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Goodwich a Veggie Sandwich

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Here's a deliciously wonderful way to get more vegetables in your diet. 

I made this sandwich using toasted Ezekiel sprouted grain bread. This is not an endorsement, they don't even know I exist, I just really like the bread. 


You'll need carrots, zucchini, broccoli, cauliflower, sprouts, pickles, lettuce, and BBQ onion. Instead of lettuce, I used a baby spinich-kale mix

It does take a bit of prep work but it's well worth it. The recipe is for only one sandwich so I recommend at least doubling it because you'll want another one the next day. 

The BBQ sauce used with the onion can be store-bought or make this easy peasy one. 


Orange marmalade, coconut aminos, sriracha, tomato paste, and minced ginger. 


I added more sauce to the onions than the recipe calls for, don't be stingy with it. 


Dang, talk about a mouthful. About now I wished I had a panini press. 

Don't skimp on the pickles or the onions, they really make the sandwich great. 

The Goodwich is from the Fit For Life book



  • 1 cup broccoli
    1/2 cup cauliflower (optional)
    2 tablespoons carrot, finely grated
    2 tablespoons red cabbage, finely grated
    2 tablespoons yellow squash, finely grated
    1/4 cup Barbecued Onions (see below) (optional)
    1 whole-wheat tortilla, chapati, or pita
    1 tablespoon mayonnaise
    3 thin slivers dill pickle
    1/2 cup lettuce, finely shredded
    1/2 cup alfalfa sprouts
    2 slices avocado (optional) Dash of sea salt, Spike, or salt-free seasoning (optional)


  1. Prepare the vegetables. Cut broccoli into thin lengths, using only florets and upper portion of stalk. Break cauliflower into tiny florets. Place broccoli and cauliflower in a vegetable steamer, covered, over boiling water for 5 minutes or until vegetables are tender when pierced with tip of sharp knife. Combine carrot, cabbage, and squash, and mix thoroughly.

    Barbecued Onions for Goodwich: 2 teaspoons safflower oil 1 small white onion, sliced
    ½ tablespoon Hain or Robbie’s barbecue sauce or homemade recipe below

    Prepare the Barbecued Onions. In a small skillet, heat oil. Add onion, and sauté until it begins to soften. Add barbecue sauce, and continue sautéing, stirring frequently, until onion is thoroughly wilted. Makes enough for 3 or 4 Goodwiches. Leftover Barbecued Onions are delicious in any vegetable soup.

     Assemble the Goodwich. In hot dry skillet, heat tortilla or chapati, turning from one side to the other until soft but not crisp. Place on large sheet of plastic wrap. If using pita, heat in oven for a few minutes to soften it, and cut a sliver from top so pocket opens easily. Combine all other ingredients, mix well, and stuff into pocket. Spread tortilla with mayonnaise. Add a line of broccoli down center. Crumble cauliflower and place a line of it on broccoli. Add a line of pickle, a line of grated vegetables,

    A line of Barbecued Onions. Top with lettuce, sprouts, and avocado. Sprinkle with Spike, if desired. Roll tortilla tightly, crepe-style, around vegetables. Wrap tightly in plastic wrap until ready to serve. This Goodwich will keep for 2–3 days in the refrigerator (if you hide it from your friends and family!). Cut it in half and push plastic wrap partially down, but leave one end closed to catch the drippy sauces. YUM! Serves 1.

    Adapted from Nom Nom Paleo.

    1/2 cup orange marmalade
    2 tablespoons coconut aminos,
    Sriracha, to taste
    2 tablespoons tomato paste
    1 teaspoon minced fresh ginger

And that's that!

Adriatic-Style Grilled Shrimp

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Crunchy on the outside, tender, moist, and sweet on the inside. 

I've made this recipe three times in the last month and it was perfectly delicious every time. 

It's an easy recipe that has a "wow" factor. It's even great at room temperature so it's perfect for cocktail parties. 


Into a large shallow bowl, add shrimp to chopped garlic, and chopped parsley. Season with salt and pepper then add the olive oil. 


Now you are going to add the bread crumbs a little at a time until the shrimp are lightly coated with the mixture.


Marinate the shrimp for 30 minutes. 


Thread onto skewers and grill for about two minutes on each side. 

The recipe calls for extra-large shrimp. I used large shrimp and they were just fine. 

Adriatric-Style Grilled Shrimp


  • 1½ pounds extra-large shrimp
    1 small clove garlic
    3 to 4 sprigs flat-leaf Italian parsley
    Salt Freshly ground black pepper
    1⁄3 cup extra-virgin olive oil
    ½ cup fine, dry plain bread crumbs
    2 tablespoons freshly squeezed lemon juice
    Skewers for grilling


    • Shell and devein the shrimp.
    • Peel and finely chop the garlic. Finely chop enough parsley leaves to measure 1 tablespoon. Place the shrimp in a large, shallow bowl with the garlic and parsley. Season with salt and pepper. Add the olive oil and bread crumbs a little at a time until the shrimp are lightly coated with the mixture. There should be just enough bread crumbs to allow the marinade to cling to the shrimp but not so much that they form a thick crust, and only as much olive oil as the crumbs will absorb. Let the shrimp marinate for 30 minutes.
      Preheat a charcoal or gas grill until it is very hot.
    • Thread the shrimp onto the skewers. Cook the shrimp until pink, about 2 minutes on each side. After turning the skewers, sprinkle with the lemon juice. Serve at once.

    Hazan Family Favorites Cookbook

And that's that!