Wanting to be a healthier geek, I have been cooking a lot more "inside" for the past few months. It's not that I don't like cooking inside, I just feel more limited especially when I want a good grill flavor. I have been experimenting a little with ways to get a close to grill flavor. But that is not the topic of this post- instead I want to talk about some great, quick ways to make some healthy vegetarian sandwiches. The added bonus is that the ingredients are all relatively low in oxalate, so they are also LOD friendly.
Sandwich #1: Pepper Crunch Sandwich
This is one of my favorites. It is very easy to make and requires no cooking. All the vegetables are raw and you get a very satisfying "crunch" when biting into it. Also, the peppers add vitamin C and antioxidants. The broccoli sprouts are very healthy and a good alternative to bean sprouts (higher oxalate). The goat cheese has a great taste and is one of the lowest sodium cheeses.
Ingredients:
Small ciabatta bun
Red Bell Pepper (About 4 thin slices)
Yellow Bell Pepper (4 thin slices)
Broccoli Sprouts
Red Onion (one slice)
Goat Cheese
Dressing:
2 tsp mayo
2 tsp avocado
crushed red (cayenne) pepper to taste
.5 tsp of lemon juice
Steps
1. Slice the ciabatta bun in half.
2. On the bottom half, place the bell pepper slices to cover the bottom. Add a layer of onion. Sprinkle on the goat cheese (as much as you want) and then add the broccoli sprouts on top of the onion.
3. Finely slice up the avocado so you can mash it up easily in a small bowl. Add the mayo and crushed red pepper. Put in the lemon juice. Mix all the ingredients.
4. Spread the dressing on the top part of the bun, and put the sandwich together.
5. All done! Enjoy the sandwich.
Sandwich #2: A little slice of Portabella Heaven
I make this sandwich very frequently, as it is probably my favorite on the list. I absolutely love the flavor and texture. This is a little more work but worth the effort.
Ingredients:
Small ciabatta bun or whole wheat bread
4 pieces of large portabella mushroom slices, halved (about 1/2 a pack)
1 tablespoon olive oil
.5 tsp of garlic powder (or more too taste)
.5 tsp of ground red (cayenne) pepper to taste
1 tablespoon Crumbled Feta Cheese
Steps.
1. Add olive oil to an 8" or so frying pan and heat for about 1 minute on med high.
2. Sprinkle garlic powder on top of oil
3. Drop in mushroom pieces and coat the bottom with oil
4. Sprinkle the ground red pepper on top of the mushrooms
5. Cook for around 7 minutes tops, flipping about half way through. The mushrooms will shrink, darken, and become flexible when they are done.
6. Slice the ciabatta bun in half, sprinkle on feta cheese.
7. Add dressing of your choice- a little bit of light mayo works great. I also have a hummus recipe that works great with this sandwich (made with 1/2 chick peas and 1/2 yellow split peas, which is more friendly for low oxalate diets).
Sandwich #3: The ZYS (Zucchini Yellow Squash)
This is also a great sandwich to try. It is a little different because of the Indian "flare" I add to it. The squash and zucchini must be cooked just right for it to have the right texture, but it can be done easily with a little practice. The sandwich is absolutely delicious and great in the winter time, it helps bring back memories of summer.
Ingredients:
Bread of your choice (I like it with ciabatta)
One small yellow squash, one small zucchini
2 tsp olive oil
1 tsp Cardamom
.5 tsp ground red (cayenne) pepper to taste
Slice of red or yellow onion
1. Prepare squash and zucchini. Slice them into rounded pieces, but at a slight angle so you get longer slices. Thickness should be about 1/4 inch. (You don't want them too thin, or they will not sufficiently stay together). You will only need about 4-6 slices but I usually do it all at once and save the rest for later.
1. Add olive oil to a medium sized skillet.
2. Add zucchini and squash.
3. Sprinkle red pepper and cardamom on top.
4. Flip the zucchini and squash about every 2 minutes or so. Keep an eye on the centers- once they start looking somewhat translucent (also called "sweating") they are ready to come out. Don't let the entire piece become translucent, only the centers.
5. Cut the ciabatta bun in half
6. Add the zucchini and squash to the sandwich, top it with the slice of red or yellow onion.
7. You can add some lettuce and a tiny bit of mayo for a dressing if desired. Otherwise, just eat the sandwich as is- it's great!
