The Story Behind the Recipe
How do we get the school year off to a healthy, nourishing start? And what, exactly, are we spreading on our vegan sandwiches?
A long time ago, I was riding the bus, sitting by myself in a window seat. A few stops later, a woman wearing huge, dark, very old-fashioned sunglasses got on and took the empty seat beside me. She smiled and said hello. I politely said hello back.
Every few minutes, she'd smile to herself and mumble something I couldn't quite make out.
I mostly kept to myself. I couldn't understand a word she was saying, and she didn't seem to be bothering anyone.
I remember the bus turning toward Yehuda Maccabi Street (a street in Tel Aviv) when she leaned over to look out my window at the sky. Suddenly, in a perfectly clear voice, she said, "Have you noticed that when kids leave school for summer break, the weather is bright and cheerful? But when they go back, the weather turns gloomy and clouds start covering the sky? It's like everything gets a little sadder when vacation ends."
Honestly, I'd never thought about it. But there is something a little melancholy about that.
What do you think? Was my eccentric seatmate onto something, or was this just more random bus chatter?
I don't remember how that bus ride ended. But every year, as summer break winds down, I find myself looking up to see whether the clouds are starting to roll in.
All right, enough about buses and mysterious strangers. The kids are heading back to school, and we need something to put between two slices of bread for their midmorning snack break.
There are no culinary breakthroughs in this post. I'm sure every parent has packed one of these sandwiches—or something very close to it—before. Hummus again?
There aren't really any recipes here, either, apart from the homemade Nutella-style spread.
So what's the point?
Mostly, it's a reminder that a kid-friendly snack can be nourishing, delicious, and either sweet or savory. It's also a chance to look at what those sandwiches bring to the table nutritionally. Did you know that a vegan tahini sandwich can provide almost half the daily iron requirement for a child ages 9–13?
All these sandwiches are made with whole wheat bread. Its fiber helps kids feel satisfied and keeps them fueled until lunch. Adding a source of healthy fat—peanut butter, tahini, or almond butter—also slows digestion, helping support steady energy and focus.
Don't forget to pack a water bottle rather than a sugary juice drink.
Here's to a great school year, everyone!
Created with my favorite nutrition coach and fitness instructor, Noam Bachar (an Israeli nutrition and fitness professional).
Ingredients
Hazelnut-Cocoa Spread (Homemade Nutella-Style Spread):
- 300 g (10.6 oz) raw, shelled hazelnuts, soaked in water overnight (at least 5 hours)
- 3/4 cup almond or rice milk
- 100 g (3.5 oz) confectioners' sugar
- 3 tablespoons cocoa powder
- 1 teaspoon canola oil (or coconut oil, if you prefer)
- Pinch of salt
Halva-Style Sandwich:
- 1 tablespoon tahini, undiluted
- 1 level teaspoon silan (date syrup)
Tahini and Almond Butter Sandwich:
- 1 tablespoon tahini, undiluted
- 1 tablespoon almond butter
- 2 tablespoons lemon juice
- A little salt
Chocolate Sandwich with a Nutritious Twist:
- 1 tablespoon tahini, undiluted, or 1 tablespoon almond butter
- 1 teaspoon cocoa powder
- 1/2 teaspoon silan
Peanut Butter and Jam Sandwich:
- 1/2 tablespoon natural peanut butter with no added sugar
- 1/2 tablespoon jam
Tahini and Tomato Sandwich:
- 1 tablespoon whole sesame tahini, undiluted
- 1/2 Tamar tomato (an Israeli plum tomato variety)
Hummus and Bell Pepper Sandwich:
- 1 tablespoon homemade hummus
- 1/2 bell pepper, sliced
Tofu and Hummus Sandwich:
- 30 g (1 oz) tofu cubes, seared in a very hot skillet
- 1 tablespoon homemade hummus
Directions
For the Hazelnut Spread:
- Drain the soaked hazelnuts and process thoroughly in a food processor.
- Add the remaining ingredients and continue processing until you have a smooth, uniform spread.
- For storage, divide the spread among several jars and refrigerate.
And what's for breakfast? How about a bowl of buckwheat porridge?
