textures as well as vitamins, minerals, and fiber. Don't forget about desserts. Some of us feel a meal is incomplete until the dessert appears. Many types of homemade home·made adj. 1. Made or prepared in the home: homemade pie. 2. Made by oneself. 3. Crudely or simply made. Adj. 1. cookies and sweet muffins, for instance, pack easily and travel well. Fresh fruit, though, is perhaps the best dessert of all. Few things compare with a tart, crisp apple; a tender, succulent succulent (sŭk`yələnt), any fleshy plant that belongs to one of many diverse families, among them species of cactus, aloe, stonecrop, houseleek, agave, and yucca. pear pear, name for a fruit tree of the genus Pyrus of the family Rosaceae (rose family) and for its fruit, a pome. The common pear (P. communis) is one of the earliest cultivated of fruit trees, both in its native W Asia and in Europe. ; sweet cherries in season; or a banana banana, name for several species of the genus Musa and for the fruits these produce. The banana plant—one of the largest herbaceous plants—is said to be native to tropical Asia, but is now cultivated throughout the tropics. ripened to just the degree you prefer. Because you're almost certain to be pushed for time in the mornings no matter how well you plan your schedule, it's helpful to prepare as much of your lunch as possible the night before. Wash fruit, slice vegetables, spread and wrap sandwiches, and have them ready and waiting in the refrigerator. The next morning all you have to do is tuck them into your lunch bag, and you're on your way. With the exception of anything you need to heat up and transfer to an insulated in·su·late tr.v. in·su·lat·ed, in·su·lat·ing, in·su·lates 1. To cause to be in a detached or isolated position. See Synonyms at isolate. 2. container--soup or perhaps a hot beverage--nearly everything that goes into your lunch is something you can prepare ahead of time. And if keeping cold food cold on the job or at school is an issue, an insulated lunch box with an ice pack inside will solve that problem. Whatever you pack for your meal, let it be food you enjoy and will look forward to eating. Food is more than just sustenance Sustenance Amalthaea goat who provided milk for baby Zeus. [Gk. Myth.: Leach, 41] ambrosia food of the gods; bestowed immortal youthfulness. [Gk. Myth. for the body; it's sustenance for the soul. It's your good fortune that there are plenty of healthy, packable options from which to choose. PITAS STUFFED WITH BLACK BEAN HUMMUS AND MARINATED TOMATOES (Makes 4 sandwiches) The toasted sesame seeds give the hummus a bit of crunch, and the tomatoes add just the right touch of sweet and tart. Stuff the pitas with the hummus the night he, re and wrap. Pack the Marinated Tomatoes separately and spoon them on when ready to eat. BLACK BEAN HUMMUS Two 15-ounce cans black beans 3-3 1/2 Tablespoons fresh lemon juice 1/2 teaspoon garlic powder 1/2 teaspoon salt Dash cayenne 1/4 cup toasted sesame seeds (see note) Drain one can of the beans (or both, if you prefer a thicker hummus) and put them in the bowl of an electric mixer. Add the lemon juice, set mixer to medium, and beat at medium speed for 10-15 minutes or until the mixture is thickened and beans are well mashed. (Or cut the mixing time substantially by using a food processor.) Stir in the garlic powder, salt, cayenne, and sesame seeds. Cover and chill well. Note: To toast sesame seeds, spread them in a single layer in a small baking baking: see cooking. baking Process of cooking by dry heat, especially in an oven. Baked products include bread, cookies, pies, and pastries. pan. Put into a preheated 350-degree oven and toast, stirring occasionally, for 10 minutes or until lightly golden.
MARINATED TOMATOES
2 1/2 caps seeded but unpeeled, than diced
ripe tomatoes
1 Tablespoon vegan granulated
sweetener
1/2 teaspoon salt
Dash cayenne, or to taste
1 teaspoon dried cilantro, crushed
2 Tablespoons seasoned red wino vinegar
or plain vinegar
Four 7" or 8" pitas, preferably whole wheat
Put the tomatoes in a 1-quart mixing
bowl.
In a small bowl, blend together
the sweetener, salt, cayenne,
cilantro, and red wine or regular
vinegar.
Pour the vinegar mixture over
the tomatoes and gently toss.
Cover and refrigerate until well-chilled,
stirring once or twice during
the chilling process and again
just before serving.
To put sandwiches together,
cut the pitas in half and open
them carefully. Spoon filling
inside, but do not fill completely.
Wrap securely and refrigerate.
Spoon in Marinated Tomatoes
just before serving. (Pack the
tomatoes separately in a container
with a secure lid.)
Total calories per sandwich: 448 Fat: 7 grams
Carbohydrates: 82 grams Protein: 22 grams
Sodium: 1,754 milligrams Fiber: 22 grams
MELLOW TOFU SPREAD
WITH SPICY DRESSING
(Makes enough spread for about 6
generous sandwiches)
This is a simple, flavorful spread
that} quick and easy to make. It's
especially good on sliced whole
wheat bread or buns. Serve with
fresh tomatoes or other raw vegetables
on the side.
1 pound firm tofu, drained, rinsed, and
patted dry
2 Tablespoons tamari or soy sauce
1/2 cap crunchy (preferred) or smooth
peanut butter
2 Tablespoons fresh lemon juice
1/4 teaspoon mustard powder
1/2 teaspoon ground ginger
1/8 teaspoon cayenne
Place tofu in a medium-sized
mixing bowl. With hands, crumble
tofu in the bowl until it has
been broken into very fine pieces.
Add tamari or soy sauce and
peanut butter, and, using a spoon,
blend well.
In a small bowl, use a fork or
small whisk to blend together the
lemon juice, mustard, ginger, and
cayenne. Pour over the tofu mixture
and blend well. Chill thoroughly
before serving.
Total calories per serving: 190 Fat: 14 grams
Carbohydrates: 8 grams Protein: 12 grams
Sodium: 445 milligrams Fiber: 2 grams
EASY MINESTRONE
(Serves 6)
This is a full-bodied soup that is
fine on its own. Or serve it with
crackers or a sandwich, if preferred,
for an even heartier meal.
1 Tablespoon canola oil
1 cap chopped carrots, peeled or
unpeeled
1 cap chopped celery
1 1/4-1 1/2 caps chopped yellow onion
2-2 1/2 Tablespoons minced fresh garlic
15-ounce can red kidney beans,
undrained
14 1/2-ounce can diced tomatoes, undrained
8-ounce can tomato sauce
2 large or 4 small vegetarian bouillon
cubes (see note)
1 cup uncooked elbow macaroni
5-6 caps water
1 teaspoon salt
Generous dash cayenne
1 teaspoon crushed dried oregano
2 teaspoons crushed dried sweet basil
Heat the oil in a 4 1/2- to 5-quart
stockpot. Add the carrots and
celery and saute just until carrots
begin to soften slightly. Stir in
onions and garlic, and continue to
saute until onions are translucent.
Stir in the kidney beans,
tomatoes, tomato sauce, bouillon
cubes, macaroni, water, salt,
cayenne, oregano, and sweet basil.
Bring to a boil, reduce to a simmer
and cook, partially covered,
until macaroni is tender, stirring
occasionally.
Note: You can also use enough
vegetable broth powder or liquid
concentrate to flavor 4 cups water,
according to package directions.
Total calories per serving: 232 Fat: 3 grams
Carbohydrates: 43 grams Protein: 10 grams
Sodium: 757 milligrams Fiber: 10 grams
CREAMY POTATO SOUP
WITH HERBS
(Serves 4)
A satisfying soup with well-balanced
flavors.
1 Tablespoon canola oil
4 cups chopped, unpeeled russet
potatoes
1 cup chopped yellow onion
1 cup water
3 cups plain soymilk
1 1/2 teaspoons salt
Dash black pepper
1 teaspoon crushed dried sweet basil
1 teaspoon crushed dried parsley
Croutons (optional)
Heat the oil in a 3-quart saucepan.
Add the potatoes and onions.
Saute over medium-low heat for
about 10 minutes, stirring often,
until the potatoes begin to brown.
Add the water, soymilk, salt, pepper,
basil, and parsley. Simmer,
stirring often, uncovered, until
potatoes are soft and begin to fall
apart. Ladle into bowls, and sprinkle
croutons on top, if desired.
Serve with crackers or a sandwich.
Total calories per serving: 240 Fat: 7 grams
Carbohydrates: 38 grams Protein: 8 grams
Sodium: 907 milligrams Fiber: 6 grams
LIMA BEAN SALAD WITH
DILL-MUSTARD DRESSING
(Serves 6)
Easy and colorful, this main dish
salad goes well with crackers or
crusty bread. And it} equally good
served over a bed of mixed salad
greens--no additional dressing
required.
1/2 teaspoon salt
Dash pepper
1 1/2 teaspoons dried dill weed
1 teaspoon dry mustard
1/3 cup canola oil
1/3 cup seasoned red wine vinegar or plain
vinegar
1/2 cup chopped red onion
1 cup chopped orange ball pepper
6 cups frozen baby lima beans (one
2-pound bag), cooked according
to package directions
Put the salt, pepper, dill weed,
and dry mustard in a 1-cup
bottle with cap. Add the oil and
vinegar. Cap the bottle and shake
well. Set aside.
In a large mixing bowl, mix
together the onions, bell peppers,
and lima beans. Shake dressing
again and pour over bean mixture.
Stir gently to coat beans and
vegetables well. Cover and chill.
Total calories per serving: 310 Fat: 12 grams
Carbohydrates: 40 grams Protein: 13 grams
Sodium: 485 milligrams Fiber: 12 grams
AGAR GEL WITH
FRESH FRUIT
(Serves 6)
This is beautiful and refreshing as a
salad and also as a dessert. Use
fruits in contrasting colors to give
this gel a jewel-like appearance.
1 Tablespoon agar powder (found in
natural foods stores)
6 Tablespoons vegan granulated
sweetener
3 cups orange juice
2-3 cups fresh fruit (see note)
In a 2- to 3-quart saucepan, stir
together the agar powder and
sweetener. Blend in the orange
juice. Bring mixture to a boil,
reduce to a simmer and, stirring
often, cook for about 5 minutes.
Remove from heat and let cool
for a few minutes, then stir in
the fruit.
Spoon mixture into a 6-cup
container or the equivalent in
smaller containers. Cover and
refrigerate. Stir mixture once or
twice during setting process to
distribute fruit evenly. (If using a
shallow container or containers,
there's no need to stir.)
Note: Fruits that work well are
chopped, unpeeled (if the skins are
good) apples and pears, sliced or
diced bananas, seedless grapes
halved lengthwise, chopped peaches
or nectarines, halved grapefruit or
orange sections, and fresh berries
(sliced or chopped strawberries).
Total calories per serving: 129 Fat: <1 gram
Carbohydrates: 32 grams Protein: 1 gram
Sodium: 7 milligrams Fiber: 1 gram
FRUITED WHOLE-GRAIN
MUFFINS
(Makes 12 large muffins)
These moist, flavorful treats go well
with flesh fruit salads or make a
fine dessert in a packed lunch.
2 cups whole wheat flour
1/2 cup toasted wheat germ
1/2 teaspoon salt
2 teaspoons baking powder
1/2 cup vegan granulated sweetener
1/2 cup dried fruit of choice, such as
raisins, blueberries, cranberries,
cherries, etc., or a combination
1/2 cup canola oil
1 1/4 cups soymilk
1 teaspoon lemon extract
1 cup mashed ripe bananas
Preheat oven to 400 degrees.
In a medium-size mixing
bowl, blend together the flour,
wheat germ, salt, baking powder,
and granulated sweetener. Stir
in the dried fruit. Make a well
in the center and add the oil,
soymilk, lemon extract, and
bananas. Stir just enough to blend
well; do not beat.
Divide mixture evenly among
12 large muffin cups that have
been sprayed with vegetable cooking
spray. Bake at 400 degrees
for 25 minutes or until lightly
browned.
Total calories per muffin: 208 Fat: 7 grams
Carbohydrates: 35 grams Protein: 5 grams
Sodium: 187 milligrams Fiber: 4 grams
LEMON APPLE COOKIES
(Makes 3 1/2 dozen)
These apple-flavored cookies have a
refreshing lemon tang.
1/2 cup vegan margarine, softened to
room temperature
1 cup vegan granulated sweetener
1 teaspoon lemon extract
1/4 cup fresh lemon juice
1/2 cup shredded peeled tort apple
1/2 teaspoon salt
2 teaspoons baking powder
1/3 cup cornstarch or arrowroot powder
1 cup rolled oats
1 1/2 cups whole wheat flour
Preheat oven to 350 degrees.
In a medium-size mixing
bowl, cream together the margarine,
sweetener, and lemon
extract. Blend in the lemon juice,
then the shredded apple.
Stir in the salt, baking powder,
and cornstarch or arrowroot. Fold
in the rolled oats, then the flour,
blending well after each addition.
Drop mixture in portions
the size of a large walnut onto
parchment-lined, insulated cookie
sheets 3 inches apart from each
other. (Regular cookie sheets
sprayed with vegetable cooking
spray also work well.) Bake at 350
degrees for about 20 minutes or
until lightly browned. (Mixture
barely spreads out as it bakes.)
When lightly golden, remove to
wire racks to cool.
Total calories per cookie: 63 Fat: 2 grams
63 Carbohydrates: 10 grams Protein: 1 gram
Sodium: 78 milligrams Fiber: 1 gram
PUMPKIN SPICE BARS
(Makes 12 medium or 24 small bars)
Moist and richly flavored with well-balanced
spices. Even those who
don't like pumpkin will enjoy these.
1/2 cup vegan margarine, softened to
room temperature
1 cup vegan granulated sweetener
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground doves
1 teaspoon vanilla
2/3-3/4 cup conned pumpkin
1/2 teaspoon salt
2 Tablespoons cornstarch or arrowroot
powder
2 teaspoons baking powder
1 cup all-purpose flour
1/2 cup plain soymilk
Vegetable cooking spray
1 cup broken pecans
Preheat oven to 350 degrees.
In a medium-size mixing
bowl, blend together the margarine,
sweetener, cinnamon,
nutmeg, cloves, and vanilla. Stir
in the pumpkin. Next blend in
salt, cornstarch or arrowroot, and
baking powder. Then blend in
the flour, alternating with the
soymilk, beginning and ending
with the flour.
Spread the mixture evenly in
a 13" x 9" x 2" baking pan that
has been sprayed with vegetable
cooking spray. Sprinkle with the
pecans. Bake at 350 degrees for
25-30 minutes or until batter just
pulls away from the sides of the
pan. Cool on wire rack, then cut
into bars.
Total calories per medium bar: 250 Fat: 15 grams
Carbohydrates: 28 grams Protein: 3 grams
Sodium: 276 milligrams Fiber: 2 grams
Note: For further information on sugar, see our article <www.vrg/journal/vj97mar/973sugar.htm>, or send a SASE SASE - Specific Application Service Element. Opposite: CASE. and a request for a copy to VRG VRG Varig (Viacao Aerea Rio-Grandense, Brazil, ICAO code) VRG Vegetarian Resource Group VRG Ventral Respiratory Group VRG Vaccinia-Rabies Glycoprotein (gene) VRG Vision Research Group VRG Vortex Ring Gun , P.O. Box 1463, Baltimore Baltimore, city (1990 pop. 736,014), N central Md., surrounded by but politically independent of Baltimore co., on the Patapsco River estuary, an arm of Chesapeake Bay; inc. 1745. , MD 21203. Peggy Peggy may refer to:
ve·gan n. writer who specializes in health and vegan cooking articles. She lives in Charlotte, North Carolina “Charlotte” redirects here. For other uses, see Charlotte (disambiguation). Charlotte is the largest city in the state of North Carolina and the 20th largest city in the United States. . |
|
||||||||||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion