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a tiny container of syrup for dipping. Use your favorite vegan pancake recipe, or try our wheat-free favorite (page 156). Vegan breakfast sausage is available in preformed links or patties or in unformed rolls that you can shape into patties or fry in crumbles. Look in the freezer and refrigerator sections at your supermarket. Prepare the sausage according to package directions. Did you know that the calcium in most calcium-fortified orange juice (calcium citrate) is actually more bioavailable than the calcium in cow’s milk? (Source: Raising Vegetarian Children by Joanne Stepaniak and Vesanto Melina.) What a simple way to boost calcium intake during the day!
RISE AND SHINE 2 Cream Cheese Spirals (page 68) and Tapenade Spirals (page 69) Fruit salad A vegan snack bar Beverage: Vegetable–fruit juice blend Fruit salad is a great way to keep fruit fun and increase the variety of fresh fruits in your day. Toss together slices of apple, orange, and banana and add some washed fresh berries or canned pineapple chunks or use a mixture of whatever fresh fruits you have available. Healthy, vegan-friendly snack bars are proliferating like mad in the marketplace! For example, dozens of traditional granola bars made from oats, sweeteners, dried fruits, or vegan chocolate chips are available (watch out for added dairy or honey), as well as many “sports bars” with added protein powder and vitamins. We love the new lines of snack bars, like Larabar and Clif Nectar bars, made from dried fruits and nuts. They contain no added sweeteners, wheat, gluten, or soy and are made with a minimum of ingredients and processing. They taste great! 18
VEGAN LUNCH BOX