I eat two meals a day (a.k.a. intermittent fasting which is just a fancy and unnecessarily mystifying term for combining breakfast and lunch in one meal and eating it mid-morning). Although this is actually liberating in many ways, the timing of the first meal often occurs while I am out and about till at least mid-day, and far from home.
I have a list of foods that I no longer eat, so the food available to buy in and around train stations (and in most cafés but that is slowly getting better) are out of the question.
I also have a long list of foods that I try to eat daily or almost, and these muffins tick many of the boxes, and there is nothing in them that is unhealthy. In winter, it is best to remember to take them out of the freezer the night before. In summer, they can go straight from freezer to rucksack and thaw on the way. A small container of yoghurt for dipping is a nice luxury but not a must.
Spices and vegetables can of course be adjusted to your own preferences.
Two or three muffins, depending how long I am going to be out and the length of the walk, are enough.
150 g chickpea flour
75 ml water (more if needed)
1 tsp ground cumin
1 tsp tumeric
1 tbls kalonji
Chili flakes to taste
2 tblsp nutritional yeast
1 tsp amla powder
1 tsp baking soda
1 tblsp apple cider vinegar
2 tblsp ground dried mushrooms
1 tblsp ground dried seaweed
150 g chopped or grated vegetables, eg. red bell pepper, red onion, carrot, spinach ….
Mix chickpea flour with water and let rest while preparing the rest of the ingredients and preheating the oven to 190C.
Mix in everything else. Adjust for texture. The mixture should not be runny but quite easily spooned into muffin cups and slightly pressed down.
Grease twelve muffin cups, fill them to not quite full, and bake for 20-30 minutes till the proverbial stick or tip of a knife blade comes out clean.