Tag Archives: Sandwich

Step away from the peanuts…

I have been addicted to peanut products lately. Every day for a while now, I have been having peanut butter, at least 1/3 cup of peanuts, and some kind of baked good that contains peanut flour in it. A couple days ago, my mouth started constantly having a metal taste in it. Once I realized that brushing my teeth, gargling, and chewing gum wasn’t getting rid of the metallic taste, I googled possible causes. The only one that makes sense is overdosing on copper. Peanuts are a prime source of copper. Oops. So, I am currently banned from all things peanut. Grr.

On a happier note – Nina and I have bonded quite a bit! She is much more relaxed and friendly and is acting more like your typical puppy. I am getting quite attached to her :) I was getting worried there for  while…

After taking Nina on a walk yesterday, I came home to make lunch. I had a salad and a St. Patty’s day themed sandwich!

Tuna Salad Sandwich: Easy & Healthified

Recipe: Serves 1

1 can albacore tuna (should be ~25 grams protein)

1/2 avocado

spoonful of teriyaki sauce (I used Soyvay-even though I’m not down with soy)

sea salt

fresh cracked black pepper


whole wheat bun


Directions – Mix all of the first ingredients in a bowl and spread over a toasted whole wheat bun! Top with sprouts!


Avocado * contains vitamins A, B, C, and E. Also contain phosphorous, magnesium, potassium, folic acid, zinc, and iron. Their greatest asset is their monounsaturated fat content, which is linked to lower cholesterol levels, reduced risk of heart disease, weight loss, and even alleviating depression.

Tuna * 4oz of tuna is packed with 30 grams of protein, 118% of your daily needed tryptophan (which has a relaxation effect), 75% selenium (which can drastically reduce risk of skin cancer!), 67% niacin, 59% B6, and 40% thiamin! The fat in tuna is largely omega 3, which reduces inflammation, helps the heart, lowers blood triglycerides, and may lower the risk of several cancers.

Questions: Have you ever been stuck with a metallic taste in your mouth? How is your week looking?

Fit for a queen, a traditional English tea sandwich!

Happy Friday! The midterm didn’t go as well as I had hoped, but not bad either. It was one of those tests where the questions and answers are infuriatingly ambiguous. Nina is cute as ever, but Im still having problems with her. She doesn’t like me! It makes me so sad! Im hoping that over time and with a few new tactics she will come around.

I haven’t talked about working out on the blog in ages but as an update, I have been typically lifting weights 2-3 times a week and running on other days. I have forgone long cardio sessions in favor of higher intensity intervals. Since it is cold outside, its all been on the treadmill. Which stinks. It would be better if I had some new music – so your suggestions are welcome! I am pretty happy that I have finally overcome my fear of the squat rack. It has taken my workouts to a new level! Before, I had to use the barbells that had set amounts of weight on them, so my upper body strength limited how heavy I could squat (because you have to swing it up onto your shoulders yourself). I avoided the rack because thats where all the dudes in the gym tend to congregate.. I have found that it is helpful to have good form to decrease self consciousness!

Anywho,  I have been meaning to recreate a sandwich from this tea place in Austin and I finally did it yesterday. The edamame spread is the point of the recipe – it can be used as a dip or spread on just about anything! It’s tasty and high protein :) my fave.

Traditional tea sandwich with a lemon-garlic edamame spread

not that pretty, but I was hangry!

Recipe: Makes 4 servings of spread and 1 sandwich

2 cups edamame, cooked

1/4 cup cottage cheese (you can leave it out, or sub in cream cheese or maybe greek yogurt!)

6 garlic cloves, roasted (roasting is optional if you are time crunched)

juice of 2 small lemons

fresh ground pepper

sea salt


2 slices whole grain bread

cucumber slices

scallions, sliced

Directions – Combine all the ingredients in a blender and blend until smooth! Take two pieces of bread, untoasted, and trim away the crusts (if you want it to be a traditional tea sandwich). Spread on a thick layer of edamame spread. Top with scallions and sliced cucumbers and enjoy!


Edamame * an awesome vegetarian source of protein with 10 grams per half cup! Also a good source of calcium, vitamin K, folate, and fiber, which can aid in lowering cholesterol levels and keep you full for longer.  However, soy should be eaten in moderation due to its phyotoestrogen content.

Garlic * packed with antioxidants that fight aging, cancer, and heart disease! Garlic can lower blood pressure and cholesterol levels and eliminate free radicals (which cause cellular damage). It is also used to treat asthma and yeast infections.

Lemon * a great source of vitamin C. Lemons are also said to help balance the bodies PH and put it into a more alkaline state.

Two recipes from the sea

Yesterday was the last day of me trying to completely clean out my fridge and freezer. Somehow, this yielded me eating fancy schmancy seafood for both lunch and dinner. Not that Im complaining… Both of these recipes are quickies, but they stay classy.

Time to go to Whole Foods….!!!!!!!!!!!!!!!

Scallop Salad Sandwich

Warm scallop salad on a toasted whole wheat bun!

Recipe: Serves 1

6 scallops, thawed

1 whole wheat bun, toasted

few spinach leaves

1 tbsp mayo

1 tsp greek yogurt

1/2 tsp dill

pinch cayenne pepper

few drops lemon juice (optional)

sea salt

Directions – Coat a pan with grape seed oil. Cook the scallops on the stove on medium-low heat. Flip only once. They are done when they are white all the way through! Do not overcook them. Meanwhile, toast your bun and prepare the dressing. Mix the mayo, greek yogurt, cayenne pepper, dill, and sea salt in a bowl. When the scallops are done, transfer them to the bowl with the dressing. Slice them and toss in the dressing. Put the spinach and scallop salad in the bun and enjoy! Serve with a side salad.


This next recipe is insanely quick and delicious, but the picture doesn’t do it justice. I rarely blog dinner because it is virtually pointless when you don’t have compelling pictures to back it up. Without natural light, my pictures look flat and lackluster :(

Seared Salmon with Steamed Broccoli and Herbed Goat Cheese Dressing

I made this in less than 10 minutes. No joke.

Recipe: Serves 1

4 oz salmon

1/2 head broccoli

1 tbsp sour cream

1 tbsp goat cheese

1 tbsp greek yogurt

1 tsp fresh chives, chopped

1/2 tsp dill

squeeze of lemon juice

few drops Worcestershire

sea salt

fresh ground pepper

Directions – Lightly oil a pan with grape seed oil. Cook the salmon on the stove at medium heat, skin side down. Meanwhile, steam your broccoli. The lazy way is to chop it up and put it in a bowl with 1/2 tbsp of water. Cover it with a small plate and microwave it for 1 minute. Voila!

Prepare your sauce by simply combining the goat cheese, sour cream, yogurt, dill, chives, lemon juice, Worcestershire, salt, and pepper in a bowl and stirring. [Sauce adapted from the cookbook Nourish.]

When the salmon is about a third way cooked, flip and cover. When it is no longer bright pink, it is done. You can eat the skin or toss it.

Drain the broccoli and place on a plate. Top with salmon and goat cheese sauce. Enjoy! Feel free to serve with a grain of some sort. Or dessert…….;)


Scallops * are extremely high in protein (they are a MUSCLE, after all!) and a great source of B vitamins, which play a key role in metabolism and hangover prevention. They also contain several minerals and are a good source of omega 3′s! Omega 3s aid in lowering LDL and VLDL and raising HDL cholesterol.

Salmon * contain monounsaturated fats, calcium, iron, zinc, magnesium, phosphorous, and vitamins A, D, B6 and B2. The omega 3 fatty acids raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Also makes hair grow faster (from personal experience!) and your skin smoother.

Dill * aids in digestion, is a relaxant, can help ease insomnia, and contains the antioxidants monoterpenes, which protect against cancer!

Cayenne pepper * high in antioxidants and temporarily raises the metabolism!

Grilled chicken & caramelized onion sandwich with basil mayo and avocado.

One of the most satisfying lunches I’ve had lately.

Not that it kept me from my vanilla bean gelato…

I always prefer to eat my sandwiches open faced… more goodies!

The title says it all, but I’ll post the “recipe” for Mat’s sake.

(Get it…format’s sake… hahahahaha)

Grilled Chicken, Caramelized Onion & Avocado Sandwich

Recipe: Serves 1

2 slices whole wheat bread

1/4 sweet onion

1/3 avocado

4oz grilled chicken

1 tbsp mayo

1 tsp basil

pinch salt

Directions – Grill the chicken on a grill or stovetop. Add a bit of butter to a pan on the stove and cook the onions on medium low heat until caramelized. Toast the bread. Mix the mayo and basil together and spread on the bread. Layer the chicken, onions, and avocado. Sprinkle with salt. Enjoy!

Katie is a genius.

You know how you can read a blog, see something utterly delicious and be like “I AM gonna make that!” and then never get around to it?

Well, that happened to me with Katie’s Carrot Cake Sandwich. Except for the fact that I ended the insanity today, and I made it. I, and probably you, too, have been missing out. It is so0o0o good! LyKe 4 rEaLz.

If you do tha damn thing right, this is not diet food!

Recipe: Serves 1

1 large carrot

1/4 cup raisins

3 tbsp whipped cream cheese

1/4 cup walnuts & almonds

a few shakes of pumpkin pie spice (nutmeg, ginger, ) and cinnamon

2 slices whole grain bread

1. Blend the raisins with the cream cheese, set aside in the fridge.

2. Blend carrots with the spices, set aside in the fridge.

3. Blend the nuts.

4. Take two slices of bread and microwave them for 5-10 seconds. Spread the creamed raisins over the bread. Then spread a layer of spiced carrots. Then sprinkle on the nuts. Enjoy!

I think one of the reasons that people often don’t make blogger’s recipes is because there are so many. It is helpful if they know that a recipe is a sure-fire delicious success. No one wants to make something and have it be ‘Meh, its okay.’ So, in order to facilitate reader participation, I have labeled which of my recipes are my favorites. I have also taken down all the recipes that I want to revamp to be perfect. You may notice that I took down several bran based muffin recipes. This is because yesterday I discovered THE PERFECT BRAN MUFFIN base. You can use this batter to make any flavor bran muffin. And they will be perfect. I will post that recipe soon… :)

Know what I mean, Peaches n’ Cheese!

Hopefully someone got my crappy rap song reference…

The inspiration for this bombazz sandy came from Rebekah’s contest! The goal was to create a recipe using the ingredient of the week — peaches!

Grilled (Vanilla Scented) Peaches & Gruyere Sandwich

Food porn?

Recipe: Serves 1

Slice 1 ripe peach into thinnish rounds. Lay them out on a plate.

In a separate little bowl, mix together 1 tbsp white balsamic vinegar and 1 tsp vanilla. Pour this over the peaches and let it soak in for a minute or so.

Grill the peaches on the stove top for a couple minutes on each side.

Take two whole wheat slices of bread. Layer thin slices of gruyere on one.

Spray a large pan with canola oil and turn the heat up to medium high. Place the cheesed bread on the pan. When the peaches are done, layer them on top of the cheese and then top with the other piece of bread. When the bottom is browned, spray the pan again with canola oil and flip the sandwich over. When the other side is browned, it is finished!


Peaches * a good source of potassium, vitamins A, C and K!

PS: If you guys go to my lovely photographer friend’s website, you might just recognize the first person you see….