Sandwiches are one of the first ever fast food recipes. You can make them in advance and take them with you, they can be eaten hot or cold and they do not need re-heating. Sandwiches can include meat or not and in fact are a powerful meal for a vegetarian. Sandwiches are the vegetarian’s answer to a hamburger. Therefore, I have put three very nourishing sandwich recipes below that do not include meat.

Recipe 1

French Onion Sandwiches

Serves 4

2 tablespoons butter or margarine

4 ounces seasonal mushrooms, chopped fairly small

1 medium onion, sliced and separated into rings

1 cup vegetable stock

1 tablespoon cornstarch

2 teaspoons Worcestershire sauce

1 clove garlic, chopped finely or 1/8 teaspoon garlic powder

Dash of pepper

4 (1-inch) slices French bread, toasted

2 (1-ounce) slices Swiss cheese, halved (optional)

In a large skillet melt butter. Add mushrooms and cook over medium-high heat for 2 to 3 minutes until tender. Remove from skillet, retaining juice.

Cook onion in juice until tender.

Combine stock, cornstarch, Worcestershire sauce, garlic (or garlic powder) and pepper. Add to skillet. Cook and stir until bubbly. Heat and stir 2 minutes more.

Put mushrooms on bread. Top with cheese and onion mixture.

Recipe 2

Fried Green Tomato Sandwiches

Serves 4

8 ounces mushrooms, sliced

1 substantial egg white

1/4 teaspoon salt

1/2 cup cornflour

1/2 teaspoon roughly ground black pepper

1 pound green tomatoes (3 medium), cut in 1/2-inch slices

1/4 cup low-fat mayonnaise dressing

1/4 cup low-fat plain yogurt

2 tablespoons chopped fresh chives

4 green-leaf lettuce leaves

8 slices firm whole-grain or white bread, toasted

Cook mushrooms. Drain on paper towels.

Meanwhile, in pie pan, beat egg white with salt. In another pie pan, combine cornflour and 1/4 teaspoon pepper. Dip tomato slices in egg-whites to cover both sides, then dip in cornstarch to coat both sides well. Place on waxed paper.

In mushroom juice in skillet, cook tomato, a couple at a time, on medium-high heat until golden brown and heated through, about 3 minutes. Drain.

In small bowl, combine mayonnaise, yogurt, chives with 1/4 teaspoon pepper. Spread on toast. Arrange lettuce, tomatoes, and mushrooms between toast slices.

Recipe 3

Greek Salad Heroes

Serves 2

3/4 cup thinly sliced fresh mushrooms

1/2 cup thinly sliced cucumber

2 tablespoons ripe olives

2 tablespoons crumbled feta cheese

1 tablespoon white balsamic vinegar

1/8 teaspoon dried oregano

2 Roma or small tomatoes, thinly sliced

1 clove garlic, minced

2 (2 1/2 ounce) submarine rolls

2 lettuce leaves

Combine first 8 items in a small bowl; toss lightly. Let stand for 30 minutes, tossing occasionally.

Cut a thin slice off the top of every roll and set aside.

Cut a 2-inch wide, V-shape wedge down the length of every roll (as they do at Subway). Reserve bread wedges for another use.

Drain vegetable mixture. Line each roll with a lettuce leaf then spoon vegetable mixture evenly on top, cover with roll tops.

These nourishing sandwich recipes without meat make a great snack or light lunch but can be kept fresh in a luncheon box all day.