Healthy brown bag lunch ideas for a vegan farmer. Main dish salad recipes, wraps and soups are three of Savvy Vegetarian’s lunch ideas

Hi Savvy Veg! Love your website and newsletters.

My husband is a farmer, and often takes his lunch to the field. I would like ideas for brown-bag lunches consisting mostly of foods that he can eat on the go, as he prefers to keep working while he’s eating. (I know, a break would be good for him, but he’s a bit narrow-minded about stopping.)

He’s not as committed to the vegan way of life as I am, but he will let me pack his lunch, so I have a bit of control.

Thanks! Mary Beth A.

Savvy Vegetarian Advice:

Hi Mary Beth,

Thank you for your kind words – that means a lot to me.

I’m not a farmer, but I am a workaholic. I’d eat a sandwich at my computer for lunch – if I didn’t enjoy cooking, and want to live to a ripe old age. But I have a farming background, and understand your husband. Can’t waste those daylight hours!

I’m a student of ayurveda, and one of the important ayurvedic principles is to eat your main meal at lunch time. Another one is to give it your full attention. I have trouble with that because I like to read while I eat. The problem with eating while doing something else is that your attention is divided, which isn’t good for your digestion.

It would be better if your husband could focus on food for as long as it takes him to eat it – with both hands. In other words, take a short but vital lunch break. It would make a difference to his health and well being long term – if he’ll agree to try it. You said not, but I felt obligated to put in my 2 bits worth!
His lunch shouldn’t take too long to eat, or make him want a nap 2 hours later, but it should have a variety of whole foods, pack a nutritional punch, be satisfying (tasty) and energizing.

If he’s not quite as committed to vegan diet as you are, your might make him happier about the vegan food if you added some cheese or hard boiled egg to his lunch for a treat – if you can bring yourself to do it, or his diet allows it.

In case you were being literal about the brown bag, an insulated lunch bag or small cooler is great to keep food fresh.

For hot weather, I suggest a main dish salad with whole grains, beans or lentils and veggies, packed in a plastic or glass container, along with a sandwich or wrap, some nuts or seeds, raisins or dates or trail mix, fruit or juice, tortilla chips or cookies maybe. That would cover lunch and a snack if he wants one.

If he insists on eating while driving his tractor or truck, you could put the salad in a wrap, with hummus or other sandwich filling. If he’s not a salad kind of guy, call it something else. Like rice and beans.

When the weather’s cooler, a thermos of hearty soup or stew or casserole with whole grains and beans would give him something hot and satisfying to eat, along with the sandwich or wrap etc. But as I said, that would require both hands and his full attention. If he likes something enough, he may take the time to eat it even if it means stopping work for 5 minutes.

Main dish salads can be made the day or evening before, using cooked grains and beans or lentils, so they don’t take long to put together. Same with stews or casseroles, which you can fridge or freeze in serving size containers.

He could drink hot cream soup or cold smoothie from a thermos with one hand and you can sneak a lot of nutrition into those foods.

For sandwich fillings, try hummus, fried or baked tofu, seitan or tempeh, falafals, nut or bean spreads, veggie burgers etc, which you can keep on hand in the fridge. Add salad & sandwich fixings or other additions he likes. Make the bread or tortilla whole grain and substantial if possible.

Savvy Veg has loads of recipes that would work for you! Check out the bean recipes, soup recipes, salad recipes, rice, tofu and quinoa recipes. I do a lot of cross indexing, so you’ll get some recipes repeated in several sections. Those are the best ones imho! :-)

http://www.savvyvegetarian.com/vegetarian-recipes.php

Since I don’t know what your husband likes to eat, I’m not sure if my suggestions will be helpful, but I hope you and he can work out a lunch arrangement that makes you both happy.

All the best,
Judith Kingsbury

Response from Mary Beth A.

Thank you so much, Judith, for your fast reply and for all your input. I will print off your letter and let my husband read it. Sometimes we take heed to things when we hear them first hand.

My father used to get off his tractor, lean against a tree, and eat his lunch — usually leisurely, followed by a 15-minute nap. He had absolutely no health problems until his later years.

I am blessed to have a husband who will eat nearly anything, so at least I’m not dealing with a picky eater.

Thanks for all your suggestions. I’ll try to find time to spend browsing more of your recipes. He and I both would appreciate some variety in what he takes.

Warm regards,
Mary Beth

Message for Savvy Vegetarian:

I’m vegetarian, my 21st Birthday is in January and I’m planning a big party which my non-veg mum is very keen to have and pay for.

Birthday Party Menu Planning: I would love for the food at my birthday party to be ovo-lacto vegetarian with lots of vegan options, but I didn’t think my mum would like that very much. About 10 of the guests would be vegetarian or vegan, and I’ve found a local vegetarian caterer.

I asked my dad, also a vegetarian, if he thought my mum would mind having a vegetarian party menu and he said he didn’t think so, but I spoke to my mother about it last night and I was right, she isn’t keen, saying it might come across as self-centred. She comes from a country where meat is a real status symbol.

Even at home in Australia, barely a family party goes by without a whole roast pig on the table. I know some of my guests, even the non-vegetarians, would find that confronting. When I cook for my close friends it is always vegetarian and they make fun of me but are happy to eat it.

Is it unreasonable for me to want a vegetarian birthday party menu? My parents are paying for it after all. I could let my mum cook a bit of non-veg food. Really that’s not what I would prefer but if I must compromise, I must.

If it is NOT unreasonable to have a vegetarian party, do you have any advice on helping my mum be okay with my idea? I’d hate for her to be sour about it, but I do want the party to reflect me, and possibly show some of the guests that I eat more than salad and boiled vegetables. Vegetarian food at parties is usually terrible if there is any at all.

Any advice or information would be great. Thank you, K. C.

Savvy Vegetarian Advice:

Veg-non-veg issues are covered in the free report, Veg and Non-Veg Eat Together, and I have answered similiar letters in the relationships veg advice section. But I haven’t come across this exact problem, so I’m happy to give you advice.

My personal view of birthday parties – well, any parties – is that they are held for the guests. As the birthday girl, you should shower love & gratitude on all of your guests who are gathering to celebrate your birthday with you. And so should your parents, as hosts.

It’s very nice of your Mum to want to give you a birthday party. On the other hand, even though she’s paying and hosting, the party is in your honor, so the party menu ideas should make you happy, too. I don’t think that it’s self-centered of you to want your 21st birthday party to reflect who you are to your guests, but the dominant birthday party theme should be that you’re 21 – yay!

So I suggest that you and your Mum compromise and produce a blended party menu plan. I recommend a buffet serving arrangement as the easiest way to do this.

Here are my party menu ideas:

Things To Keep In Mind: Of course, do not expect the vegetarians to “just pick out the meat” from non-veg dishes. And try to accommodate other dietary restrictions among your guests such as diabetic, or food allergies. So have a dessert & main dishes that are sugar-less, egg & dairy & gluten free, and don’t put peanuts in anything!

There should be a good variety of vegetarian and vegan foods, as you are a vegetarian, and 10 of your guests are vegetarians, plus your Dad. But they should be familiar tasty dishes that everybody, both vegetarian and non-veg, will enjoy. If you do that, the non-veggies won’t even notice that the meat is missing and that they are (gasp) eating vegetarian food. You won’t need to announce that these foods are veg, except to the vegetarians.

Some vegetarian party menu ideas: nut loaf with veggie gravy, lasagna, quiche, salads, rice pilaf, soups, breads, fruit, cheese or chocolate based desserts, hummus or guacamole, bowls of roasted nuts, a fruit platter. Of course there are recipes for almost all of the above on Savvy Veg! Avoid tofu and other exotic ingredients such as quinoa or buckwheat, as non-veg don’t usually enjoy them or even know what they are.

There should be a reasonable number of meat based dishes for whatever number of non-veg guests – nothing like a whole roasted hog, or a bloody haunch of beef that will gross out the vegetarians. These non vegetarian foods should be set together separately, or at least pointed out to the vegetarians so they can avoid them. They should be different from the veg dishes in ingredients and appearance (apart from the meat) to avoid confusion and add to the variety of the spread.

A word of caution: This won’t be the best time to introduce your non-veg guests to vegetarianism. At a party, everybody is supposed to enjoy themselves, and it may make your guests uncomfortable if you insist on telling them that you’re vegetarian and all the reasons why. So be diplomatic, spread your birthday magic around, and talk about other things. Maybe your veg friends will agree to do the same.

Hope this helps. Happy 21st birthday!

All the best, Judith Kingsbury, Savvy Vegetarian

Message for Savvy Vegetarian: My stepdaughter is vegetarian in the most ignorant, stubborn teenager way.

I have no problem with her eating a sensible vegetarian diet with lentils, chickpeas, quinoa or whatever it takes to keep her energy levels high, maybe some leafy greens for folate, even supplements if needed. I have a lot of problem with her just skipping meat and eating almost nothing.

My partner is worried she is undernourished, too skinny, low in energy and has bad moods because of her diet. I think he is probably right but I don’t think the problem is being vegetarian. The problem is being ignorant.

My SD does not like to read or do research. I have bought her several vegetarian cook books and given her all mine (I like to sometimes eat vegetarian even if I am not commited to it and don’t want to be). I have printed and photocopied recipes for her, emailed her and her father recipes and all to no avail. 

She has anxiety disorder, control issues, hates me (I am her stepmother after all and she’s been through a lot) and can barely read so she is not able to process the information on her own and does not want to do it with me.

Her dad gets angry if I try to involve him. He does not want to learn about vegetarian diet or help her cook. He wants me to do it, but he is not willing to help. I think if I were to show him a bit of what I know my SD would be willing to learn too.

I loved your tips on vegetarians and non-vegetarians eating together. That’s pretty much how we got through Christmas (a roast made from cashews and macadamia nuts costs even more than turkey…but at least people liked it.) Whenever I cook I make sure there is some vegetarian food as well as meat.

I got my SD a slow cooker for her birthday. I thought it would be useful to her to throw things in it and come home to a decent dinner. I thought she would be reassured by having her own cooking pot that had never cooked meat. I researched many simple and more elaborate recipes she could do and put them in a folder for her (this was how I found Savvy Vegetarian). She has not used any of the recipes or tried out her pot (it’s been months) because her dad is really not on side.

This kid is surviving on packet pasta with the odd tin of beans or frozen veg and far too many chocolate bars and junk food. I get shouted down by both if I say anything. Apparently getting the facts straight is me “putting her off” the few foods she will eat.

I don’t know how to get them to come to Savvy Vegetarian and find some stuff out, but I think her psychiatrist recommended she see a dietician which is a good thing!!

Savvy Vegetarian Advice:

Hi S. R. Thanks for writing. It’s great that one of you knows something about vegetarian diet. It would be nice if the vegetarian and her Dad did too.

It’s hard when you live with a problem and can see the solution, but can’t convince anyone who needs convincing. And it’s sad but true that the more you push the less likely it is to happen, especially since your stepdaughter hates you, and your partner is a vegaphobe – and a guy!

At least her therapist has recommended a dietitian. That could help Dad become aware of the nutritional issues, and take more responsibility for her diet. A supplement which includes B12 and Vit D would be a great idea, if you could get him to buy it and her to take it.  A dietitian might have better luck.

I don’t know many parents who have succeeded in forcing their teens to eat properly. SHE has to want to, then it’ll happen, and YOU can’t make her get to that point. She’s made that clear by refusing to use the crockpot or cookbooks you’ve given her.

Many teens have worse diets and survive. She’ll grow up and figure things out, or not, but meanwhile, there’s no point in aggravating yourself or her.

My advice is to continue for now with what has worked for you – making delicious nutritious things that everyone will enjoy when you have the chance – and otherwise stay out of it. Don’t drop helpful hints, hand out reading assignments, nag, or lecture. Hard not to, I know, but do it for the sake of your relationship with your partner.

Maintain a calm, serene, pleasantly detached facade and keep your lip zipped. Generously offer to share your wonderful food, but don’t show that you’re offended when they don’t.

Try to stick with easy kid friendly recipes. I haven’t met anyone, veg or non-veg, who doesn’t like these easy recipes, and they’ll give her the calories and protein she needs: pasta tofu & veg, tofu burgers, or black bean quesadillas, hummus wraps, guacamole & corn chips, fruit salad, veggies & dip, or carrot salad.

She could make these simple vegetarian recipes  easily herself, if she wanted to, when you’re not around. But don’t mention that – let her make the first move. Leave one or two extra servings in the fridge or freezer for Dad to feed her – not too many; scarcity creates demand.

If they ask you about anything veg, say the minimum necessary, then drop the subject. They’ll come ’round – eventually. And you’ll be well on the way to sainthood!

All the best, Judith Kingsbury, Savvy Vegetarian

Message for Savvy Vegetarian:

Hello, I discovered this website researching about veganism, since I have recently decided to go vegan;  formerly being an ovo-lacto-vegetarian for about a year, when I was 16.  I’m now 17.

I have a huge problem, and wanted to ask for advice: When I told my mother of my meaning to not eat meat, she reacted very badly (which of course grieved me).  As weeks or months passed,  I suppose she grew accustomed,  for she stopped telling me stuff about meat was unhealthy and religious matters (my family and I are catholic), as well.

The point is that, now that I have decided to keep a strict vegetarian diet, my family is ignorant of this. So, I am very, very much scared of my mother’s reaction if I tell her, and I don’t really want to tell her, for the same reason. But I am feeling depressed, because I feel as if I’m deceiving my family and concealing such an important matter as this. I know their reaction will be awful.

I hope that you’ ll help me! I send my thanks beforehand. P. Z.

Savvy Vegetarian Advice:

Hi P. Z., What a miserable situation for you! Becoming vegan isn’t really the hard part. You can get a good book on vegan nutrition, ‘Becoming Vegan’ by Melina & Davis, and share the info with your mother. But hearing information and accepting it are two different things! She may not easily let go of her fears.

What is it exactly about your going vegan that would be so awful to your family? And why do you dread their reaction so much? Knowing the answers to those questions would take you a long way toward solving your problem.

It says a lot about your good heart and character that you don’t want to hurt your mother, and disrupt your family life. At the same time, I don’t think that you owe your family complete conformity to their world view at the expense of your own development.

It might be a good idea for you to meet with a counselor, maybe someone in your faith, to talk this through and help you figure out how to approach your family and gain their support or at least their co-operation, or mediate between you and your family. A neutral 3rd party can be extremely helpful in family conflicts – if everybody involved is willing to talk.

A possible compromise would be to delay going vegan until you leave home for university or work, and have more control over your life (including what you eat). I strongly recommend that you plan on taking that step - living on your own or with roommates for a while – and not jump straight into a relationship or other situation where you have the same problem.

These are just my opinions, and may be foreign to you, or don’t fit with your culture. But I hope this helps.

Remember, you’re not alone! Here are a few letters from people in similar situations:
14 Year Old New Vegetarian Has Parental Obstacles
Teen Vegan Suspected of Being Anorexic and Superior
Miss Vegetarian Asks for Help
Mom Is An Obstacle To Going Vegetarian

All the best, Judith Kingsbury, Savvy Vegetarian

How can a girl have a healthy vegetarian diet with appropriate vegetarian nutrition for an athletic lifestyle AND a non-vegetarian boyfriend at the same time?

Questions for Savvy Vegetarian:

I would first like to say Savvy Vegetarian is an  excellent website! I found it through a “healthy vegetarian diet” search. I guess I lucked out.  I have some questions, and maybe you guys can help me.

I have not eaten red meat in over 15 yrs, it makes me very sick and my stomach uneasy at the thought.  I used to love to eat pork, chicken, turkey, and fish, but lately I find it has been upsetting my digestive system and making me feel heavy, does that make sense?

I also have a non-vegetarian boyfriend, who baulks at the idea of a vegetarian  life style. He loves it when I cook, but I always have to make separate stuff.  Number one time consuming and expensive. How can I make this situation easier?

I am an athlete, a runner, training for a half marathon. I am 25, 108 to 110lbs, 5’4.  I eat pretty healthy, with the occasional ice cream and sweet treat fix.  I understand tofu, tempeh, and seitan are good but in moderation.  How do I know how much of these to eat in a week? I love beans and usually eat them every other day – inexpensive, tasty, and packed with nutrients.

Okay, how do I make sure I get the appropriate nutrition for my athletic lifestyle? How can I make my budget go further? I have a garden so that really helps. Also, is soy milk okay to have everyday?
I sincerely thank you for your help in advance. I think I am on the right path with this new healthy life style and my diet, but maybe need a little guidance here and there. Again, thank you to the 10th power.

Eager to hear what you think – K.D.

P.S. I tried the White Bean Italian Style Soup – delicious!!

Savvy Vegetarian Advice:

Hi K.D.,

One thing to keep in mind is that there are many foods that both veg and non-veg can eat. And even omnivores don’t need to eat meat at every meal. Most other cultures eat a far more varied diet, including grains, legumes, nuts and seeds in their diet besides meat – and considerably less of that. Please read the SV Report: Veg NonVeg Together,  for ideas on how to eat and co-habit with your non-veg boyfriend.

And remember, you don’t have to do all the giving. If your bf can’t meet you half-way (e.g. by cooking the non-veg component of the meal, or by eating vegetarian sometimes), you might want to consider whether he’s more important to you than your vegetarian diet. There must be some worthy straight vegetarian men out there somewhere!

It does make sense that your digestive system would reject animals – once it knows there’s something better. Opinion is divided on this, but personally, I don’t think people are meant to be omnivores.

As far as your diet is concerned, it sounds pretty good. Since you are probably underweight, if anything, eat as much as you like of whatever appeals to you. Certainly all the lentils & beans you want – tofu, tempeh, or seitan too more moderately. Try to eat two or three servings of whole grain a day, and some nuts, seeds, dried fruit (soaked is good), and don’t neglect good fats – like olive oil, coconut oil, ghee, a bit of flax oil, toasted sesame, walnut oil, nut butters, avocado, etc. Try hummus – it’s great! Try other kinds of milks like hemp, almond, etc, not just soy.

Variety is the key to good vegetarian nutrition. For more nutrition info, check out Vesanto Melina’s book,  Becoming Vegetarian, which every vegetarian should know by heart.

I’m glad you enjoyed the White Bean Italian Style Soup – it’s one of our faves.

All the best, Judith Kingsbury, Savvy Vegetarian

Question for Savvy Vegetarian:

Hi, I would like some advice on having a relationship with a vegetarian.

I met my GF 4 years ago at university (about 22 years old at the time).

At the time, she was not a vegetarian. She ate meat, but was not necessarily fond of it (e.g. she would have chicken curry, but using the sauce to cover up the meat…)

After a year or so, we moved in together. She started to become more vegetarian – simply picking out any meat/fish from food in meals, but still liking/eating the sauces that the meat may have been cooked in.

After another year or so, she has become a strict vegetarian – will not eat anything that has made any contact with meat/fish, including separating cooking utensils, pots etc.

This is really annoying me, as it is extra inconvenience, extra work to separate everything. It makes us seem like 2 people, having different things for meal times.

I am not able to share culinary experiences with her, and such as eating out, going abroad together etc., I have to order dishes suitable for 2 people, but only for myself.

I am sure you have heard all the issues before, as your topic title mentions. It not only affects me, but my family, friends etc. It just becomes awkward and an extra inconvenience/hassle to cater for the one vegetarian.

It might be worth pointing out that I am Chinese, and she is English. A lot of Chinese foods/dishes are meat/fish orientated.

She is a fussy vegetarian as well – won’t have sweet corn cold (must be with gravy in a roast), says she likes mushrooms but will only eat them if they are chopped up into the tiniest pieces -even picking them off a pizza.

Is it selfish of me to feel this way? Should I be more tolerant? How do other people “put up” with these situations? Many thanks. D. Y.

Savvy Vegetarian Advice:

Thanks for writing, D.Y. There appears to be quite a struggle of wills going on in your relationship.

I don’t think either of you is wrong. It’s human nature to want your nearest and dearest to be like you in habits, likes and dislikes – birds of a feather and all that. It’s more comfortable. Add cultural differences to the mix, and your situation seems quite uncomfortable.

However, a great deal of flexibility and humor is needed to live harmoniously with someone who is so different from you in ways that are obviously important to you. I think that if you can show more of those qualities when you and she are with your family, they’ll be much more likely to accept your girlfriend’s food quirks. If you simply can’t tolerate her peculiar (to you) food habits, maybe it’s time to go your separate ways.

Check out the Savvy Vegetarian report, Veg and NonVeg Together I hope it will have helpful suggestions, and practical value for you and your girlfriend. You both need to make workable compromises, for your relationship to go forward.

All the best, Judith Kingsbury, Savvy Vegetarian