Vegan on the Go: Fast, Easy, Affordable Anytime, Anywhere PDF
Preview Vegan on the Go: Fast, Easy, Affordable Anytime, Anywhere
VEGAN ON THE GO Fast, easy, affordable— anytime, anywhere US_001_Half_Title.indd 1 15/11/2016 11:33 US_002-003_Title.indd 2 15/11/2016 11:33 Jérôme Eckmeier | Daniela Lais VEGAN ON THE GO Fast, easy, affordable— anytime, anywhere With photography by Brigitte Sporrer US_002-003_Title.indd 3 15/11/2016 11:33 US_004-005_Content.indd 4 15/11/2016 11:33 CONTENTS 7 Introduction 8 Packing well 8 Vegan basics—the pantry 12 Lightning-quick lunchbox recipes 15 Vegan food in restaurants 16 44 SNACKS & SMALL BITES snacks between meals—smoothies, finger food, etc. SOUPS & SALADS creamy soups, stews, & salads from all over 84 the world SANDWICHES, WRAPS, 122 & ROLLS from sandwiches to burgers— SATISFYING MAINS spreads, toppings, & wraps hearty & filling— vegetables, pasta, & rice 162 SOMETHING SWEET quick treats—creamy desserts, cakes, & pastries 188 Index 191 The authors US_004-005_Content.indd 5 15/11/2016 11:33 US_006-007_303934.indd 6 15/11/2016 11:33 INTRODUCTION Even on hectic days, your stomach will be rumbling by lunchtime. But your phone rings and there’s an email to send before you can quickly find something to eat… and in no time at all, your lunch break is over. Sound familiar? We’d all like our midday meal to be healthy and with plenty of fresh fruit and vegetables. But, in the real world, our good intentions are often sabotaged by a lack of time, and we end up back at the uninspiring snack bar around the corner. If you’re looking for something vegan, you might get lucky even there. More and more often these days, cafés are offering vegan snacks. This is a great improvement. But still, sometimes you end up having to go on a food hunt. And let’s be honest: often what you can find is pretty far removed from a balanced meal. No wonder that full- and part-time vegetarians prefer to bring their own food from home. In a survey of 3,500 vegetarians, 75 percent packed their own lunch several times each week. The kinds of recipes they want are balanced, simple, and quick. And that is exactly what you will find in this book. Here are plenty of vegan ideas for lunch box classics such as colorful sandwiches and cold dishes—which our survey respondents put right at the top of their list—as well as soups and warm dishes that can easily be reheated at the office and guarantee a delicious and stress-free lunch break. And if you are wondering when you might have time to prepare these meals, I have a tip for you: every so often, meet up with family or friends on a Sunday for a communal cooking session. Together you’ll have so much more fun chopping, sizzling, and baking than you would on your own and, by the end, your fridge will be bursting with plant-based delicacies for your own completely personalized lunch box. Yours, Sebastian Joy Managing Director of the German Vegetarian Society --7-- US_006-007_303934.indd 7 15/11/2016 11:33 PACKING WELL A huge variety of lunch boxes are available. Choose one that is strong and airtight, so that nothing can leak out. Buy yourself a large, medium, and small box made from stainless steel, recycled plastic, or renewable raw materials, and get an insulated container for soups or warm dishes and a vacuum flask for smoothies or other drinks—these will usually keep your lunch warm for up to 6 hours, or cool for up to 24 hours. Practical alternatives include thoroughly cleaned, recycled plastic containers with a tight-fitting lid, screw-top jars, or preserving jars, as well as foil and plastic wrap. Dressings are best transported separately, possibly in a spare compartment in your lunch box, or in a little glass jar. Many offices are equipped with a small kitchen, including a microwave or stove for reheating, so using a microwaveable, or heat-resistant, container saves you from dumping your lunch onto a plate, thus creating extra dishwashing. Unless it is in an insulated container, food should always be kept in a cool place, so get yourself a little corner of the office fridge and kitchen cabinets to store your food and seasonings. VEGAN BASICS— THE PANTRY If you keep some basics in your pantry, you will only need to purchase a few additional fresh ingredients each week, and getting your lunch box ready will be as easy as pie. Our recipes have been kept nice and simple, and the ingredients are not hard to obtain. Most can be found in a well-stocked supermarket and, if not there, then at a health food store, organic store, pharmacy, or vegan mail-order company. IN THE FREEZER Fresh vegetables cleaned, blanched if necessary, Lemon juice and sauces in little portions for and stored in portions, keep for several months. dressings, sauces, or for flavoring; keep for a few weeks. Frozen vegetables usually contain more vitamins than fresh vegetables, since they Pastry and dough: pizza dough, puff pastry, pie are frozen immediately after harvesting. Pay crust, and filo (homemade or store-bought) will attention to the producer’s best-before dates. keep for a few months in the freezer. (continued on page 10) -- 8 -- US_008-009_303934.indd 8 15/11/2016 11:33
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