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Updated on October 10, 2015

A sandwich to die for

It would be unfair to not share this sandwich with you. I enjoyed it and decided to share a half with my sister one day, so I asked my brother-in-law to deliver it to her. I know he didn't like vegetables. As he sat with the sandwich in hand he got curious about the sister never got the half sandwich.

This is another creation from Fit For Life which includes a foreword from the authors: Believe it or not, this conglomeration of vegetables results in an absolutely delectable "handwich"-- something that can really become a great addiction! Seven hundred and fifty people devoured sixteen hundred of these at one of our seminars on the Queen Mary in Long Beach, California. It was a new experience, and they loved it!

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)

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 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

1/2 tablespoon Hain or Robbie's barbecue sauce

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 a 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 the oven for a few minutes to soften it, and cut a sliver from the 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 the 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.


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    • profile image


      4 years ago

      These are incredible,but instead of cabbage ,I add a bag of coleslaw mix and a few peas. I'm sure there are hundreds of ways to twaek the recipe.Even if you're not into veggies you should try these. you WILL be surprised!

    • MarriageOnABudget profile image


      7 years ago from Greenville, South Carolina

      yum! We'll have to try this! Thanks for sharing!

    • profile image


      7 years ago

      My mom used to make these for my sister and i when we were in middle school and we LOVED them. When we were adults, she owned a cafe and the whole town loved them. Now i make them for my kids and they, too, love them! Thanks for posting the recipe

    • profile image


      8 years ago

      THANK YOU! I couldn't find my Fit for Life book and could not remember the name of these. After a few minutes of Googling different things I found this. I knew it had New York somewhere in it....

      Anyway, I have been craving these and starting a new way of eating so many thanks for sharing!

    • Lyricallor profile imageAUTHOR

      Lorna Lorraine 

      9 years ago from Croydon

      I will try the radish sprouts...thanks!

    • profile image


      9 years ago

      These are GREAT, I make them in big batches with my sisters, and we split them. Taste even better after a few days.(If they last that long) Give radish sprouts a try if you like zesty. Beans sprouts are yucky, and so is using sweet pickles. Last time I made them I forgot to get sprouts so we used lettuce, didn't miss them.

    • profile image


      10 years ago

      I had one of these about 15 years ago, the sandwich has crossed my mind several times since then. They are really gooooooood!!!! I guess its time to have one again and again. Thanks Lyricallor for posting this.


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