Fast Food for a Healthy & Delicious Plant-Based Diet. Ginger Teriyaki Tempeh, Barbequed Seitan, Larabars, Whole Foods Vegan Lentil Dal Burgers & McDougall Instant Breakfast Cups

Super-Fast Barbequed "Chicken" Seitan Salad

If there's one down-side to eating healthy and plant-based, it's that YOU have to do a lot of your own cooking.

No more picking up a rotisserie chicken, cold cuts, or pizza on your way home from work. 

But I've got a few tricks up my sleeve for putting together some super-quick meals that taste great with minimal muss & fuss.  All the ingredients are "real food", minimally processed without crazy chemicals or additives.


My Super-Fast Barbequed Seitan Salad

Ingredients:

1 package of Westsoy Chicken Style Seitan (note: high in protein)

 1/4 cup barbeque sauce, or teriyaki, hoisin or curry sauce of your choice  (use an amount you feel is necessary to coat the pieces)

 Mixed mesclun greens

 Left-over roasted vegetables, like cauliflower or butternut squash  (click here & here for instructions)

 Fresh vegetables of your choice: like cherry tomatoes, red pepper strips, carrots

 Salad dressing of your choice.  I'm a big fan of Wild Thymes Salad Refreshers, like Meyer Lemon

Directions:

1.  Spray a non-stick pan and quickly brown the drained seitan pieces.  You may need to cut or shred up some of the pieces to make them bite-sized.
2.  Coat the pieces with some barbeque sauce or teriyaki & continue to saute until they are nicely browned.  This will only take about 5 minutes.
3.  Assemble your salad, top with a little dressing, & pile on your barbequed seitan.  If taking this to work, pack the seitan, greens & veggies, & dressing separately, & mix them up when you're ready to eat.

I've prepared this whole salad before work to take for lunch--it's that easy to prepare.
The seitan makes up 1 lb. 2 oz. of barbequed "chicken", so it's enough for 4 salads.

**If you're new to seitan--it's a delicious great textured meat-like substitute that will pick up whatever flavor you coat it with.  It's low fat, high protein, but not gluten-free.

My Favorite Pick-up Burger from the Deli Counter

Whole Foods Vegan Lentil Dal Burger

I love these Vegan Lentil Dal Burgers from Whole Foods' prepared deli counter.  I buy them 4-6 at a time--wrap them up individually & stick them in the freezer.  Whenever I don't know what to take for lunch, or I want a quick dinner--I just pull one out.

Cost:  about $2 each.  Each one is about 1/4 lb. & the burgers cost $7.99 a pound.  Not cheap--but SO GOOD!

Great on a bun, or just plain.

TIP:  These are best heated up in the toaster oven until they are crisp.  I don't recommend microwaving.   But I do eat them cold when I take them to work.

I've looked in vain for the recipe, but it's a big secret.  One day I'm going to experiment & figure it out.

UPDATE 9/20/09:  I figured out the recipe and posted it here:  Whole Foods "Like" Lentil Dal Burger Recipe
 
Here's what's in them:

Lentils, potato, onions, chickpea flour, eggplant, peas, cilantro, lemon juice, jalapeno peppers, ginger, garlic, curry, salt, cumin, black pepper, chutney, canola oil (alas, these aren't fat-free)

I LOVE to top them with a spicy chipotle sauce.

**Another good Whole Foods Prepared Deli Burger:  Four Grain & Tofu Burger.   $6.29/lb.  Contains:  tofu, brown rice, wild rice, kamut, wheatberries, sunflower seeds, toasted oats, ginger, garlic, carrot, zucchini, yellow squash, onion, thyme, basil, chipotle powder, ancho chili powder, salt, brewing starter, white pepper, toasted sesame seed oil, & green onion.

Ginger-Teriyaki Tempeh Soba Noodles with Asian Vegetables & Peanut Sauce

Ingredients:

1  8 oz. package of Eden Selected 100% Whole Buckwheat Soba noodles  (be sure to get the 100% variety--it's tastier, healthier & gluten free)

1 package Lightlife tempehtations.  Ginger Teriyaki flavored.  (or make your own if you have time--for less cost--with plain tempeh & teriyaki sauce)  Lightlife also has other flavor varieties.

1 lb. package of frozen Asian vegetables, I like Trader Joe's variety, but any will do.

Enough jarred or homemade peanut sauce (or hoisin, teriyaki, or curry or whatever) to coat the mixture.  Look for something natural, without added oils. 

Or make your own:

Engine 2 Peanut Dressing

4 tbs. chunky peanut butter
2 tbs. cider vinegar (I prefer rice vinegar)
1 tbs. hot water (more if needed)
3 tbs. agave nectar, honey, or maple syrup  (you could use brown sugar)
red pepper flakes, chili powder, cayenne or a jalapeno to taste--if you like spice & heat

Whisk the ingredients together in a bowl.

Directions:

1.  Cook the noodles according to package directions.  8 minutes.  Drain, rinse, & have them ready to go
2.  Microwave the vegetables
3.  Spray a large non-stick (skillet or wok & heat to medium high.  Quickly brown the tempeh pieces for 3-4 minutes.
4.  Add the drained noodles & drained vegetables to the pan, along with the sauce of your choice.
5.  Heat up until everything is coated & warm.
 
Dinner is on the table in less than 20 minutes, from start to finish.

Instant Breakfast

I usually take a Green Smoothie to work for my breakfast.  But when I don't feel like making one, I pack my favorite "Instant Breakfast"

Dr. McDougall's Cranberry Muesli Instant Non-Dairy Breakfast Cups

There are about 4 different flavor varieties, but I'm partial to the Cranberry Muesli.  The label says it serves 2, but don't believe it!  Eat the whole cup.  It's 320 calories (don't worry about it! - 10 grams of protein, 8 grams of fiber) of whole grains (rolled oats, barley, triticale, spelt), powdered soy drink, almonds, cranberries & organic unbleached cane sugar.

I often bring along 2 tbs. of ground flax meal to add to the cup.

You can microwave or add boiling water.

TIP:  As good as the Dr. McDougall breakfast cups are--they are hard to find.  They aren't at my Whole Foods.  I can find them at one of my local grocery stores, and I used to have my grocery store special order them for me.

**These cups definitely win the "picky-eater award" for good taste.  Really!
They're also great to take with you when you travel.


My Favorite Mid-Morning or Late Afternoon Snack

I love Larabars--and Cashew Cookie is my favorite.  I've been eating them for 2 years, and I've yet to tire of them.  They're vegan, Kosher, and contain only fruit & nuts.

The bars run from 180-210 calories each, & because they contain nuts, they definitely have fat.  I don't get hung up by that at all.  Nuts, in moderation, are so good for us--and I'm sure the reason that these bars are so filling & satisfying is precisely because of the nuts!

When you are starving, and it's not convenient to eat a meal, a Larabar will satisfy you in no time flat.  It's just fruit & nuts ground up into a delicious bar.  The Cashew Cookie is just cashews & dates.  That's it.

My husband didn't believe me when I said they would instantly fill him up & stave off his hunger pangs.  But he tried them & now he keeps a box of them in his office.

I keep some in the car & in my purse--and I always travel with them.

I buy them by the box at Trader Joe's, but if you're willing to eat other varieties (like Cherry Pie & Apple Pie) you can buy them on the super-cheap at Costco in a variety pack.  For a listing & a terrific review of all the flavors, click here.

I'd love to hear your recommendations for fast healthy foods--and I'm sure others would appreciate it, as well.  Any suggestions?  What are some of your favorite quick recipes or products?

 

Comments

[Sandy Hunter]

What a fabulous blog! I can't wait until I have time to read many more of your postings. Great ideas.

[Chris G.]

Kashi Honey Almond Flax TLC Chewy Granola Bars: roasted almonds, flax seeds, soy nuggets: ~120 calories, 4g of Fiber, 7g of Protein and 300mg Omega-3s.

Fresh fruit, in season

Roasted Almonds (no salt)

And yes, Lara Bars