Sandwiches






Enjoy every sandwich.


Notice: I am moving house. I will be in homeless limbo for the next six weeks. I may not be able to blog. Have a great summer.

Coming Soon: HEALTH COACH TALKS with Valerie Tonner, ARMT, LCSP (Phys.), Researcher-Writer, Health Pioneer, Health PR.




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INDIAN SPICED BLACK BEAN & TOFU BURGERS
1/4 red onion, roughly chopped
1 bell pepper, cored, cut into pieces
6 ounces fresh mushroom of your choice
One, 16-ounce can black beans, rinsed and drained
2 t garam masala 
1/2 t or sea salt
6 ounces soft silken tofu (I prefer Mori-nu brand)
1 c panko bread crumbs
2 t coconut oil
12 burger buns
mayonnaise 
2 c fresh arugula
6 ounces goat cheese 

Pulse the first six ingredients in a food processor until the mixture becomes finely minced.

Drain the tofu and pat dry. With a large spoon, mix the tofu and the panko bread crumbs into the patty mixture. You can taste the mixture and add additional garam masala seasoning or salt, if needed. Refrigerate the patty mixture for at least 20 minutes (or overnight). The mixture should be moist, but just firm enough to hold a patty shape - if it is too wet, mix in 1/4 additional bread crumbs. Shape the mixture into 6-8 patties.

When ready to cook, heat a frying pan over medium heat and swirl in the cooking oil. When hot, carefully add as many patties that can fit without touching. Fry each side until it is golden brown, about 2-3 minutes per side. Assemble the patties onto each bun with mayonnaise, arugula and cheese. Steamy Kitchen











WHITE BEAN ARTICHOKE BASIL TOASTS
1 clove garlic
1 14-ounce can chickpeas or white beans, rinsed and drained
a handful of fresh basil
juice of one lemon (or two, if you love tangy like me!)
a generous drizzle of good quality olive oil
salt and pepper to taste
1 heaping c canned or jarred artichoke hearts, drained
about 2 c fresh baby spinach or other greens
10 small pieces of whole wheat bread, toasted

Pulse the garlic and chickpeas and about half of the basil in a food processor until finely minced and crumbly.

Cut the remaining basil into ribbons and chop the artichokes. Toss the chickpea mixture with the lemon, basil, olive oil, salt and pepper, and artichoke hearts. Taste and adjust to your liking.

Add the spinach or greens just before serving. Serve on the toasted bread. Pinch of Yum





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Doghouse Diaries





PERSIAN HERB, WALNUT AND CHEESE SANDWICH (Noon Panir Sabzi)
1/2 c feta cheese
2 T flat-leaf parsley, leaves and soft stems
2 T coriander, leaves and stems
1/2 T chives
1/2 T mint
1/2 T tarragon
2t basil leaves
1/4 c walnut
6 radishes

1 loaf of Sourdough bread

Wash and dry the herbs in a salad spinner (if you don’t have a salad spinner simply place the herbs in a tea towel and spin until dry).

Slice the radishes, feta cheese and the bread.

To assemble the sandwich, first place a layer of cheese on a slice of bread followed by radishes and walnuts. Finally, place a generous amount of mixed herbs (chives, mint tarragon, parsley, basil, and coriander) on top of the cheese and finish it off with a slice of bread on top. Cooking With Atoosa







RYE AND LABNEH TOAST 
Toast wholegrain rye bread, lather with labneh, avocado, sliced heirloom tomatoes, and then sprinkle with coriander, mixed seeds, and a squeeze of lime.




GREEN GODDESS EGG SALAD
WITH AVOCADO
8 large eggs - hard boiled, peeled, cooled 1/2 c mayo 
2 small stalks celery, finely chopped
2 green onions, white and green parts,
finely chopped
1/2 c chopped mix of any of the following herbs - Italian parsley, dill, tarragon, basil, cilantro
1-2 t Dijon mustard
1- 2 T capers 
1 t lemon zest 
1 avocado - dice half, slice half 
2 c micro greens or sprouts 
sliced radishes 
sliced tomatoes 
sea salt and freshly ground pepper 
bread


In a medium bowl, mix the mayonnaise, celery, green onions, fresh herbs, capers, zest and mustard. Peel the eggs and chop finely. Add eggs to the mayonnaise mixture and gently fold in. Add the diced avocado, gently fold in. Season with salt and pepper to taste.

Spread bread with mayo - and mustard if you like, and layer sliced tomatoes, avocado and radish. Top with a generous amount of egg salad, and sprouts.  











EASY CHICKEN GYROS & TZATZIKI SAUCE
4 chicken breasts, pounded to ½ inch thickness
1 T mediterranean seasoning
1 red pepper, thinly sliced
½ red onion, thinly sliced
4 pitas
optional: lettuce, feta cheese crumbles


tzatziki sauce
½ English cucumber, peeled and diced
2 c cold plain Greek yogurt
4 t minced garlic
⅓ c chopped dill, fresh or frozen (may sub 2 tablespoons dried dill)
1 & ½ T freshly squeezed lemon juice (juice of ½ medium lemon)
½ t salt, or to taste
⅛ t black pepper


Puree all sauce ingredients in a blender or food processor. Cover and chill until ready to serve. Make this a few hours in advance or the night before so that the flavours can marinate.

Season chicken breasts with mediterranean seasoning. Cook in a large skillet or pan over medium heat 5-6 minutes on each side until cooked through. Cut into strips.

Lay pitas on a clean surface. Add lettuce, chicken, red pepper strips, and onions. Top with tzatziki sauce and feta. Fold pita over like a sandwich, or roll. 
Creme De La Crumb






CHICKEN, SUN-DRIED TOMATO, & ASPARAGUS PESTO SANDWICH

Asparagus Pesto
1/2 bunch of asparagus, ends trimmed
4 garlic cloves, peeled
1/4 c fresh Parmesan cheese
1/4 c slivered almonds
About 20 fresh basil leaves
olive oil
salt and pepper


Sandwiches
4 slices of bread
4 slices fresh mozzarella cheese
1/3 c chopped sun-dried tomatoes
About 2 c cooked chicken
red onion slices 


Preheat oven to 400 degrees.

Lightly oil a baking sheet. Chop asparagus in thirds and toss onto to pan in one even layer. Add the peeled garlic coves and toss in the oven for 10 minutes.

In a food processor, puree together the asparagus, garlic cloves, Parmesan, almonds, and basil. Drizzle in olive oil until desired consistency is reached, smooth and past-like, spreadable. Season to taste.

In a grill pan, or skillet, over medium heat, start toasting the bread slices until golden brown - flip and add the cheese slices. When the cheese has started to melt, add the sun-dried tomatoes, chicken, and red onion.

On the other two slices of toast, smear on a couple tablespoons each with the Asparagus Pesto.





Calm Down Party Flyer by Nathaniel Russell


Quote: Enjoy every sandwich. - Warren Zevon





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Almonds: An Ideal Staple Food




CANDY WITH BENEFITS™ Superfood Feature


The almond tree is native to the Mediterranean climate region of the Middle East, eastward to Iran, India, and as far as the Indus River in Pakistan. It was cultivated by humans in ancient times along the shores of the Mediterranean into North Africa, Asia and southern Europe, and in more recent times, transported to other parts of the world, notably California.


Almond Drupes - click to expand

Almonds are a nutrient-dense, high-energy, high quality protein, cholesterol-lowering healthy fat, low Glycemic Index carbohydrate, antioxidant-rich, sulphite-free, high-fibre superfood.



Wild Almond tree, Israel - click to expand


While wild almond species are toxic, domesticated almonds are not. The metabolism of amygdalin produces hydrogen cyanide, a potent toxin. Beta-glucosidase, one of the enzymes that catalyzes the release of cyanide from amygdalin, is present in the human small intestine and in a variety of common foods. 
Jared Diamond suggests that a common genetic mutation causes an absence of amygdalin, and this mutant was grown by early farmers, at first unintentionally in the garbage heaps, and later intentionally in their orchards.

The pollination of California's almonds is the largest annual managed pollination event in the world, with close to one million hives (nearly half of all beehives in the USA) being trucked in February to the almond groves.

Much of the pollination is managed by pollination brokers, who contract with migratory beekeepers from at least 49 states for the event. This business has been heavily affected by colony collapse disorder, causing nationwide shortages of honey bees and increasing the price of insect pollination. 
To alleviate almond growers from the rising cost of insect pollination, researchers at the Agricultural Research Service (ARS) have developed a new line of self-pollinating almond trees. 

 Mature Almonds - click to expand

Self-pollinating almond trees, such as the Tuono, have been around for a while, but their harvest is not as desirable as the insect-pollinated, Nonpareil almond tree. The Nonpareil tree produces large, smooth almonds and offers 60–65% edible kernel per nut. 


Almond Cultivars
 click to expand






SUPERFOOD DEFINED

For a food to qualify as a superfood by HEALTH COACH standards, it must be:

  • A whole food 
  • Natural and pure (organic when possible and always non-GM) 
  • Nutrient-dense 
  • Health-promoting 
  • The ability to act as medicine - to help heal your body


CANDY WITH BENEFITS™
superfood for heroes
are made with whole almonds





Almonds are nutrient dense: 
(23g - 1/4 cup) 

    • 10% Protein, 2% carbohydrate, 11% Fibre, 7% Calories
    • 49% Biotin, 40% Vitamin E, 27% Manganese, 26% Copper, 18% Vitamin B2, 16% Phosphorous, 15% Magnesium, 15% Molybdenum
    • The antioxidant value of almonds described in ORAC units is: 4,454 μ mol TE/100gORAC values are in units of µmol TE/100g (micromol Trolox Equivalent per 100 grams) The daily recommendation is 3000 to 5000 units of antioxidants.
    • 100 grams of almonds contain 12.20g or 30% of the daily recommended amount of dietary fibre. The high fibre of almonds help to prevent LDL (bad) cholesterol absorption by binding with substances containing cancer-causing chemicals, enhances colon efficiency, and promotes bowel function to reduce the risk of colitis, colon cancer, and hemorrhoids.
    • Almond Antioxidants: Alpha & Beta Carotenes, Cryptoxanthin, Lutein, Zeaxanthin, Lycopene, Full-Spectrum Omega Essential Fatty Acids, Kaempferol,  Quercetin, and Resveratrol
    • Almond skins are a rich source of bioactive polyphenols. The flavonoids found in almond skins team up with the vitamin E found in their meat to more than double the antioxidant punch either delivers when administered separately, shows a study published in the Journal of Nutrition. Twenty potent antioxidant flavonoids were identified. 
    • Roasting is the most suitable type of industrial processing of almonds to obtain almond skin extracts with the greatest antioxidant capacity.
    • Almond Vitamins: B Complex, C, A, D, and K
    • Almond Minerals: Iron, Fluoride, Magnesium, Manganese, Potassium, Zinc, Sodium, Selenium, and Calcium
    • Almonds raise levels of the hormone cholecystokinin, which is associated with a satisfied feeling of fullness. Including almonds in a diet could promote the exclusion of less nutritious foods, which improves the entire nutritional quality of diet. Researchers have also discovered that almonds help prevent carbohydrates from being absorbed, and to stop their own fat from being absorbed.



    • Almonds are the seeds of the fruit of the almond tree. Sweet almonds are the type that are eaten. Bitter almonds are used to make almond oil that is used as a flavoring agent for foods and liqueurs.
    • Practical Tip: To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of nuts or 2 tablespoons of nut butter at least 4 times a week.
       





    Almonds:

    • Decrease LDL cholesterol by 7%, and total cholesterol by 5% - the same as statin medication
    • Lower blood pressure
    • Decrease the after-meal rise in blood sugar, preventing the increase in cholesterol-damaging free radicals that accompanies large elevations in blood sugar
    • Reduce the risk of heart disease 30%
    • Boost weight loss
    • Reduce the risk of weight gain
    • Reduce Alzheimer's symptoms
    • Reduce the risk of diabetes
    • Reduce the risk of cancer
    • Promote healthy eating
    • Reduce C-reactive protein, a marker of artery-damaging inflammation - as much as statin drugs
    • Help to prevent Gallstones