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Springdale, Arkansas, United States
Yoga and reading are my passions - followed closely by jewelry-making and cooking plant-based meals. My husband is my guinea pig for my recipes and thankfully he's a willing subject! Be sure to visit my Etsy store: https://www.etsy.com/shop/TheBookishYogini?ref=search_shop_redirect

Monday, January 6, 2014

21Day Vegan Restart - Eating Out

Eating out can be a challenge for a vegan or vegetarian, unless you're in New York City!

Some of the vegan options in New York City
My husband and I have now had almost two years' experience (our veganversary is April 4!)  To help you out, the lists below come from a very helpful link at NutritionMD.org. to help you choose healthfully while dining out. 

Candle 79 in New York City, 2012
If you live in Bella Vista, we recommend El Pueblito, located on Forest Hills Boulevard.  Recently, we ate there and ordered their vegetarian fajitas - they were wonderful!  Full of ALL kinds of veggies and not as greasy as some restaurants make theirs. 

Here is another article about eating vegan in restaurants:
Eating Vegan at Chain Restaurants

Dining Out: Expand Your Horizons with World Cuisine
Ethnic restaurants often have healthy vegetarian dairy-free menu items. There may even be some in your neighborhood. Check out just a few of the healthy and interesting meals you'll find.
World CuisineStaplesSample Dishes
MexicanRice Beans (refried or black)
Fresh vegetablesTortillas
Soft or hard tacos
Vegetable fajitas
ChineseFresh vegetables
Mixed vegetables in garlic sauce over brown rice
Tofu and broccoli in black bean sauce
Sweet and sour soup with tofu
Vegetable fried rice (no egg)
ItalianPasta Vegetables
  • Tomatoes
  • Broccoli
  • Spinach
  • Eggplant
  • Mushrooms
  • Onion
Pasta primavera
Grilled eggplant with marinara sauce
Minestrone (with white beans and pasta)
Middle EasternWhole grains
  • Couscous
  • Bulgur
  • Pita bread
  • Rice
  • Eggplant
  • Zucchini
  • Peppers
  • Tomatoes
Hummus with whole wheat pita bread
Filfil Rumi Mahshi (stuffed green peppers)
Mujadarra (lentils and rice)
Dolmas (grape leaves stuffed with bulgur wheat)
  • Cucumber
  • Scallion
  • Cabbage
  • Carrot
  • Sweet potato
Udon and soba noodles
Soybeans, tofu, and miso
Vegetable sushi, avocado, shitake mushroom and cucumber rolls
Miso soup
Cucumber salad
Seaweed salad
Edamame (whole soy beans)
Sesame soba noodles
  • Potatoes
  • Cabbage
  • Collards
  • Tomatoes
Injera (flatbread)
Vegetarian platter
Yemiser W'et (spicy lentil stew)
Yatkilt Alitcha (cabbage, potatoes, carrots, and onions)
Timatim Fitfit (fresh salad of chopped tomatoes and onion)
Yeabesha Gommen (collard greens)
VietnameseFresh vegetables
Fresh herbs
Vegetable Pho (noodle soup topped with vegetables)
Nom (grated vegetable salads seasoned with vinegar and chilis)
Fresh spring rolls with noodles and cabbage
Vermicelli with grilled vegetables and seasonings

Dining Out: Chains and fast food options
The All-American Chain Restaurant
The tips above should help you order at any restaurant. However, here are a few special suggestions for some common restaurants:
  • Chili's: Ask them to make you fajitas with grilled vegetables and rice with a side of beans. Other options include a dinner salad and the Guiltless Tomato Basil Pasta.
  • Pizza Hut (or any pizza place): Veggie pizza (hold the cheese)
  • California Pizza Kitchen: Veggie calzone (hold the cheese)
  • Houston Steak House: Excellent veggie burger (hold the cheese)
  • Ruby Tuesday: Huge salad bar loaded with fruits and vegetables. They also have a veggie burger (hold the cheese).
  • Fuddruckers: Veggie burger (hold the cheese)
  • Johnny Rockets: Steamliner Veggie Burger (hold the cheese)
  • Don Pablo's: Portobella mushroom and vegetable fajitas
  • Baja Fresh: Vegetarian bare burrito or grilled veggie tacos (hold cheese on both); rice and beans platter
  • The Wrap: Teriyaki tofu wrap or bowl; beans and rice burrito (hold the cheese)
Fast Food
While fast food is often a less-than-healthful option, sometimes it can work out just fine. If you're stuck on a long road trip or caught with only five minutes to spare before your meeting, vegan options are available at many fast-food restaurants.
  • Chipotle: Beans and rice burrito (hold the guacamole, hold the cheese and sour cream)
  • Subway: Veggie Delite sub on whole wheat or Veggie Delite salad (hold the cheese, hold the mayo, light on the oil).
  • Blimpie: VegiMax, (hold the cheese and mayo, hold the oil)
They didn't mention Wendy's.  At Wendy's we order a baked potato and a side salad.  It would be great if they offered salsa to top the potato, but they don't, and trust me when I say that ketchup is not the same.  (Yuck!).

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