So, as you guys know, I wasn’t sure about posting recipes or Snack suggestions on my blog.
The reason is very simple: There are so many great vegan cooking homepages with great recipes, made by people who spend a lot of time writing and researching for flavourful dishes …but… I decided to post some Snack or easy cooking ideas that everyone can realize, even with no or just few cooking skills or in lack of time!
Let’s start with one of my favourite sandwiches: Tempeh-Arugula (in Europe commonly known as roquette, rucola…) served on a whole-grain bread roll!
Time needed for realization: 5 minutes or less
Cost: Approx. $5.00 (for 2 servings)
- 1 or 2 Whole-grain bread roll(s) (depending if you want it to be like a whole meal or just a snack)
- 1 pack of Tempeh (I used smoked Tempeh for its delicious aroma), usually sold in packs of approx. 170 gr (6 oz.)
- Handful of Arugula
- Some BBQ Sauce Drips for seasoning
- Some drips of extra virgin olive or sesame oil
- Wash the Arugula and let it drain while you prepare the rest of your sandwich.
- Slice up your Whole-grain bread roll (s) and slightly toast them. If you prefer them ‘natural’, just use them like they are.
- Cut the Tempeh in slices. You can roast them gently if you want to accentuate the delicious taste.
To do this, just put them in a non-stick frying pan, without grease. Just make sure you flip the slices when they are a little crispy and golden.
- Now add the Arugula as base layer on the Whole-grain bread roll(s). You can add some drips of organic, extra virgin vegetable oil, like olive or sesame. This will add Essential fatty acids to your sandwich.
- Arrange the Tempeh slices on the top of this base layer and add some drips of your favourite BBQ Sauce (be sure to have vegan BBQ Sauce, check the ingredients).
- Top with the other bread roll half.
Enjoy your meal!
Now let’s take a look on the ingredients and the nutritional values:
Whole-grain bread roll
|Per 100gr.||Per Serving (approx. 80 gr.)|
|Energy||256 cal||204 cal|
|Protein||8.5 gr.||6.8 gr.|
|Fat||8 gr.||6.4 gr.|
|Carbohydrate||36 gr.||28.8 gr.|
|Per 100 gr.||Per Serving (approx. 80 gr.)|
|Energy||147 cal||117.5 cal|
|Protein||18 gr.||14.4 gr.|
|Fat||7.5 gr.||6 gr.|
|Carbohydrate||1.8 gr.||1.4 gr.|
Total for 1 serving (Tempeh-Arugula Sandwich)
Now let’s compare this to an average Fast Food Menu, composed of a Burger and Fries:
|Vegan Tempeh-Arugula Sandwich||Fast Food Menu (Burger and Fries)|
|Energy||321 cal||485 cal (Burger 250 cal / Fries 235 cal)|
|Protein||21.2 gr.||16 gr. (Burger 13 gr. / Fries 3gr.)|
|Fat||12.4 gr.||21gr. (Burger 9 gr./Fries 12 gr.)|
|Carbohydrate||30.2 gr.||59gr. (Burger 30 gr. / Fries 29 gr.)|
Also, don’t forget about all those Trans Fats (raising the harmful LDL cholesterol and lowering the ‘good’ HDL cholesterol), sugar, sodium a.s.o. contained in Fast Food.
And by the way: we call it ‘Fast Food’,… but after all, first you need to get to the Fast Food restaurant, then you have to wait for your turn…and eventually get back to work after it,… Oh, and don’t forget that lots of people usually don’t just buy a Burger and Fries…but they also take soda, a second Burger…
By preparing your Vegan Tempeh-Arugula sandwich at home, you spend 5 minutes or less and just need to pack it up and get it with you…where ever you go! Let’s call it ‘Fast Good’!
Even if you consume 2 Tempeh-Arugula sandwiches, to have it like a whole meal, it will still be healthy and you cover as much of your nutritional needs as with an entire meal at a Restaurant (but still offering positive and healthy food to your body,…no cholesterol, no Trans Fat,…).
So guys, that’s it for my first ‘Food Post’. Try it out and let me know what you think about it!