I've been a vegetarian since 1975. By vegetarian, I mean that I don't eat meat, fish, or chicken but do eat eggs and things made from milk. I've maintained this diet on every bike tour I've taken. The purpose of this article is to share what I've learned in the process.

Finding enough food to eat when hungry, which seems to be all the time, is one problem that all bike tourists share regardless of eating habits. By restricting what foods I eat, the search for nourishment is all that more difficult. There are 4 strategies I employ to make sure that I won't ever find myself in need of food but have nothing available that I am willing to eat. They are restaurants, cooking, supermarkets, and Subway Sandwiches.

Restaurants

Unfortunately, not all restaurants offer vegetarian meals. I feel safe with Chinese, Indian and Mexican places. Italian restaurants usually offer some meatless options, though often it is pasta primavera, which I don't like. I can always find veggie pizza options. As a result, I can't count on finding a place to eat without knowing what kinds of restaurants I'll pass along the way.

The most common meal I eat in restaurants is breakfast, as there are always lots of things for a vegetarian to eat on the menu. If I am staying in a motel, it is becoming quite common for them to offer a "dry" breakfast consisting of cereals, milk, coffee, breads, and pastries. When this is available, I usually gorge myself on Cheerios or Raisin Bran with a splash of milk (a bowlful of milk upsets my stomach) and bagels, if there.

I often eat a lunch meal at a Chinese restaurant if I can find one and I am not carrying enough sandwiches for the entire day. I do this because 1) I really like Chinese food and 2) I can get a full plate of broccoli, a vegetable I try to eat daily.

Dinner is usually a choice point. I am as likely to cook my own dinner as buy it at a restaurant. Often, this is determined by my vegetables intake during the day! If I feel that my diet has been healthy, I am more likely to go out and eat a pizza, Indian or Mexican food (if I can find a place). I'll cook otherwise, usually a potful of broccoli and a bean or pasta dish. Details about cooking are in the next section.

I never plan on eating at fast food restaurants as their menus offer very little to a vegetarian. That said, I do like the occasional bag of fries and a chocolate shake. Though, the last time even this wasn't very good. One bright spot is Wendy's, who offers a baked potato covered in cheese (whiz?). In addition, non-chain burger places often have veggie burgers, which I always order with a bag of fries!

Cooking

I always carry an alcohol stove, two pots with lids (that can be used a frying pans), a tiny square of cutting board, oil and spices. I like the alcohol stove because it is light, cheap, has no moving parts, and the fuel is easy to find and renewable. The oil and spices consists of 6 ounces of olive oil and soy sauce, vegetable bouillon cubes, cayenne and crushed chili peppers, fresh ginger root, granulated onions, salt, pepper, and sugar packets. Food basics are ramen noodles, dehydrated re-fried beans (a real find!), a box of Zatarain's New Orleans Style Red Beans & Rice, oatmeal, and some cheddar cheese. If I am cooking dinner, I stop and buy a head or two of broccoli, which goes well with all the above basics.

The only breakfast I can make is oatmeal, with the rare exception of eggs. While it is filling, I don't particularly like oatmeal. What's more, eating breakfast at a local cafe or diner is one of those small pleasures that add color to a bike tour.

I've never stopped by the side of the road and made myself a hot lunch. The main reason for this is that when I am riding the bike, I don't like the idea of stopping, unloading gear, setting up the stove, cooking and then cleaning up. But, so far, my tours have either been in the US or Europe. Were there no other options, I'd do it in a heartbeat.

When I am being hosted from one of the hospitality sites (couchsurfing or warmshowers), I have learned to always alert my hosts that I am a vegetarian (and don't expect to be fed). I also offer to cook them a vegetarian meal, since some people don't feel confident in their vegetarian skills. This is why I carry fresh ginger root. I make a killer baked tofu (recipe below) that, when added to stir-fried veggies, is an easy-to-make great meal.

One piece of cooking gear that I find indispensable is a Pot Cozy. A Pot Cozy is an insulated sleeve that fits around a pot of boiling water to keep it hot. Most of what I make on my stove, oatmeal, pasta, beans, rice, needs to soak in hot water to cook. Instead of trying to simmer these on my alcohol stove (not possible), I boil the water, put in the ingredients, and tightly wrap the cozy around the pot. This not only works great but frees up my stove to steam the broccoli! Here are full directions for making your own pot cozy.

Supermarkets

I usually stop at a supermarket every day for fresh fruit and vegetables and to restock my larder. I try to eat 2 bananas a day as healthy fuel. While apples are a bit heavy, I carry them if there are no bananas or the ones available are inedible. I try to always have a head of broccoli with me. Broccoli will last two or three days stuffed in a pannier in a plastic bag with water dribbled on it every so often. Should I be cooking breakfast the next morning, I buy fruit that travels well, such as, green bananas, apples, or oranges.

If I will be making my own lunch, I look for a ripe avocado, tomatoes and red onions. For bread, I prefer whole wheat pitas because they are good and last for several days in a pannier. A good sandwich is avocado, red onions, tomatoes and cheese with salt and pepper sprinkled on it and put inside a pita. I often enhance this feast with a bag of potato chips.

In Europe, where many villages have a greengrocer and bakery shop, I got into the habit of buying a selection of vegetables and making a salad on a park bench. I'd get red peppers, celery (by the stalk in France), carrots, a red onion, avocado, cucumber, olives, crumbly cheese, and anything else that looked good. I cut them up, poured in some olive oil and soy sauce, and took a bite of bread for every forkful of salad. The only problem is cleaning the oil out of the pot at end.

For snacks, I like to carry raisins, unsalted roasted peanuts, and (these days) Snickers bars. I always look for soft fruits that might be in season, such as cherries, peaches, plums, grapes, or even watermelon! On my tour up the Atlantic Coast, I ate a small watermelon for lunch! I don't go much for cookies or pastries, though I sometimes buy carry Fig Newtons for the road.

Subway Sandwiches

Subway Sandwich shops deserves its own section. I have discovered that I am more likely to stop and eat if I am carrying pre-made sandwiches versus fixing them myself on the road. There are thousands of Subway Sandwich shops in the US and they offer a cheap veggie sandwich that I like. What's more, they are now starting to carry a tasty veggie patty that turns the veggie sandwich into a well-garnished veggie burger. This is one of my favorites and I often have them day after day on tour. If you are carrying a cellphone that can access the internet, Subway's website has a simple page that identifies Subway locations near a town you enter. On my last tour, I used this application repeatedly to locate a nearby source of an easy, neat, and tasty lunch.

If Subways aren't around, I look for a Quisno's, local deli, or supermarket. These days, most big markets have delis that make sandwiches. While I prefer Subways, both for price and the veggie patty, these other places often make good choices, too.

Keeping things fresh

One problem I deal with is how to keep things fresh, and unbruised, as possible while jostling them in hot panniers all day. Most foods that I carry either don't need refrigeration or can stand warm temperatures for several days. I discovered that a block of cheddar cheese will last for many days without refrigeration, though, if a motel room has ice or a fridge my cheese goes there at night. The cheese will become quite oily when it gets hot, so be sure to wrap it up tightly.

Many fruits and vegetables travel well, such as apples, broccoli, carrots, red onions. Avocados and tomatoes need to be cushioned to prevent bruising and punctures. Bananas, of course, are very fragile. I have tried putting them in a pannier, a jersey pocket, and even carried them in my Camelbak, all to no avail. The best spot I've found is inside a padded area of my handlebar bag. It also helps to buy firmer bananas to start with.

One great idea I stumbled on recently takes advantage of my Camelbak, a water bag in a backpack I wear on all my tours. In hot weather, a common trick is to put ice in the bladder, which keeps the water cold for hours. In addition, the backpack compartment stays cool, as well. I put anything I want to stay cold in the icy Camelbak. Obviously, since I carry this bag on my back, I only put cheese and other light things, like a chocolate bar, in it.

Cooking for hosts

I often offer to take my hosts out to dinner, as long as the place we go has vegetarian options. If it seems proper, I offer to cook it myself. This guarantees that I get a good meal!

Many people, even accomplished cooks, have no idea what to make a vegetarian for dinner. What's more, most people associate vegetarian diets with tofu and most people don't like tofu. So, I take it as my mission to cook up a meal with some really good tofu.

I've discovered a great recipe for baked tofu that even committed meat eaters will find tasty (at least once!). Assuming I can find a tub (16 oz) of extra firm tofu in the local markets (the firmer, the better), I bake up some tofu for dinner and sandwiches the next day.

Baked Tofu Recipe

The recipe only requires mixing commonly found ingredients and then baking in an oven.

The marinade consists of

1 1/2 Tablespoons (yes, tablespoons) of chopped fresh Ginger root (which is why I carry it with me)
1 teaspoon chopped garlic
2 teaspoons honey
2 teaspoons Balsamic Vinegar
6 Tablespoons Soy Sauce (I try to always have this amount with me if I am visiting a host)

Stir these together with a spoon to make sure the honey is mixed into the liquid.

Cut the tofu into half-inch slices, laying them flat in a baking dish, and pour the liquid on it. Try to tile the pieces to take up as much of the bottom of the baking dish as possible. Put in a 400 degree oven until the liquid is gone, about 30 minutes. Let cool for a few minutes before eating.

When cool, either eat or put in the refrigerator for up to 4 days.

Note that the baking dish will be covered with a hard, black residue when the tofu is finished baking. Let the host know this and suggest using a good, non-stick dish or foil inside to prevent ruining the baking dish. At home, I use an enameled baking dish that the residue doesn't stick to.

Quick Cheese Sauce

If tofu isn't available, my next "go to" meal is Rigatoni and Broccoli with Quick Cheese Sauce.

I make a Quick Cheese Sauce by starting with a can of Campbell's Mushroom Soup (the full fat one) and adding granulated onions, cayenne pepper, and, if available, paprika. I stir this and when it gets hot enough, I add some grated cheddar cheese and let it melt in. The more cheese; the gooier it gets.

After cooking the rigatoni and steaming the broccoli, I mix them together in a big bowl and pour the cheese sauce over it. While it isn't a low fat meal, it is really tasty and completely vegetarian!

Other tips

If you are going to be in a country that speaks a foreign language, either memorize the phrase that best describes your diet or have it written down to show people.

The English of many waiters doesn't often extend to questions vegetarians might ask so know how to read a menu in the native tongue.

Don't expect any vegetarian options on a menu in French cafe.

Take bulk or hard to find foods with you, don't assume you can find them before you start riding.

Use the Happy Cow website to find places that cater to vegetarians.

Use Yelp to find specific kinds of restaurants (and lots of other places).

Take a small wooden spoon to cook with.

Pack a small (4 inch) square of cutting board.

Before you leave, sample a few boxed grain dishes to see how good they taste and hard they are to cook.

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