                            VegSocUK Information Sheet
                              THE VEGETARIAN SOCIETY


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                          IDEAS FOR SANDWICH FILLINGS

   So, you've got your slice of wholemeal bread all ready spread with vegetarian
   margarine - but what else goes with them?  Cordon Vert cuisine is OK in its
   place, but what do you do when you are running 5 minutes late for the bus and
   haven't got your lunchbox filled yet? Use your imagination of course! Here
   are some suggestions to get you started.

   Things available in health food shops and supermarkets:

   Pates, spreads, nutmeat (eg Nuttalene by Granose), Tofuloni, tahini,
   veggie/vegan mayonnaise, nut butters (peanut, almond, hazel, cashew), raw
   honey, jams (look for high-fruit, low-sugar versions), braised tofu in tins,
   yeast extract, vegan "cheese" (eg Veeze, Fromsoya).

    Savoury combinations

   Try the basic ingredient on its own or with any of the variations listed.

      Salad: with crisps, or with Bean Pate or with hummus.

      Cheese: (vegetarian of course) with salad or onion, or pickle, or tomato,
      or yeast extract.

      Grated Cheese: with grated carrot and fresh chopped parsley or mixed with
      tomato pure or mustard or pesto.

      Free range hard boiled egg: chopped with mayonnaise, cress and mint or
      chopped and  mixed with tomato puree.

      Yeast Extract: with salad or with peanut butter or any nut butter.

      Peanut Butter: with cress or with finely sliced green pepper and onion.

      Smoked Tofu: mashed with mayonnaise and fresh chopped parsley or sliced
      with beetroot and/or tomato, or sliced with salad.

      Braised Tofu: very well drained and dried, thinly sliced with salad.

      Sausalatas: sliced with mayonnaise and cress.

      Herbed Tartex: with raw mushrooms.

      Cold Nut Roast: sliced with salad or with tomato puree or mustard or
      pickle.

      Avocado: mashed with curry powder and salad.

      Survival Spread: with salad or alfalfa sprouts.

      Cream cheese: with grated carrots and raisins or salad or sliced apple and
      cress or finely chopped red pepper or chopped onion or Marmite or own
      choice of herbs and spices.

   Additional variety can be obtained through your choice of salad ingredients
   which can include: tomato, celery, cress, watercress, mushrooms, beetroot,
   cucumber, onion rings, spring onions,  radishes, sprouted seeds alfalfa,
   radish, mung bean, fenugreek, lettuce (Cos, Iceberg, various continental
   types), radiccio, chicory, chinese leaves, endive, fresh mint, dandelion
   leaves, chopped white or red cabbage.



    Half and half, sweet and savoury

      Tahini mixed with set honey

      A sharp, hard cheese with jam (try Lancashire or Caerphilly)

      Cream cheese with date/raisin puree

      Peanut butter with jam

      Peanut butter with banana

      Peanut butter and sliced pear

    Sugar and spice and all things nice

      Date/raisin puree

      Banana: with brown sugar, with chopped nuts

      Honey with apple

      Chocolate/carob spread with hazelnuts

      Tahini with chocolate/carob powder stirred in and mashed banana

    Chamber of horrors

   All these are genuine suggestions eaten by various people. No responsibility
   accepted if you make yourself sick!

      Peanut butter and Branston-type pickle

      Condensed milk.

      Cream cheese with Marmite and chilli sauce

      Tomato and mushroom (raw) with curry sauce

      Cold lentil curry with coconut

      Fried mushrooms with vegetarian Worcester sauce

      Peanut butter and raisins


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  RECIPES

    Survival Spread

   2   tablespoons tahini
   1   tablespoon miso
   2-3 tablespoons water
   Mix the tahini and miso together. Gradually mix in the water until you have a
   smooth paste. Keeps well in the fridge.

    Vegan Cream "Cheese"

      Recipe 1

   1/2  pint concentrated soya milk, unsweetened
   1 1/2 tablespoons lemon juice

   Mix together. The milk will begin to separate. Pour into a muslin lined sieve
   and leave overnight.

      Recipe 2

   1 cup cashew nuts
   herbs to taste
   pinch salt (if liked)
   water
   Simply soak the cashew nuts in just enough water to cover. Leave soaking
   overnight. Drain off excess water and mash thoroughly (they will be very
   soft). Add herbs, salt to taste.

    Soft Soya "Cheese" Spread

   2 oz soya flour
   2 1/4 oz soft vegetable oil margarine
   1/2-1 teaspoon Marmite
   Melt the margarine and stir in the soya flour and Marmite gradually, trying
   to avoid lumps. When cold, you have a soft, spreadable mix. All kinds of
   extra flavours can be added to this base, eg herbs, garlic puree, tomato
   puree, red pepper puree, chopped nuts, horse radish etc.

    Nick's Peanut Butter

   Simply roast a quantity of peanuts in the bottom of the oven. They need about
   8 minutes at 325oF. (You can make this very economically when using the oven
   for baking something else). Grind the roasted nuts finely in a coffee grinder
   then mix with a little vegetable oil until you get a smooth paste. Add the
   oil very slowly until the texture is to your liking. This can be varied in
   several ways you can roast the nuts for different periods, you can use
   different nuts, hazels, cashews, almonds or a mixture in any combination
   though you should be aware that cashews need less time to roast so put them
   in last, you can use different vegetable oils, you can add a little salt.
   Experiment to find what you like best.

    Bean Pate

   There is no end to the variations that can be achieved with this recipe! Take
   some cooked beans and mash them. Mix in some tomato puree or mayonnaise to
   taste, add some finely chopped parsley, finely chopped spring onions and
   anything else you feel like! Season to taste.

    Date/Raisin Puree

   Place some dates or raisins (or both) in a pan, cover with water, simmer for
   15-20 minutes until soft. Drain, reserving water. Pure the fruits, adding
   some cooking water to get the consistency preferred.


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   Thanks to the staff at the Vegetarian Society, the Cookery School, Ursula
   Ferrigno, Nick Cooper.

   One last contribution from our prestigious Cookery School: chip butties.
   ___________________________________


//
This article is copyright to the Vegetarian Society (UK), but may be freely
copied for non-commercial use provided it is kept intact, not altered
and these lines are included.

For futher information contact: The Vegetarian Society, Parkdale, Dunham Road,
Altrincham, Cheshire WA14 4QG, England. Tel: (England) 061 928 0793
email: vegsoc@vegsoc.demon.co.uk
//



[The text of this file was obtained from the Vegetarian Society (UK) in
March 1995.]

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