Lighten up Your Lunch

April 17, 2018

Who doesn’t love a sandwich for lunch? But sometimes the bread and the filling can leave us feeling like we’ve been stuffed like an over-filled pita!


Let’s lighten up our sandwiches so we can continue to enjoy them as the days warm and we want to feel light and fresh! Here are two ideas I just love. How about you?


Roasted Strawberry Toast

Some of us just can’t get our heads around a savory breakfast like soft porridge and greens, but we do want to feel nourished by more than a smoothie, right? I love this quick treat in the morning when I have absolutely no time in the morning. And actually, this makes the perfect pre-workout snack as well as a light lunch or afternoon treat.


Makes 1-2 servings


2 pints strawberries, stemmed and halved

Pinch sea salt

2 tablespoons brown rice syrup

Vegan cream cheese substitute

2 slices whole grain bread, toasted

Balsamic vinegar

Juice of ¼ fresh lemon

Several leaves fresh mint, coarsely chopped


Preheat oven to 375o and line a baking sheet with parchment paper.


Toss the berries with syrup and a pinch of salt to coat and spread on baking sheet, avoiding overlap. Roast, uncovered, until the berries are soft and lightly browned, about 30 min. Allow the berries to cool completely before transferring to a container to store the ones you’re not using in the fridge.


To assemble, lay 2 slices of toasted whole grain bread on a dry surface. Spread a thin layer of vegan cream cheese substitute on the bread and cover with roasted berries. Drizzle lightly with balsamic vinegar and fresh lemon juice and mint.


COOK’S TIP: Pre-roast your strawberries ahead of time so you can simply assemble the sandwich.


Pad Thai Tofu Sandwich

I love this sandwich because it combines 2 of my favorite things: Pad Thai and bread! You’ll love how satisfying this high protein sandwich is. The different tastes and textures make every bite just perfect.


Makes 1-2 servings


Peanut sauce:

½ cup organic or Valencia peanut butter

1 teaspoon sesame oil

1 teaspoon brown rice vinegar

½ teaspoon garlic powder

½ teaspoon organic soy sauce

1 teaspoon hot sauce (like sriracha)


2 slices baked tofu, shredded

1 cup julienne carrot

½ cup finely shredded napa cabbage

2-3 red radishes, fine julienne pieces

2-3 fresh scallions, sliced thinly on the diagonal

3-4 sprigs fresh basil, leaves removed and shredded

1 tablespoon avocado oil

½ teaspoon organic soy sauce

Juice of ¼ fresh lemon


2 slices whole grain bread, toasted


Make the peanut sauce by combining whisking all ingredients together until smooth, adjusting seasoning to your taste.


Make the “pad thai” by combining tofu, carrot, cabbage, radishes, scallions and basil with oil, soy sauce and lemon. Mix well to combine.


Spread the peanut sauce on toasted bread and top with tofu mixture.


COOK’S TIP: You can make the sauce and filling ahead of time to streamline the process of making this for a quick lunch. The ingredients will keep, in the fridge, for a couple of days.


COOK’S TIP:  Vary the vegetables as you like…and switch tofu for tempeh for variety.