Vegan Sandwich Toasties by Linda Coogan Byrne

Keeping it healthy and nutritional isn’t as hard as it seems but falling into traps of eating ‘comfort food’ that has no nutritional value and just adds on the pounds is super easy to do when making the ultimate convenience food when we are tired and not in the mood to cook from scratch; the Sandwich. So today I am focusing on easy ways to make a sandwich that will offer health benefits with adequate intake of fiber, nutrients and protein whilst mixing convenience foods available in the super market and quick accessible ingredients that make a delicious guilt free nutritious Vegan Sandwich.

The bread I am using is BIONA rice and sunflower seed bread which is available in most health food stores and ranges from €5 upwards for a sliced loaf of it. It is made from rice flour and is gluten free therefore will not cause any negative reactions to anyone with intolerance issues and it’s so tasty and packed full of protein with the sunflower seeds in the mix too!

Here are two types of toastie I made with it.

1. Asparagus and overnight marinated Cavolo Nero kale in beet juice with tomato and vegan mozzarella


The night before I made a beet juice with :
– 2 carrots
– 1 beet
– 2 apples
– 1 tablespoon of chia seeds
– 4 stems of Novolo Nero kale


With some left over juice I chopped up 2 stems of Novolo Nero Kale and let it marinate over night in the juice. The flavours the next day were amazing. And it went fab on this sandwich. (If you dont have the time to prepare this the night before, use spinach lightly spruced in balsamic vinegar).
Simply grate some Vio Life Vegan mozzarella on the rice bread, Add 1/2 sliced beef tomato and place under the grill until cheese starts to melt then add the marinated kale and some lightly browned cooked asparagus.


2. Falafel on rice bread with leafy salad


Next up I tried vegan gluten free spinach and pine nut falafel from GREATFOOD (which is available in Dunnes grocery supermarket as part of their healthy vegan options) and topped it with:

– Grated Vegan cheddar
– Around 4 ground hazelnuts
– Handful of mixed leafy salad
– Teaspoon of tomato chutney
– Teaspoon of veganaise
– Garnish with coriander

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Never be afraid to try new foods. But for the love of your own body if you are going to be lazy and convenient make sure it’s also healthy! Don’t be ruled by food and make yourself sick by eating unhealthy calories and fat -instead nurture with food and assist and allow yourself to be the epic person you are!


IMG_0973I’m an entertainment publicist, illustrator and writer. Besides the obvious love for music, art and words; I hold great passion for film, psychology, theatre, travel, health & fitness. I also have a diploma in nutrition and I am a vegan and coeliac. Web:

LindaCoogan    LindaCoogan

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