Our lives get so busy–work, school, appointments, kid’s games and concerts–it’s no wonder that most Americans grab a meal and go. Which is one reason why most Americans will get some fast food at the local McDonald’s or Burger King at least once a week. But a review of recent studies on fast food found that when it happens more than once a week it can lead to a greater risk of obesity and if it happens more than twice a week, there’s a much higher risk of type 2 diabetes and dying from heart disease. And this is disturbing because most Americans eat fast food at least once a week.
But fast food doesn’t have to be loaded with calories and fat. There are healthy options. This is why I love making Veggie Salad in a Pocket. It gives me the benefit of a plant strong salad–with a wide variety of vegetables–all tucked nicely into some pita bread. I like to use zucchini, broccoli and tomatoes but you can use other veggie combinations that you have on hand. I shoot for a wide variety of color. And I always include one veggie that has some crunch–it gives a nice variety to the sandwich. I’ve also used cucumber or shredded carrots in my pocket sandwiches and they’ve been just as fast and as good.
I like to drizzle some of our Creamy Italian dressing in there or you might try our Heart-Smart Hummus (you can find both of these recipes in our Salad Bar section). Their creaminess holds the salad fixings together and adds a tang that I like to have in this New Start fast food recipe. And of course, I add some creamy beans in there too–which is why I also add cannellini beans. They also add more protein to this quick and easy sandwich and give me more fiber that will fill me up. But not out.
If I already have some Creamy Italian dressing in the fridge and some pocket bread ready, this sandwich will take me no more time than waiting in line for some fast food. If you’re taking it on the road with you, wait til you’re ready to eat to add the salad dressing or your bread will get soggy. Just pack it in a small container. I like these “Zing on the Go” bottles that I found at Amazon. They hold about 2.5 ounces of my dressing and are easy to pop into my purse or lunch container.
VEGGIE SALAD IN A POCKET
Ingredients
- 1 cup chopped yellow squash or zucchini
- ¾ cup chopped raw broccoli
- 2 Roma tomatoes chopped coarsely
- 2 T or more of sliced black olives
- 2 T of snipped flat-leaf parsley
- ¼ cup of our creamy Italian dressing
- ¼ cup of cannellini beans drained
- 1 tsp turmeric
- Spinach or Romaine lettuce opt.
- Whole grain Pita bread
Instructions
- In a medium bowl, combine the squash, broccoli, tomatoes, olives and parsley. Toss with Creamy Italian salad dressing. Then cover and chill for at least one hour. I like to make this a day ahead of when I plan to serve it.
- Meanwhile, make hummus with beans, 3 tablespoons of salad dressing and turmeric. Process in the blender or food processor until smooth and spreadable.
- Cut pita rounds in half. Open to make pockets. Spread hummus inside the pocket. Spoon chilled vegetable mix into the pockets. You can also add some fresh chopped spinach or Romaine lettuce, if desired. Enjoy!
