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Food for the Road – sandwiches, salads & snacks

These are notes I took from a podcast called Food for the Road: Packed Lunches and Picnics, by Colleen Patrick-Goudreau.  She has some terrific ideas, also great for lunch or dinner at home.  I refer to this cheat sheet any time I can’t think of something.  If you want details, you’ll just have to listen.


  1. PBJ: almond/cashew butter, apple/bananna slices, grated carrots, tortilla and roll it up, apple/pumpkin butter
  2. vegan deli meat: Yves, Tofurkey, Field Roast, w/ veg and nayonaise or mustard.
  3. BLT w/veg bacon, buy or make:
    Tempeh Bacon

    • Slice and steam tempeh 10 min
    • heat olive/canola oil, fry tempeh until golden brown on 1 side
    • flip & drizzle on tamari, maple syrup, liquid smoke; brown
    • repeat last step
    • or use tofu, but don’t steam it [microwave it]
  4. Add hummus to any sandwich
  5. Sloppy Col: on a roll, spread hummus, avocado slices, roasted red peppers, alfalfa sprouts, arugula, shredded carrots/beets, artichokes, etc.
  6. Panini: like #5 but grill on a panini maker
  7. Burritos: beans, salsa, avocado, lettuce, non-dairy sour cream, guacamole
  8. Lettuce wraps: like #7 or Thai but assemble just before eating
  9. Sloppy Joes: beans or steamed & mashed tempeh, put it in tomato sauce in saucepan, add spices.  Keep separate and put on a roll when ready to eat.
  10. Portobello mushrooms: marinate 1/2 hr in tamari & fresh herbs (sage, tarragon, basil).  Saute in olive oil until tender & easily pierced w/fork (5 min).  Assemble just before eating w/ hummus or avocado, nayonaise.
  11. Veggie burger: you can eat it cold.  Recommends Dr. Praegger, Wildwood

Salads – beyond greens

  1. Corn salad: fresh, frozen or canned (drained); add fresh bell peppers, red onion, sundried tomatoes, olive oil, balsamic vinegar, salt
  2. Bread salad: toast, break into bite sized pieces, combine with chopped tomato, cukes, red onion, minced garlic, basil, thyme, olive oil, balsamic vinegar
  3. Bean salad: combine beans with fresh herbs and lemon juice, red pepper, corn, seasoned rice vinegar or salsa, avocado, brown rice
  4. Pasta salad: cook whole wheat pasta, add chopped tomato, kalamata or black olives, basil, fresh herbs, garlic, olive oil, lemon juice, red wine vinegar, salt & pepper.
    Macaroni salad: whole wheat mac, peppers, carrots, celery, nayonaise or creamy hummus
  5. Noodle salad: her recipe “Chili-Infused Soba Noodles”: 8 0z. buckwheat soba noodles (watch for eggs), 1/4 c tamari, few T sesame oil, few T seasoned rice vinegar, 1-2 T chili oil, red bell pepper, 1 c chopped green onions/scallions, 2 carrots matchsticked, 2 T toasted sesame seeds
  6. Eggless egg salad, Notuna salad, Better than chicken salad, Potato salad (recipes for these can be found around online, maybe I’ll find them for you)
  7. Taco salad: saute onion and then beans/veg chicken/tofu/steamed tempeh.  Add taco seasoning (packet like Bearitos or your own), water.  Bring separate with tortilla chips, tortillas or shells, lettuce, tomatoes, etc.
  8. Grain salad
  9. Fruit salad: chop up, toss apples w/ lemon juice
  10. Green salad: make them hearty and filling, keep dressing separate if packing

Leftovers make great lunches.


fruit, nuts, popcorn, dried fruit, pita w/hummus or tabouleh, trail mix, granola bars, dry cereal, non-dairy yogurt w/ granola or fresh fruit, applesauce, chips & salsa/guacamole, pretzels w/pumpkin butter, chickpeas, chocolate


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