NUTRISPEAK by Vesanto Melina MS, RD

As we move from summer holidays into fall, a challenge that surfaces annually is that of regularly filling our lunch bags for school, work, autumn hikes, or other pursuits. Whether our task is toA meet the appetites of a crew of ravenous teenagers, to find something tasty to get us through the afternoon, or to meet our basic nutrient needs while trying to lose weight, a hearty, high protein lunch solves the dilemma. One family of my acquaintance has survived fairly well on seven long years of peanut butter sandwiches. Others however prefer a little variety and look forward to the occasional new taste treat.
Our books Becoming Vegetarian (co-authored with Brenda Davis) and Raising Vegetarian Children (co-authored with Jo Stepaniak) feature charts of creative sandwich and lunchbox ideas that are designed to provide a nourishing boost at midday and sustain you through the afternoon. Delicious new versions of hummus can be made with red beans, or with added flaxseed that provides your day’s supply of omega 3s. For those with dairy allergies or lactose intolerance, Gee Whiz spread (made with white beans) and cashew-based Muenster Cheeze provide the cheesy flavour that we love.
For variety, occasionally replace the usual bread slices with fresh, crusty rolls, or pumpernickel. Other sandwich-like options, especially for those with gluten sensitivities, are nori rolls or vegetable salad rolls in rice paper wraps. Bean burritos are tasty cold as well as hot. To prepare one, fill a corn or wheat tortilla with mashed and seasoned pinto beans, plus your choice of avocado, salsa, sprouts, grated carrot, chopped white or green onion, tomato, lettuce, or olives.
Those who have been following the weight loss theme of my past few Common Ground columns may be encouraged to know that progress has been steady and rewarding. For the first month and a half, I followed a plan that resulted in a one-pound loss each week. Then, with helpful tips from coach Lizanne Foster, I shifted to a two-pound-a-week plan in which we combined my nutrition expertise with her awareness of my blind spots.
Following a diet that meets one’s nutritional requirements makes an immense difference in preventing the cravings that can throw you off course. We require about 0.8 grams of protein per kilogram body weight; if your goal is to lose fat but not lose muscle, or even to gain muscle, it makes sense to ensure that each meal contribute at least 15 grams of protein. This nutritious sandwich filling, spread or dip meets the 15-gram requirement; bread further increases the protein to 20 grams per sandwich. A hungry teen or athlete can polish of two or three of these sandwiches and significantly boost his or her intake of protein, iron, zinc, calcium and vitamins in the process.

Angelic tofu sandwich filling

This sandwich filling has the flavour of deviled eggs, but without the cholesterol. A batch fills five or six hearty sandwiches; leftover filling can be refrigerated to use over the next day or two. If you prefer, this seasoned tofu can be served on a lettuce leaf as part of a salad plate. Try it as a spread on crackers, or served as a dip with raw veggies. Use it to fill half a pita pocket, along with chopped tomatoes and lettuce or sprouts.
1 lb firm tofu, drained
2-3 tbs mayonnaise
2 tsp soy sauce
1 tbsp nutritional yeast flakes
1/4 cup onion, finely chopped
1/2 cup celery, finely chopped
salt and pepper to taste

Drain tofu well and pat it dry with a clean cloth. Place tofu in a bowl and mash it with a fork or potato masher. Stir in mayonnaise, using just enough to make the tofu stick together (generally about 2 tbsp for moister varieties of tofu and 3 tbsp for dryer types). Add tamari, nutritional yeast, onion, celery, salt, pepper and any of the optional ingredients you would like to use.
Makes 2 1/2 cups (625 mL) or enough filling for five to six sandwiches.
Nutritional analysis per 1/2 cup filling: calories: 152, protein: 16 g, fat: 9 g, carbohydrate: 6 g, dietary fibre: 3 g, calcium: 120 mg*, iron: 10 mg, magnesium: 58 mg, sodium: 183 mg, zinc: 1.7 mg, folate: 51 mcg, riboflavin: 0.9 mg, vitamin B12: 0.6 mcg*, vitamin C: 2 mg, vitamin E: 0.1 mg, omega-3 fatty acids: 0.5 g.
*Analysis done using calcium-set tofu and Red Star vegetarian support formula nutritional yeast (the latter provides vitamin B12).

Vesanto Melina is a registered dietitian, internationally known speaker and personal consultant, based near Fort Langley. Her books include the nutrition classics, Becoming Vegetarian and Raising Vegetarian Children. 604-882-6782 www.nutrispeak.com