In the 80′s Harvey and Marilyn Diamond wrote a health and diet book called Fit for Life.  It explains the dietary theory of food combining where you don’t mix proteins and starches at meals and eat fruit separately and only in the morning.  This theory gained further popularity as celebrities like Marilu Henner and Suzanne Somers embraced it.  (I believe Suzanne calls it Somersizing.) After my surgery and Crohns diagnosis, I followed the fit for life program for awhile in my search for healing.  While it is a healthy program that works for many people, it didn’t turn out to be my personal golden ticket.  I do however still make some of the delicious recipes.  My all time favorite veggie sandwich is their New York Goodwich.  The recipe calls for barbecued onions which I believe is the key to making this sandwich so great.  It takes a little extra time to make these but don’t skip it.  The combination of sweet barbecued onions, tangy dill pickle, creamy avocado and crunchy vegetables is incredible.  This is my version of it which is almost identical to theirs.  I like to use the Ezekiel sprouted wraps but you can also combine the ingredients and stuff them into a whole grain pita.  I make a batch and wrap them in plastic and store in the refrigerator.  They will keep for 2-3 days and seem to get better as the ingredients meld together.  This recipe makes 6 sandwiches.

  • 6 whole grain wraps
  • 1 tablespoon olive oil
  • 1 large or 2 small yellow onions
  • 3 Tablespoons natural barbecue sauce
  • 5 cups broccoli
  • 4-6 dill pickle spears
  • 1 avocado
  • 6 oz. shredded carrots
  • 6 oz. shredded cabbage
  • 1/2 head romaine or leaf lettuce
  • mayonnaise or vegenaise

Slice 2 small or 1 large sweet yellow onion and saute with 1 tablespoon of olive oil over medium heat.

Saute for 10 minutes or until onions are starting to brown.

Add 3 Tablespoons of natural barbecue sauce and cook for an additional 5 minutes.

Cut 5 cups of fresh organic broccoli into small pieces and steam for 5 minutes then cool with cold water and drain.

Prepare your sandwich fillings.

Place cooled onions and broccoli in bowls.  Slice a few dill pickle spears into strips.  Slice an avocado.

Place shredded carrots and cabbage in bowls, about 6 oz each.  Chop half a head of romaine or leaf lettuce.

In a hot dry skillet heat the wrap turning over until soft.

Spread softened wrap with a light smear of mayonnaise or vegenaise.

Top with 1/6 of the barbecued onions.

Top with some pickle strips.

Top with some slices of avocado.

Add 1/6 of the shredded carrots.

Top with 1/6 of the broccoli.

Top with shredded cabbage.

Top with chopped lettuce.

Fold the bottom of the wrap up.

Roll the sandwich and wrap in plastic.

Repeat with remaining ingredients to make 6 sandwiches and store in refrigerator.

The plastic holds all the juices from the barbecued onions in when ready to eat.


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