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Introduction

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:

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

Savoury Combinations

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

Salad: with crisps, or with Bean Pâté 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 puree or mustard or vegetarian pesto.

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

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

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 purée 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, rocket, chicory, Chinese leaves, endive, fresh mint, dandelion leaves, chopped white or red cabbage.

Half and Half, Sweet and Savoury

Tahini mixed with set honey

Jam with a sharp, hard cheese (try vegetarian Lancashire or Caerphilly)

Cream cheese with date/raisin puree

Peanut butter with jam

Peanut butter with banana

Peanut butter and sliced pear

Date/raisin purée

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

Recipes

Survival Spread

2 tablespoons tahini
1 tablespoon miso
2-3 tablespoons water

Vegan Cream "Cheese"

Recipe 1

½ pint concentrated soya milk, unsweetened
1½ tablespoons lemon juice

Recipe 2

1 cup cashew nuts
herbs to taste
pinch salt (if liked)
water

Soft Soya "Cheese" Spread

2 oz soya flour
2¼oz soft vegetable oil margarine
½-1 teaspoon Marmite

Nick's Peanut Butter

Simply roast a quantity of peanuts in the bottom of the oven. They need about 8 minutes at 325°F. (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 Pâté

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 purée or mayonnaise to taste, add some finely chopped parsley, finely chopped spring onions and anything else you feel like! Season to taste.

Date/Raisin Purée

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

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

Extra: Readers Contributions

Chickpea Spread

½ can chickpeas
1 tsp lemon juice
2-3 tsp olive oil
pinch of each of these: garlic powder, cumin, oregano, dill

- from Poly - saramac@teleport.com

For this year's National Vegetarian Week, we organised a sandwich competition which was won by Andrew Powell of Cheltenham. Here's the winning recipe:

Andrew's Mushroom Bonanza

Ingredients

1 clove garlic
tsp fenugreek seeds
Olive oil
100g Brown mushrooms
100g Chanterelle mushrooms
Salt to taste
a handful of Breadcrumbs
Greek yoghurt (enough to cover mushrooms)
Butter
Malted granary bread
1 Chicory
1 tsp Sunflower seeds
Black pepper to taste

Method

Chop garlic finely and fry on a low heat with fenugreek seeds in olive oil for 2 minutes. Add mushrooms and fry on medium heat until soft. Salt to release juices. Blend in food processor with breadcrumbs and yoghurt until firm. Butter bread and cover with chicory leaves. Sprinkle with sunflower seeds and add mushroom mixture and black pepper. Enjoy!

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