Sandwich
Station
Got the PB&J blues? Pick your favorite things from each column to
design your own ultimate sandwich. Add any other toppings you can think of,
too!
|
Bread |
Spread |
Filling |
Topping |
|
Select
1 from this column |
Select
1
|
Select
1 or 2
|
Select
1 or 2 or more
|
|
·
Whole
wheat bread slices ·
Bagel,
sliced ·
Pita
pocket ·
Large
tortilla ·
Dark
brown bread slices (like rye or pumpernickel ·
Submarine
sandwich roll |
·
Mustard ·
Ketchup ·
Tofu
mayonnaise (Nayonnaise, Veganaisse, Garlic Aioli) ·
Hummus ·
Avocado
(spread on sandwich) ·
Baba
Ghanouj |
·
Vegetarian
lunch meat slices ·
Falafel
balls ·
Soy
cheese slices ·
Veggie
burger (pre-cooked) ·
“Smart
Bacon” fake bacon ·
Curried
or barbecued tempeh patties ·
Seasoned
tofu slices (seasoned, then baked or broiled) |
·
Grated
carrots ·
Lettuce
leaves ·
Sprouts ·
Grated
beets ·
Zucchini
slices ·
Cucumber
slices ·
Sliced
tomatoes ·
Finely
sliced red onion ·
Chopped
broccoli ·
Chopped
cauliflower ·
Sun-dried
tomatoes ·
Roasted
red peppers ·
Sliced
bell peppers – green, red, yellow, orange ·
Grated
green or red cabbage ·
Grated
soy cheese |
More Portable Lunches
-Terrific
Tupperware/Thermoses: Make soup,
mashed potatoes, chili, refried beans, or cooked vegetables and keep them hot
in a thermos or tupperware. Take crackers or bread along with them.
-Packaged Veggie
Burgers, Veggie Dogs: Easily heat them
up in the microwave.
-Baked Potato: Bake a
potato and wrap it in foil to hold in the heat. Top the potato with salsa,
canned vegetarian chili, or an instant bean-and-rice cup meal.
-Pasta Salad: Easy to do
in advance – pasta with favorite veggies and some salad dressing, vinegar, or
non-dairy mayonnaise.
-Soy Yogurt with Granola:
There are so many soy yogurts available now. Some favorite brands are Wildwood
and WholeSoy.
-VBLT Sandwich: The “V” is
for veggie. Use store-bought bacon (Lightlife’s “Smart Bacon” or Yves Canadian
Bacon), lettuce, tomato, and delicious non-dairy mayonnaise, and you’re all
set!
-Instant Soups or
Meals-in-a-Cup: All you have to do is add
hot water.
-Peanut Butter
and Jelly Sandwiches: I don’t think my
husband would mind me revealing that he still makes this almost everyday for
lunch! Sometimes a favorite is just a favorite!
-Pre-packaged lunches:
There are so many companies making it easy to eat healthful, delicious, organic
lunches – check out Amy’s Organics burritos, enchiladas, and stir-frys as well
as other brands.
-Quick pizzas: Certainly make fresh pizza dough if you have the time, but
English Muffins (look for the vegan ones – some have milk products in them) and
pita pockets make a great substitute. Use soy cheese, tomato sauce, favorite
veggies and oregano, and voila!
-Canned soups: There are sooo many delicious soups available – low
sodium and organic are also easy to find. My favorites are Amy’s Organics and
Imagine.
-Green salad with lots of veggies:
Of course, this old stand-by is a great option. Add all your favorite
veggies and nuts/seeds, and pack up your favorite dressing until you’re ready
to eat!
-Meatless Cold Cuts and Deli
Slices: I know some people
are turned off by meatless meats, but they’ve come a long way! Lightlife, Yves,
and Tofurky put out DELICIOUS deli slices (my favorite is the turkey). Give
them a try. They’re a great addition to a sandwich with tomato, hummus (or
other non-dairy spread), and lettuce. Yum!
-Packaged Sushi: Many deli
counters offer a lot of pre-packaged relatively fresh options. There is a
misnomer that sushi means “fish,” but it technically/literally refers to the
way the rice is rolled/formed and rolled/topped with whatever – in our case,
usually cucumbers, avocado, ginger. (For the best vegetarian sushi experience
EVER, please visit Cha Ya on Shattuck in Berkeley. A vegan Japanese restaurant
that is just amazing!)
-Quick Pasta with Marinara Sauce
and “Meat”: Whip up some pasta (takes 5 minutes!), heat up some sauce
with or without veggie “ground beef.” Filling and delicious.
