So how do we start the school year in a healthy and nutritious way, and what do we spread in our vegan sandwich?
Once, a long time ago, I was riding on a bus, sitting alone by the window. After a few stops, a woman wearing large, dark, old-fashioned sunglasses got on and sat in the empty seat next to me. She smiled at me and greeted me. I politely replied, "Hello and blessings."
Every few minutes, the same woman would smile to herself and mumble incoherent words that I couldn't quite understand.
I didn't pay attention to her, partly because I didn't understand a word she said, and partly because she didn't seem particularly harmful.
I remember the bus turning onto Yehuda Maccabi Street when she leaned over me to peek out the window at the sky above us and suddenly said in a clear voice: "Have you noticed that when children go on summer vacation, the weather is happy and bright, and when they return to school after the holiday, the weather darkens and clouds begin to cover the sky? As if everything becomes sadder when vacation ends."
Honestly, I had never thought about it, but there is something a little melancholic about it.
What do you think? Was the crazy woman right, or, as crazy people do, were they talking nonsense?
I don't remember how that bus ride ended, but every year towards the end of the summer vacation, I look up at the sky to see if the clouds are beginning to gather.
Well, enough with the stories and buses, the kids are going back to school any minute now and we need to spread something on their bread for their ten o'clock break.
This post doesn't contain any culinary breakthroughs, and I'm sure every parent has already sent their children to school with just such a sandwich or a similar one in the past. (Hummus again?)
And there are no recipes here either (perhaps except for the homemade Nutella spread).
So what's the point of this post then?
Mainly, the understanding that you can provide your child with a nutritious, tasty mid-day meal that can contain something sweet or savory, and also to learn about the different nutritional values in a sandwich. (Did you know that a vegan sandwich with tahini contains almost half the daily iron intake required for a child between the ages of 9-13?)
It is important to note that all sandwiches are made with whole wheat bread, which contains large amounts of dietary fiber that helps create a feeling of fullness and energy until lunchtime. In addition, the addition of quality fat in the sandwich (peanut butter, tahini, or almond butter) is digested slowly, which also increases the feeling of energy and concentration.
Don't forget to equip your child with a water bottle and not a sweetened juice.
And good luck to everyone in the upcoming school year!
In collaboration with my favorite nutrition consultant and fitness instructor, Noam Bachar
8 Vegan Sandwich Spreads
What do you need?
300g peeled natural hazelnuts, soaked in water overnight (minimum 5 hours)
3/4 cup almond/rice milk
100g powdered sugar
3 tbsp cocoa powder
1 tsp canola oil (or coconut oil if you like)
Pinch of salt
What do you do?
Drain the hazelnuts from the soaking water and grind them well in a food processor, add the rest of the ingredients and continue grinding until a smooth paste is formed.
For long-term storage, it is recommended to divide it into several jars and store it in the refrigerator.
Nutritional values:
Whole wheat bun (or 2 slices whole wheat bread) + 1 tbsp spread
200 Calories
3.5g Protein
14g Fat
119mg Calcium
1mg Iron
What do you need?
1 tbsp raw tahini
1 level tsp silan (date syrup)
Nutritional values:
2 slices whole wheat bread + 1 tbsp spread
200 Calories
9g Protein
12g Fat
126mg Calcium
3.5mg Iron
What do you need?
1 tbsp raw tahini
1 tbsp almond butter
2 tbsp lemon juice
A little salt
Nutritional values:
2 slices whole wheat bread + 1 tbsp spread
200 Calories
9g Protein
17g Fat
126mg Calcium
3.5mg Iron
What do you need?
1 tbsp raw tahini or 1 tbsp almond spread
1 tsp cocoa powder
Half a teaspoon of silan (date syrup)
Nutritional values:
Small whole wheat bun or 2 slices whole wheat bread + 1 tbsp spread
200 Calories
11g Protein
18g Fat
119mg Calcium
3.8mg Iron
81mg Magnesium
What do you need?
Half a tablespoon of natural peanut butter (no added sugar)
Half a tablespoon of jam
Nutritional values:
Small whole wheat bun or 2 slices whole wheat bread + half a tablespoon of peanut butter and half a tablespoon of jam
238 Calories
8.3g Protein
5.7g Fat
What do you need?
1 tbsp whole raw tahini
Half a date tomato
Nutritional values:
2 slices whole wheat bread + 1 tbsp tahini spread and half a tomato
217 Calories
8g Protein
6.3g Fat
What do you need?
1 tbsp homemade hummus spread
Half a pepper, sliced
Nutritional values:
2 slices whole wheat bread or one whole wheat bun + 1 tbsp spread and half a pepper
230 Calories
7.7g Protein
6.8g Fat
What do you need?
30g cubed tofu, seared on a very hot pan
1 tbsp homemade hummus spread
Nutritional values
207 Calories
8.7g Protein
5.2g Fat
And what do you eat for breakfast? How about buckwheat porridge
