A very nice guy I work with is now eating vegetarian wraps for lunch to improve his general health. While he is not (yet...) a committed vegetarian or vegan, I offered to help him out by providing a list of easy and quick vegan spreads and sandwich ideas. I want to offer a special thank you to the nice vegans in the Fat Free Vegan Yahoo group for their suggestions!
So here goes:
- Hummus with veggies on any bread
- Peanut Butter and Jelly
- A veggie sandwich (spinach, carrots, tomato and diced cucumbers) in whole wheat with Italian dressing in a pita
- Vegetarian refried beans on tortilla with sliced bell peppers
- A black bean burger with salsa on a small wheat bun
- A black bean burger with guacamole on a small wheat bun
- Hazelnut butter and banana
- Seasoned Baked Tofu, lettuce, tomato and sprouts with dressing in a wrap
- A "BLT" wrap using lettuce, diced tomatoes, vegan bacon bits and vegan mayo (trader joe's makes a good one that is even low fat)
- Veggies of your choice on rye bread with crunchy mustard
- A crusty baguette with tiniest drizzle of oil and lots of vinegar piled with lettuce, onions, olives, peppers, mushrooms, oregano and red pepper flakes before being toasted in a hot oven
- A taco salad in a wrap with lettuce, tomatoes, black beans, corn and salsa or guacamole
- A portobello mushroom marinated overnight in Balsamic vinaigrette, then grilled or panfried and served on a toasted bun with 'fixins.
- Falafel made from a mix in a pita with lettuce, tomato and a Tahini based dressing.
- almond butter and raisins
- Vietnamese rice-paper wraps filled with veggies and any ginger or peanut dressing
See.... you have options and yet there is no meat or dairy which means no virtually no cholesterol and low saturated fat! There aren't any "weird" ingredients on here either... everything listed can be purchased through normal grocery stores and places like trader joe's.
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