A Vegan Lunch Out - How Does It Compare To A Macrobiotic Meal?

My mom and I recently shared a vegan lunch out at a local coffee house.  It was not a planned lunch out,  rather a spontaneous choice due to timing and logistics.  I actually make lunch to-go to share with mom during our Wednesday, Mother-Daughter Day outings, however, we usually eat that between 3-4:00,  closer to her normal dinner time.  In this post, I thought I'd share my mental processes ~ what I consider when ordering out, and why the  majority of time, meals out rarely meet up to macrobiotic diet standards.  Even if it's vegan.

Bulgur Salad with lemon, and garden tomato, scallion & chives along with cabbage cooked with
Swiss chard, onion, kelp, a little tomato sauce, and one vegan Italian flavored sausage

Wednesday's tend to be my day of the week to relax my dietary standards, and splurge.  Or, rather, I just know that our Wednesday routine involves spending time at a coffee house.  Thankfully, there are a couple local coffee houses that do offer a few (somewhat healthier) vegan baked items and lunch items.

Our Vegan Lunch Out 

During one of our recent Wednesday Mother-Daughter Day outings, rather than ordering a bagel and coffee for my mom, and a hot drink and chocolate chip cookie for myself ~ the only vegan baked item at this particular place ~  I thought we'd share one of the vegan sandwiches instead.  I don't often order a full lunch because we eat the lunch I prepared for us later in the afternoon.  

I chose the Grilled Tofu Pesto Sandwich on Sourdough Bread with Spinach.  It was served with Kettle potato chips.  We shared the vegan chocolate chip cookie afterwards.  (I didn't take a picture.)  

The limited menu focused on panini type sandwiches, with a couple of salads and wraps.  While I realize I could have made a different choice, one of which had vegan cream cheese, which I didn't really want, I thought I'd give it a try.  They also have different flavored oatmeal-in-a-cup options, which had added sweeteners and coconut fat), smoothies and of course, great coffee drinks.  I already had oatmeal, so that was out.

Cold, Frozen or Iced Drinks  NOT Good for Digestion

I don't tend to order cold, blended or frozen drinks.  Chinese and Ayurvedic medicine and macrobiotic diets greatly minimize or totally avoid cold and/or frozen drinks and desserts.  They put out the digestive fires, and are only suitable for those who may run really hot, with excess yang symptoms, are sweating a lot, and/or are working outdoors.  If you want to improve your digestion, or if you have premenstrual cramping, I suggest keeping cold, raw and frozen foods and beverages to a minimum.  

Plus it's better to chew your calories, rather than slurp them down.  Exercise that jaw, and allow the appetite regulating hormones, and stomach stretch receptors a chance to gauge when you have had sufficient food intake.  

Once upon a time, I did consume a lot more smoothies as a morning meal replacement, although I never did quite reach my desired body composition, so, there's that.  While I have many fun, tasty smoothie recipes in Make Every Bite Count, these days, a smoothie for me is a last resort, or a treat on a hot day.

Don's homemade Whole Wheat Sourdough Steamed Buns

What Goes On In My Head When Ordering a Vegan Lunch Out

When ordering out, I am mentally weighing out my choices, while also trying to figure out what mom wants / needs, then decide what I think is best for both of us.  (Because, I am the mom now, as she has dementia.)  I don't always choose wisely, but naturally I figure that out after the fact.  

Sometimes, in the moment, my highly sensitive person (HSP) quirks kick in, and  I lose my sense of grounding while trying to make a decision, then make a decision more hastily because of all the weird sensitivity nervousness issues that kick in, but hey, that's life as an HSP.  I manage those symptoms to the best of my abilities, for better or for worse.

But here's how I'm attempting to prioritize my choices:

1. First step, it has to be vegan.  I won't order anything for myself that is not vegan.  If mom wants a bagel and cream cheese at a place without a vegan alternative, I order it for her.  But for the most part, I've been sticking to a vegan lunch out while we are together.
2. What would be the least dry and salty?  
3. What, if any option, has some whole grains, vegetables, or beans?  (Sometimes we share a vegan baked treat and a drink to tide us over until we eat the lunch I brought.)
4. What are all the individual ingredients?
5. Generally speaking, what do I believe would be the healthiest option?  
6. Is it hot enough out to warrant ordering a cold smoothie, or do I prefer a warm or hot cooked lunch?   
7. Am I (or are we) in the mood to try something different, even if the vegan lunch out doesn't meet my typical standards?
8. Cost / value.

These days, many people seem to focus on making sure they have gluten-free, and soy-free options when eating a vegan lunch out.  Or, they are happy with a huge, cold smoothie, which as I mentioned above, I typically avoid.   

Personally, I would actually love to see a place offer whole wheat bread again.  Keep the gluten-free.  Don and I were recently reminiscing over missing the first commercial whole wheat bread options that were available back in the 1970s and even possibly through the 1980s.  It was dense, gritty, 100% whole wheat bread, which we both loved.  

I remember eating these hearty, exotic to me at the time sandwiches while I was still in my early to mid-teens. Layers of crisp cucumber, juicy tomato, pungent red onion, possibly roasted red pepper, a pile of swirly, earthy sprouts, rich avocado, and a slice of tangy, sharp white cheddar cheese ~ all held in place by that gritty, nutty tasting, dense whole wheat bread.  I could live on those sandwiches.  Mind you, sprouts and  avocados were still new to the produce scene in Chicago at this time.

These days, most commercial bread options are not 100% whole grain.  The first ingredient may say 'wheat flour' but it must say 'whole wheat flour' or '100% whole wheat' to be whole wheat.  Even if it's not 100%, the first ingredient should be 100% whole wheat, as opposed to several other ingredients being added to keep the bread (or tortillas) softer, lighter, and more shelf stable.

One of Don's Whole Wheat Sourdough Steamed Buns with
Salad & Aduki Beans ~ Buns made w/ local stoneground whole wheat
cut with a little bread flour / Salad & veggies homegrown or from the farmer's market

How Did Our Grilled Tofu Pesto Sandwich Fare?

Back to our vegan lunch out.

The Tofu Pesto on Grilled Sourdough was certainly flavorful.  I think non-vegans, including those who claim to 'hate' tofu would have enjoyed it as well.  The tofu was drenched in pesto sauce. 

So, what were my issues?  And why I am writing a post about a seemingly benign vegan lunch out?  That's what the rest of this article is about.  It's because of eating this vegan sandwich that I had a big ah ha moment.

I realized how much the macrobiotic diet has changed me, already.

Not only have I lost (and continue to lose) the excess body fat (and toxic fluid build-up) that I could not lose for over a decade now (which you can read about, here), but my tastes have changed.  As has my tolerance for foods that are not of macrobiotic quality.  

Macrobiotic meals are orderly, based on universal principles of eating that are the most centering and balancing for health, and least impactful to local resources.  The principal foods are whole grains, complemented with a variety of land and sea vegetables, pulses, seeds, and some nuts and seasonal fruit.  Which leads me to my second big ah ha:

Most Westerners are not accustomed to eating meals in any type of orderly way.  

We choose foods because of tastes for particular combinations or dishes and/or we relegate plant foods to the side, never considering them to be worthy of center-of-the-plate status.  That's wear the 'protein' sits.  

You know, when asked, "What's for lunch / dinner?"  The response will be chicken / beef / ribs /steak, etc., or sandwiches / burgers / pizza / or spaghetti and meat balls.   Or the question is answered with another question, like, "How about Mexican / Chinese / Italian? Or, I sure have a craving for X, Y, Z (fill in the blank)  a Philly Cheesesteak, hot dog, pulled pork, barbecue, or what have you.  

Possibly when you were a kid, you thought, "Pot Roast again!  I hate peas!  

Or, perhaps for some ladies, it may be, I want a big salad.  Maybe with kale and quinoa.  (Now that would have been a better choice, health wise!)

You get the drift.

Vegan Meal Out Versus a Macrobiotic Meal at Home

Let's dissect our vegan lunch out to contrast this with a macrobiotic meal at home, beginning with sourdough bread (that was grilled) with tofu in a pesto sauce.  

Item: White Sourdough Bread

Just because it's labeled 'sourdough' ~  or 'gluten-free' for that matter ~ doesn't mean it's healthy.

Most sourdough bread sold in stores and used in restaurants is essentially white bread.  Yes, it's soft.  Yes, it's tasty when grilled.  But, it's still white bread, typically high in sodium (most bread contains 190mg of sodium per slice, give or take), with minimal fiber and nutritional value.  Even the specialty breads sold at Whole Foods are not 100% whole grain.   

Nor are most breads labeled sourdough a true sourdough as most still add yeast + a culture starter.  

The refined flour, low fiber, and loss of many nutrients combined with high sodium content (from low quality salt) leads to imbalances in the body.  These imbalances effect the gut microbiome, the fluid balance, and the sodium-potassium balance.  A refined flour product that is baked contains less water than whole cooked grains.  This increases thirst, which is followed by increased intake in fluids;  excess fluid consumption puts a strain on the kidneys.  

No wonder so many people now believe that wheat and gluten are bad for health.  In truth, wheat is one of the most nutritious grains!  (I'll be posting a video about this on my StrongSpiritWoman YouTube channel.)

One of the main things I changed that led to finally losing 10+ pounds of excess weight from stored fat + fluids was to cut way back on my fluid intake.  This is easy when eating a macrobiotic diet, centered around water-rich foods, like whole grains, vegetables, and soups.  

If you have issues with dry stools and constipation, consumption of dry breads and baked goods, and crunchy dry salty snacks should be very minimal in your diet, if not avoided.  This was one of the dietary 'rules' I outlined in Make Every Bite Count, which will be made available as a FREE E-Book as soon as I am able.  Check my website, (or keep an eye out for a page on this blog), or subscribe to be alerted when that and other of my earlier macrobiotic cookbooks are republished.  

Whole Grains Versus Baked Breads

Contrast this to consuming whole cooked grains.  Whole or minimally processed grains contain the full spectrum of vitamins, minerals,  fiber ~ and more water ~ whereas refined grains, and products made from refined grains, do not.  

This also means that whole grains have a lower calorie density than baked flour products and breads. Products made with 'enriched flour' have synthetic vitamins and minerals added back.  Synthetic vitamins are not recognized by the body the same as the full spectrum of nutrients found in whole foods.

Pesto Sauce + Kettle Potato Chips

The pesto sauce was tasty.  And it, too, was pretty salty.  And dripping in oil.  Of course, what did I expect?  It's pesto!  The issue with the pesto sauce is the high salt and oil content.  

And of course those crispy Kettle potato chips were pretty tasty as well.  (More salt and oil!) Yes, you can't eat just one.  But, I did manage to stop at 3.  Okay, maybe I had 4, but that's all.  Really.  

Macrobiotic Meals & Condiments

Macrobiotic meals center around a whole grain, or whole grain product, which can include noodles or even a whole wheat bread product from time to time.  Ideally, the bread is lower sodium, and either sprouted grain, or homemade, such as Don's Whole Wheat Sourdough Steamed Buns (recipe soon.)  

Soba Noodles & Vegetables topped with Gomasio, and a Salad

Grains are accompanied with a selection of vegetables and greens, prepared in different ways, with a small amount of raw or fermented, and possibly beans, lentils or bean products, like tofu or tempeh.

Condiments included naturally fermented miso, tamari and soy sauce, which are much easier for the body to utilize without the same adverse effects of lower quality salt found in breads, and most commercial and restaurant foods.

White miso paste and seaweed are two healthier ways to add a salty flavor 
to meals in macrobiotic diets

In Summary - What Did I Learn?

I am always very grateful for the places that offer vegan options around here, especially the local coffee houses, as that's where mom and I usually go for a snack when we first head out.   It's certainly fun to try new foods prepared in ways I don't make for myself.  For some reason, I often forget to make my own homemade pesto, using herbs growing in my garden!  Go figure!

And, as I said, I could have chosen differently.  But I am glad I didn't.  These experiences teach me a lot, such as:

• The differences between the quality of a typical vegan lunch out versus a macrobiotic meal.
• Why being vegan, or plant-based isn't always enough if focused on healing and/or weight loss.
• Just how different my body feels when I consume whole cooked grains and vegetables, with measured amounts of quality salty condiments, and very small amounts of oil, versus sandwiches on bread with too much poor quality salt and oil.
• It's a great measure for how much my body has been healing, and how much better I feel.
• Because of feeling better, I am now very aware of, and sensitive to the subtle effects of foods ~ quickly!

The last point was the one that really hit home for me.  This vegan lunch out meal of a Grilled Tofu Pesto Sandwich (and mostly uneaten potato chips) really reminded me that the macrobiotic way of eating is so vastly different than what most people in the West consume, whether vegan or not.

Sandwiches or possibly wraps are standard lunch fare.  Seems harmless.  Yet, as I mentioned, most bread is highly refined, and way too salty.  Most sandwich fillers and condiments are high in fat, to balance the salty, dry bread.  Even pizza is like an open-faced sandwich.  Refined bread crust (even gluten-free breads and pizza crusts tend to be pretty refined) with toppings, some of which are typically pretty high in fat and salt, and low in fiber and nutrients.

People in the West, including many vegans, are not accustomed to consuming a meal centered around whole cooked grains and vegetables.  Even potatoes and vegetables with some beans.  Or just natural, whole plant foods.

As an example, just look at a grocery store deli.  The  majority of 'plant foods' or salads are drenched in fat and salt.  Potato salad, coleslaw, chicken or tuna salad, and many others are loaded with mayo or other creamy, fatty, salty dressings.  The rest of what is in the deli tends to contain animal foods.  Even an orzo salad which would otherwise be a good option has salty feta cheese in it.

When eating a vegan macrobiotic diet, most foods at these delis are off the menu.  Recently I found some refreshing coleslaw with bell peppers that were lightly seasoned with vinegar, pepper, and little else.  Hallelujah for a vinegar-based coleslaw!

Personally, as soon as I let my guard down and consume a vegan meal off my standard macrobiotic dietary preferences, I feel it.  For the entire next day, and likely next couple days.  

Here is what I notice:

• Excessive dry mouth and thirst, driving me to drink more fluids, or even juice and fruit to quench my thirst, and balance the higher sodium meal with more potassium-rich fruit.
• Dry, hard, difficult to pass stools, or total abstinence of an elimination for at least one to two days.
• Less restful sleep.
• Puffy eyes the next morning.
• Overall feeling of being less balanced.
• Harder to maintain weight and health goals.

I can see how much our macrobiotic diet is changing me.  I am very grateful for this.   More so, I am thrilled to have my natural energy and joy return.  And I am especially grateful we returned home to our hearts with macrobiotics.

I now weight 96.8.  Even less than when I wrote about My Amazing Macrobiotic Diet Weight Loss.

My first visit to Eden Foods Store & Headquarters!!!  (It's the little things in life!)

And, just to be clear.  I'm not complaining.  I enjoyed our indulgence, knowing fully that it was likely not my best choice.  But as we tell clients who come to us for acupuncture or hypnotherapy to quit smoking, the first step is to be fully present.  Be present when smoking.  Be present when enjoying a vegan lunch out, or indulging in a celebratory treat.  Have a positive mindset.  Love what you are doing.   There's no benefit to beating yourself up while indulging in something you 'know' is bad for you, as that poisons the well, so to speak.  And, there's no gain when doing things unconsciously.  

What we eat 80-90% of the time is what matters most.  There is wiggle room to splurge if done mindfully, and ONLY depending upon one's current level of health, and health goals.  Splurging is NOT recommended when on a special macrobiotic healing diet for chronic diseased states.

Take it all in stride.  Enjoy it.  Learn from it.  Then, get back to what helps make you feel your best, as in the long run, that is what will bring you the greatest health, vitality, joy, peace, and a sense of purpose.

To learn more, check out How To Fee Great and Improve Your Health with a Macrobiotic Diet, one of my previously published macrobiotic books, now available as a FREE  E-Book.