Vegan Big Mac

"Two all-beef patties, special sauce, lettuce, cheese, pickles, onions on a sesame seed bun."

Even the healthiest and most environmentally conscious of us sometimes succumb to The Crave. Whether for donuts, french fries, ice cream, grilled cheese, onion rings, or fast food hamburgers, it's perfectly normal to get that itch. Eating fast food once won't kill you, but eating it regularly certainly will, and there's a slew of social, economic, and environmental impacts that come with the cheap-and-easy fast food habit. Every time you buy a Big Mac (for example) you use your hard-earned dollar to vote for feed lots, unsanitary meat practices, unsafe working conditions, horrendous human rights violations, illegal labor, large food corporations, big oil companies, and a general disdain for the health and well-being of your body and your planet. That's a pretty hefty unrealized cost for your $3.50 worth of fast food.

Now, you might say that at 540 calories, a Big Mac isn't all that bad nutritionally, right? Let's break it down with some Nutrition Facts straight from McD's (based on a 2,000 calorie-per-day diet):

Big Mac	Large Fries
Calories: 540 (27% RDA, 260 from fat)	Calories: 500 (25% RDA, 220 from fat)
Fat (g): 29 (45% RDA)	Fat (g): 25 (38% RDA)
Sodium: 1040 mg (43% RDA)	Sodium: 350 mg (15% RDA)
Protein (g): 25	Protein (g): 6

So, the sandwich itself is pretty bad for a meal, and we all know you don't just order a Big Mac. You get fries with that. Oh yes, you do. That almost doubles the fat and calories, and adds 33% to the sodium (not counting ketchup at 110mg/5% RDA per packet!) so that in one meal, you've hammered out virtually your entire allowance of those three items. Shudder.

We crafted a vegan Big Mac to illustrate how easy it is to scratch the junk food itch without sacrificing our principles. And boy, does it scratch it. What's our tally? 530 calories, 13.5g fat, 1000mg sodium and 38g protein. We significantly reduced the fat and increased the protein substantially! Fool your children, trick your friends. and satisfy the dirty junk-food-loving kid hiding inside you.

*Rose prefers it non-Big Mac style (single patty, 1 bun, 1 slice cheese): Cal:309, Fat:6.5g, Sodium:660mg and Protein:19g

 Serves 2
INGREDIENTS:

• 1/2 white onion, finely diced
• 1 Tbsp olive oil
• 1/4 tsp salt
• 1 package tempeh (we used Turtle Island Five Grain)
• 1 tsp salt
• 1 clove garlic, minced
• 1/4 c panko
• 1/4 c vital wheat gluten
• 1/2 c water
• 4 Tbsp veganaise (vegan mayo)
• 2 Tbsp each: ketchup, mustard and pickle relish
• 4 thin slices vegan cheddar (we used Soy Station, which contains milk protein casein, but that's all we could find that was slice-able!)
• 3 Sandwich thin halves (there's no egg or dairy!)
• 1 Tbsp sesame seeds
• 1 tsp agave syrup + 1 tsp water
• Iceberg lettuce, cut into 2" dice
• handful of sliced sweet pickles

DIRECTIONS:

1. Begin preparing the patties: Bring a small pot of water to boil (large enough to fit tempeh block). Add tempeh and 1 tsp salt. Reduce to simmer, cover and cook for 10-12 minutes.
2. Remove from water and allow to cool to touch. Grate using a large side of cheese grater (this will work)!
3. Combine grated tempeh with garlic, salt, pepper, vital wheat gluten, panko and water. Combine with hands. 
4. Lay out a large square of wax paper and lightly spray with cooking spray or oil. 
5. Form 4 thin patties using a large cookie cutter as a ring mold on oiled wax paper. Press firmly and set aside.
6. Saute onions with 1 tbsp garlic and 1 tsp salt until sweetened and translucent.
7. Prepare special sauce by stirring together veganaise, ketchup, mustard and relish.
8. Stir agave syrup and water to blend. Lightly brush 2 sandwich thin tops with syrup/water blend and sprinkle with seeds. Toast in oven (400') or under broiler to quickly lightly brown.
9. Coat frying pan or cast-iron skillet (we use this one) with cooking spray, heat over medium.
10. Add patties and cook about 7 minutes per side until golden and crisp.
11. Layer: bottom bun, sauce, lettuce, cheese, burger, onions, bun, cheese, lettuce, pickles, burger, onion, top bun.