Category Archives: Sandwiches & Spreads

No-Egg Salad Sandwiches

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No-Egg Salad Sandwiches

Ingredients:

  • 1 block firm tofu, squeezed dry
  • ¾ cup chickpeas, rinsed and drained
  • ¼ or ½ cup *Low-Fat, Eggless Healthy Mayo (recipe below) or Vegenaise
  • ½ cup Dijon mustard
  • ½ cup celery, diced
  • ½ green onions, with scallions
  • ¾ cup frozen green peas, thawed in drainer under warm water
  • 3 Tbsps. Nutritional yeast
  • ½ tsp. garlic powder
  • ¼-1/8 tsp. cayenne powder for spice
  • 1 tsp. turmeric
  • ½ tsp. black pepper
  • 1 tsp. sea salt

In blender, briefly pulse tofu, chickpeas, ½ of the celery, and ½ of the onions. Barely pulse this and leave it very chunky. Transfer blender contents to large bowl. Add the other ½ of celery, onions, green peas and all other ingredients. Stir thoroughly and serve on your choice of whole grain bread with fresh leaves of spinach or lettuces.

Easy, Low-Fat, Eggless Mayo

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Low-fat, eggless mayo

  • 1 pound silken tofu
  • 1 tablespoon healthy sweetener (I use sucanat unrefined sugar or agave nectar)
  • 1 tablespoon red wine vinegar or fresh lemon juice
  • 1 1/2 tablespoons Dijon mustard
  • ¼ teaspoon fine sea salt

Remove water and drain tofu. I do this by setting it on a pile of paper towels in the refrigerator for a number of hours or overnight.

Scrape the tofu into a food processor.  Add the rest of the ingredients and puree until smooth and creamy.  Keeps in the refrigerator for about a week.

Recipe from Mary McDougall

Smashed Chickpea Avocado Sandwiches

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Smashed Chickpea Avocado Sandwich

Ingredients:

  • 1 (15 ounce) can chickpeas or garbanzo beans
  • 1 large ripe avocado
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons chopped green onion
  • Juice from 1 lime
  • Salt and pepper, to taste

Rinse and drain the chickpeas.  In a medium bowl, using a fork or potato masher, smash the chickpeas and avocado together. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.

Spread salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves.

Note: This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Also, this salad is best eaten the day it is made because it will turn brown due to the avocado.

Veggie Wraps & Pitas

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Veggie Wraps & Pitas

Ingredients:

  • Whole wheat tortilla wraps or whole wheat pita pockets
  • Veggies of your choice (shredded broccoli slaw, shredded carrots, turnip leaves, purple onion, cilantro)
  • Low-Fat Mayo (recipe below) or hummus (recipe under ‘Sandwiches & Spreads)
  • Fresh lime juice

Simply smooth low-fat mayo or hummus on wrap or in pita pocket, then pile it full of your favorite veggies, drizzle fresh lime juice over them, and eat! Delish!

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These are the veggies I used. I like the convenience of the pre-shredded broccoli slaw and carrots.

Mary McDougall’s Healthy Mayo—

  • 1 pound silken tofu 1 tablespoon healthy sweetener (I use sucanat unrefined sugar or agave nectar)
  • 1 tablespoon red wine vinegar or fresh lemon juice
  • 1 1/2 tablespoons Dijon mustard
  • ¼ teaspoon fine sea salt

Remove water and drain tofu. I do this by setting it on a pile of paper towels in the refrigerator for a number of hours or overnight.

Scrape the tofu into a food processor.  Add the rest of the ingredients and puree until smooth and creamy.  Keeps in the refrigerator for about a week. This is a spread you don’t have to feel guilty about!

My Spinach Artichoke Dip Cooking Demo

Made this 3-minute cooking demonstration last March for an application I was filling out for Physicians Committee for Responsible Medicine.

Basic Hummus Recipe

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Hummus is a flavorful Middle Eastern bean dip made from chickpeas, lemon juice, and garlic. You can make all kinds of variations from this basic recipe. Today I added: 1 chili in adobe sauce and 3 tbsps fire roasted tomatoes. Other variations could include: spinach, red peppers, sun dried tomatoes, the possibilities are endless. Hummus is a great dip, and can also be used as a flavorful spread on wraps, sandwiches, and bean burgers.

Hummus Basic Recipe–

Ingredients:

  • 1 clove garlic
  • juice from 1 lemon
  • 1 can chickpeas, drained and rinsed thoroughly
  • 1 tbsp. Tahini (this is sesame paste, and can be found in the peanut butter section of most grocery stores)
  • a little bit of water or veggie broth to blend

Add all ingredients to a blender or food processor in just enough water or veggie broth to achieve your desired texture. Try a number of the variations listed above.

Keeping it Garden Fresh Simple!

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Keeping it simple tonight with summer garden wonderfulness. Tomato sandwiches on sesame and oat breads, freshly-made roasted red pepper garlic hummus with Triskets, celery, and red peppers from my garden. Love delightful summer veggies!

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