Tiny Guide for the Vegan Traveler/Long-lasting energetic recipes

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Tiny Guide for the Vegan Traveler: 1. Intro - 2. Long-lasting energetic recipes - 3. Ingredients for on the fly - 4. Tips - 5. Essential - 6. Author

The key of happiness, or at least satisfaction of taste, of the vegan traveler are small and simple preparations, described here. Their purpose is to make available to us some elements that are usually a bit difficult to find.

In the section “Common ingredients for on the fly meals” we list some foods that are easy to find. Among them there's bread. Now, we know that white bread is not the best, while wholemeal bread (with seeds) is way more nutritionally rich. For this reason we propose the recipe of the “Lembas, or waybread”, that are very tasty even alone, without anything else. In other words if the travel is long, the first two or three days we can accompany the Lembas with the fruits and veggies we buy from the market. Then, when they're finished, we can use normal bread instead. In this way we'll also have a certain variety.

The same thing is for the “Crunchy beans”: legumes are usually difficult to cook out of home, thus carrying some cooked-and-dried ones helps to supply a certain amount of proteins.

Waybread (Lembas)

Tolkien's legends tell that Elfs carry with them Lembas, also known as “waybread”, during their long travels.

Here you are our version, easy to prepare even without an oven.


  • wheat flour, the best is wholemeal flour
  • local oily seeds, like for example: sunflower seeds, walnuts, hazelnuts, almonds, pumpkin seeds, peanuts, sesame seeds, flaxseeds, cocoa beans
  • baking soda
  • water, salt

We toast the seeds, then we grind them. We make a dough mixing the ground seeds with an equivalent amount of flour, a pinch of salt and a pinch of baking soda (optional).

We then slowly add water until we can make a malleable dough.

We heat a pan or a metal plate. When it's quite hot we make some sort of “chapati” with a rolling pin, or we just use our fingertips. We put them on the hot plate and after one side is well cooked, or even a bit burn, we turn the chapati on the other side.

These tiny chapati can be stored in a cloth towel for up to three days; they can be eaten alone or with some sauce and, because of the vegetable fats in the seeds, they give a lot of energy and take little space and weight.

Wonder sandwiches

“I'm going to leave, I'm preparing some sandwiches, what shall I put in?”

People commonly think of sandwiches as something to be filled with ham and cheese, and they can't think about any other thing to put into.

Here we give a list of suggestions of tasty fillings:

  • lettuce and mustard
  • peanut butter and tomatoes
  • a salad made of lettuce, tomatoes, grated carrots, corn, olives or capers, tahini
  • any of the foods in the section “Common ingredients for on the fly meals”
  • tomato, chopped avocado, onion
  • any salad
  • cooked lentils, beans or chickpeas (See the Soup recipe in my Tiny guide of healthy cuisine)

Crunchy beans

Crunchy beans are a healthy and tasty snack, easy to prepare and carry around. They look like the chickpeas you find in the patronal feasts.


  • beans
  • salt

We soak the beans overnight.

The day after we cook them in a normal pot or a pressure pot. We cook them half of the time they would normally need. We add some salt to the water, then we keep them two more minutes on the fire. We turn off the fire and drain them.

We put the beans on a towel, to dry them. If it's possible we place them in the sun, to dry faster.

When they're well dry they can be eaten as if they were peanuts, or nuts. If we like we can also toast them on a pan.

If we're able to dry them very well we get some beans that last quite a few days. Still it's better to consume them before they change smell or taste.

Continue to Chapter 3 • Common ingredients for on the fly meals