How to Survive a Move and Still Eat Well

So sorry we've been so remiss this week! I have an excellent excuse. I am moving apartments. For anyone who has ever moved, you know how much fun THAT is. So I have been busy and not as attentive to the blog as I should be.

But all of the packing and errands and calls to make got me thinking. It's really difficult to eat well while you are going through something like a move or other high stress, time consuming activity.

While I would much rather cook my own food, sometimes it's just not realistic. Thank goodness we live in a world where fast vegetarian meals are just as accessible as meat ones.

With quickness and tastiness in mind, here are a few of my favorite moving survival foods:

• Vegetarian Corn Dogs

Found in the frozen section, these tasty and low cal imitations of the American fair favorites are amazing with mustard and a beer. They'll remind you of summers past (without the mystery meat part, of course).

Favorite Brands: MorningStar and Trader Joe's

• Veggie Burgers

A vegetarian's staple. They are easy to microwave and assemble. I assemble mine on low cal, flat wheat buns with lettuce, tomato, onion, and avocado. Add ketchup or some balsamic vinaigrette for a delicious meal in under ten minutes.

Favorite Brands: Boca and MorningStar

• Pasta

Possibly the easiest meal to make that is completely satisfying and takes less than twenty minutes. I like to make my own sauce, but in a moving situation, that is pretty impossible. So I buy sauce and make it my own! Cut up some onion and saute in a saucepan with olive oil and garlic salt for 2-3 minutes. Then add sauce and let simmer until it is hot. Mix in with pasta (I love whole wheat rigatoni for a healthy, flavorful option) and some fresh parmesan and enjoy! Serve with red wine and a salad if you really want to feel decadent.

Favorite Brands: Prego, store brand sauce

• Grilled Cheese

Okay, cliche, I know. But grilled cheese has become incredibly trendy. And yet it's still just as easy to make and provides simple clean-up. My favorite? Wheat bread, "buttered" with vegan substitute butter or Smart Balance. Heat a frying pan and set one slice butter face down. Layer on your favorite, easily melted cheese (I like a mix of gruyere and cheddar), add the other slice of bread, and brown until melty and delicious! I love to add tomatoes for an extra crunch.

Favorite brands: Sara Lee 45 Calories and Delightful Wheat bread, Trader Joe's cheese

Fast Snack of the Week: Pita Chips

Happy Monday everyone!

I'll admit it: I'm a lazy snacker. Sure, I want to be healthy and feel fulfilled without feeling overfilled when I snack. But I'm not one of those people that whips up fancy homemade snacks. I like to grab something from the refrigerator or pantry and go. But often a Luna bar or Fiber One bar just doesn't sound appealing and the thought of yet another pretzel makes me want to gag.

This past year, I discovered my new favorite snack: Stacy's Pita Chips. My mom and I bought them on a whim to try with dips and guacamole. And was it ever the best impulse purchase!

Apparently there is a real Stacy, but the company is currently owned by FritoLay. Stacy's pita chips come in multiple flavors, including multigrain, parmesan garlic and herb, and cinnamon sugar. My favorite are the Simply Naked chips, garnished with nothing but sea salt.

So why do I love Stacy's pita chips more than other brands? Well, besides being completely delicious, they also contain 0 trans fat and 0 cholesterol. They are also certified by the FDA as all natural, meaning they don't contain any artificial or synthetic ingredients. So what do Stacy's Simply Naked pita chips contain?

Ingredients: Enriched wheat flour, sunflower oil, canola oil, sea salt, whole wheat flour, organic cane sugar, oat fiber, active yeast, compressed yeast, inactive yeast, and malted barley flour.

No synthetic ingredients. Just delicious pitas baked twice for a crunchy, delicious snack. And 10 chips contain just 130 calories.

While Simply Naked chips are great straight from the bag, they are much better paired with other simple, delicious, and healthy snacks. My personal favorite pairing is Simply Naked chips with a wedge of Laughing Cow cheese (35 calories a wedge) in either French Onion, Garlic and Herb, or Mozarella, Sundried Tomato, Basil. I usually add a sliced apple for a satisfying lunch.

For a more substantial snack (not to mention great party food), pair Simply Naked chips with guacamole or hummus (Trader Joe's makes an amazing spicy guacamole if you don't want to make it yourself! And their hummus is amazing, too).

To make Stacy's a meal, try making a plate of delicious yet healthy nachos. Layer pita chips on a cookie sheet. Add chopped onion, jalapenos, and shredded cheddar cheese. Bake for 10 minutes, then garnish with light sour cream, avocado slices, and salsa.

Stacy's pita chips are a simple, basic, high quality snack perfect for lazy snackers like me. In Pittsburgh, find them in Giant Eagle or Target. In California, in Albertson's, Ralph's, and Target. (In the chip aisle in Target but often in the deli section of grocery stores).

Talk to Us!

Hi There Readers!

Carrie and I would like to encourage you to leave us comments! Let us know if you've tried out any of the recipes, send us your opinions about restaurants, tell us your feelings about vegetables! We want to hear from you! If there is a topic that's close to your heart, or you have questions for us, by all means, let us know!

We'd also love it if you'd like to share some of your recipes or photos with us! Email us at carrieandnichole@gmail.com, or post in the comment sections!


Peace and Love,
Nichole

Summer Barbecue: How to Make a Barbecue Vegetarian Friendly

It's summer. It's warm and sunny and, unless you happen to be in the large part of the country where the humidity is unbearable, people want to eat outside. Which means one thing: barbecues.

I love barbecues, but as a vegetarian, it's often hard to be satisfied when the chef is a meat eater. Those ribs and burgers often take top billing, leaving those of us herbivores in a tight spot. But we don't want to be that annoying vegetarian that makes everyone cater to our choices. Being a vegetarian isn't about calling attention to ourselves or making others feel guilty about their choices. But hey, a girl's gotta eat!

So what should you do? I have been in this situation several times and have learned how to handle it.

Bring some vegetables and/or bring your own veggie burgers and offer to help prepare the veggies. It may seem invasive, but people really do appreciate the thought (everyone can enjoy the vegetables) and not having to worry about having things for you, the vegetarian, to eat. You can also bring a prepared dish to the barbecue, like a nice, cold summer salad.

At a loss for what to bring?

If you want to bring something along to really dazzle the guests, bring some artichokes. They are amazing grilled and are sure to be a crowd pleaser.

To prepare artichokes for grilling:

• Fill a large pot with hot water and squeeze a whole lemon's juice into the pot. Bring to a boil.
• Cut the spiky tips off of the artichoke leaves and remove the inedible leaves towards the base. Drop the artichokes into the water and cover, allowing to boil fro 12-15 minutes or until the base of the stem can be pierced with a fork.
• Transfer to a cutting board and allow to cool. Slice the artichokes in half lengthwise. Scoop out the hearts and brush each half with oil and sprinkle with salt and pepper.
• Grill both sides until they are lightly charred, usually 5 minutes per side on a medium heat grill.

Serve with lemon wedges or a low-fat mayonnaise sauce.

You can also bring a prepared dish if you are uncomfortable asking to grill something besides meat. I had this summer bean salad at a friend's a few years ago and it has become a staple in my diet ever since!

What you'll need:

• 3 cups of fresh green beans
• 1/2-1 cup of light balsamic vinaigrette dressing
• 1 small package of feta cheese
• A jar of sun dried tomatoes (or cherry tomatoes)

To prepare:

Cut off the ends of the green beans, then cut them in half. Fill a large pot with water olive oil, and a dash of garlic salt. Steam the green beans until tender when pierced by a fork. Transfer to a bowl and allow to cool (stick the bowl in the fridge to speed up the cooling process). Mix in the balsamic vinaigrette, feta cheese, and tomatoes and you're ready to go!

See, being a vegetarian at a barbecue doesn't have to be a hunger and embarrassment-inducing experience! So go ahead. Enjoy that barbecue.

Chopped Greek Salad - Kicking Regular Salad's Butt

There is something about trying to stuff a forkful of large, wilted leaves into my mouth that bores the heck out of me. Dressing bores me. I find tomato chunks tiresome. Slivered almonds are tedious.

And don't think I haven't tried to get along with the lettuce! I've wrangled all kinds of leafy greens, shook up a million kinds of dressing, and put a great deal of thought into how one can add interesting textures to the salad plate, but it has done me little good.

Theoretically, I feel that the act of eating raw plant foods should be a refreshing and exciting experience. I'm educated enough about the Raw Food Movement to know that the enzymatic properties and protein quality of raw food is certainly something from one could benefit. But.... I hate salad.

What an issue! Well, after much contemplation, it occurs to me that the problem resides, not with the ingredients, but rather, with the way I've been building salads. I like to chew my food. I like it to feel substantial and filling. I like the flavors to blend, to be in close proximity, and to feel like an indulgence. It is for this reason that the bland, traditional dinner salad fails to pique my interest.

And as if the Food Network decided to use its divine culinary power to answer my prayers, Giada De Laurentiis introduced me to the chopped salad with her California-Style Chopped Salad with Shrimp. Chopped salads fix everything that can go wrong with a traditional salad: they're satisfying, they're interesting to the last bite, and they promote create veggie combos! Here is my new favorite chopped salad recipe:  

Chopped Greek-Inspired Salad

(Adapted from this Chicago Sun-Times Recipe)

This delicious recipe can serves 4 as an entree, and 6 as a side dish. If featuring this salad as a main course, consider adding some grilled tofu to up the protein content.

INGREDIENTS:

SALAD

3 Cups Red Cabbage, Shredded

2 Yellow Pepperoncini, stemmed, seeded and diced

2 Small Cucumbers, peeled and diced

2 Large Tomatoes, diced

2 Large Green Onions, coarsely chopped

2-3 Oz. Crumbled Feta Cheese

10 Pitted Kalamata Olives, chopped

1 Garlic Clove, diced finely

DRESSING

3 Tablespoons Fresh Lemon Juice

3 Tablespoons Extra-Virgin Olive Oil

1 1/2 Tablespoons Agave Nectar or Honey

Salt and Pepper to Taste

DIRECTIONS:

Place red cabbage in a large bowl and sprinkle with salt (to tenderize).

Add pepperoncini, cucumbers, tomatoes, green onions, feta, olives and garlic.

Combine salt and pepper, lemon juice, and olive oil in a blender (or magic bullet) and blend until fully incorporated.

Serve with fresh, warm pita bread, and cucumber-yogurt sauce. How much easier could it get?

Nutrition Information:

Yield: 8 Cups

Serving size: 2 cups

Calories: 226

Carbohydrates: 17.91 grams

Fiber: 3.13 grams

Sugar: 12.63 grams

Fat: 16.26 grams

Cholesterol: 15 milligrams

Protein: 5.06 grams

Subway: Eat Fresh and Vegetarian Friendly

A Vegetarian's Guide to Subway

photo courtesy of vegwise.wordpress.com

The world of fast food is a scary, dark, mostly deep fried place best avoided by those of us who value quality food and fresh vegetables and avoid meat. I avert my eyes when I pass a McDonald's (unless I have to use the bathroom. They have surprisingly, reliably clean bathrooms.) My one major exception? Subway.

Subway was way ahead of the game when it came to disclosing calories. They have many veggies to choose from, and they are all delivered fresh each day (I particularly like their tomatoes). And for a "limited time" they're offering freshly sliced avocado (I hope that limited time extends forever!) I don't pretend that these are the best veggies around. I could certainly find better in a grocery store and make my own sandwich, probably for less money. But the point is that, sometimes, fast food is just that: fast and convenient. But most of it is really bad for you and not at all vegetarian friendly. Subway is slightly ahead of the fast food race to cater to vegetarians.

It used to be all about the Veggie Delight sandwich, aka whichever bread you choose plus cheese and however many veggies you could stuff in there. While that was great, it wasn't exactly a satisfying sandwich.

And then, a breakthrough. Subway started offering "veggie patties," which are basically veggie burgers. But God, are they delicious. I am obsessed with this sandwich. I get a six inch on wheat, toasted, no cheese, with lettuce, tomatoes, onions, avocado, oil, and vinegar.

photo courtesy of learningvegan.blogspot.com

The veggie patty has 160 calories on its own. Definitely no match for a Boca Vegan burger, which clocks in at just 70 calories. The sodium count is a bit high as is the fat. But again, convenience. Most of us don't have a microwave in our car on those long road trips and it's preferable to chewing one's own arm off. (No nutrition info available for a human arm, but I'm sure it's very fatty and not at ALL vegetarian friendly.)

Vegans beware: the subway veggie patty contains milk and egg products.

The moral of the story? If you're looking for a fast food restaurant, look no further than Subway for a satisfying and (pretty) healthy option.

Subway Veggie Patty nutrition information:

Serving Size: 1 patty

Calories: 160 calories

Carbohydrates: 12 grams

Fiber: 3 grams

Sugar: 2 grams

Fat: 5 grams

Protein: 6 grams

Sodium: 520 milligrams

nutrition info courtesy livestrong.com

But of course, choosing the patty is only the first step. Making healthy choices begins with the patty and ends with the bread and toppings.

Here is some information on the bread, cheeses, and sauces available at Subway courtesy of their well-organized website:

Breads 6" 9-Grain Wheat Bread 78 210 20 2.0 0.5 0 0 310 40 4 5 8 0 0 30 15 6" Hearty Italian Bread 75 210 20 2.5 0.5 0 0 290 41 2 5 7 0 0 30 15 6" Honey Oat 89 260 25 3.0 0.5 0 0 330 48 5 9 9 0 0 30 15 6" Italian (White) Bread 71 200 20 2.0 0.5 0 0 290 38 1 5 7 0 0 30 15 6" Italian Herbs & Cheese 82 250 45 5.0 2.5 0 10 490 40 2 5 9 2 0 40 15 6" Monterey Cheddar 82 240 50 6.0 2.5 0 10 360 38 2 5 10 2 0 40 15 6" Parmesan Oregano Bread 75 220 25 2.5 1.0 0 0 440 40 2 5 8 0 0 35 15 6" Roasted Garlic 82 230 25 2.5 0.5 0 0 1260 45 2 7 8 4 45 35 15 6" Sourdough Bread 78 210 25 3.0 1.0 0 0 210 41 3 2 8 0 0 4 6 Flatbread 87 220 40 4.5 1.0 0 0 450 38 2 2 7 0 0 8 15 Mini Italian (White) Bread 47 130 15 1.5 0 0 0 190 25 1 3 5 0 0 20 8 Mini Wheat Bread 52 140 15 1.5 0 0 0 200 27 3 3 5 0 0 20 8 Condiments & Extras Avocado 35 70 60 7.0 1.0 0 0 0 3 2 0 0 0 4 0 0 Bacon (2 strips) 9 45 30 3.5 1.5 0 10 190 0 0 0 3 0 0 0 0 Cheddar Cheese (2 triangles) 15 60 45 5.0 3.0 0 15 95 0 0 0 4 4 0 10 0 Light Mayonnaise (1 T) 15 50 45 5.0 1.0 0 5 100 1 0 0 0 0 0 0 0 Mayonnaise (1T) 15 110 110 12.0 2.0 0 10 80 0 0 0 0 0 0 0 0 Mustard, Yellow & Deli Brown (2 tsp) 10 5 0 0 0 0 0 115 1 0 0 0 0 0 0 0 Olive Oil Blend (1 tsp) 7 45 45 5.0 1.0 0 0 0 0 0 0 0 0 0 0 0 Pepperjack Cheese (2 triangles) 11 50 35 4.0 2.5 0 15 140 0 0 0 2 4 4 10 0 Processed American Cheese (2 triangles) 11 40 30 3.5 2.0 0 10 200 1 0 0 2 4 0 6 0 Provolone Cheese (2 half circles) 14 50 35 4.0 2.0 0 10 125 0 0 0 4 2 0 10 0 Ranch (amount on wrap) 4 25 20 2.5 0 0 0 40 0 0 0 0 0 0 0 0 Shredded Monterey Blend 14 50 40 4.5 3.0 0 15 90 1 0 0 3 4 0 10 0 Swiss Cheese (2 triangles) 14 50 35 4.5 2.5 0 15 30 0 0 0 4 2 0 15 0 Vinegar (1 tsp) 8 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Select Sauce (1.5 T) Chipotle Southwest 21 100 90 10.0 1.5 0 10 220 1 0 0 0 0 0 0 0 Fat Free Honey Mustard 21 30 0 0 0 0 0 120 7 0 6 0 0 0 0 2 Fat Free Sweet Onion 21 40 0 0 0 0 0 85 9 0 8 0 0 0 0 0 Vegetables Banana Peppers (3 rings) 4 0 0 0 0 0 0 20 0 0 0 0 0 6 0 0 Cucumbers (3 slices) 17 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Green Peppers (3 strips) 7 0 0 0 0 0 0 0 0 0 0 0 0 10 0 0 Jalapeno Peppers (3 rings) 4 0 0 0 0 0 0 70 0 0 0 0 0 2 0 0 Lettuce 21 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Olives (3 rings) 3 0 0 0 0 0 0 25 0 0 0 0 0 0 0 0 Onions 7 0 0 0 0 0 0 0 1 0 0 0 0 0 0 0 Pickles (3 chips) 9 0 0 0 0 0 0 125 0 0 0 0 0 0 0 0 Tomato (3 wheels) 34 5 0 0 0 0 0 0 2 0 1 0 4 6 0 0 Sides Fresh Fit Apple Slices - 1 package 71 35 0 0 0 0 0 0 9 2 7 0 0 30 4 0 Baked Lays® 32 130 15 1.5 0 0 0 150 23 2 2 2 0 2 4 2 Dannon Light and Fit® Yogurt 170 80 0 0 0 0 5 80 16 0 11 5 8 0 15 0 Raisins - 1 package 43 130 0 0 0 0 0 0 33 2 30 2 0 0 0 6 Tables courtesy of Subway.com