Living Candida-Free and a sammie to knock your socks off!

Category: Lunch/Dinner Ideas, Protein, Recipes Comments: 27 comments Tags: , , , , , , ,

I’m super excited to tell you about my friend Ricki Heller’s new cookbook Living Candida-Free!

Her eBooks have been favorites of mine for a while. Desserts Without Compromise allowed me to eat guilt-free desserts during a time where I gave up sugar and was molding my physique.

Cover-Image_3D_NSGF-smallYou might recall my review of her first book, Naturally Sweet & Gluten-free, and the fun On-Air interview we did where she walked me through how to make coconut macaroons. You’ll also find some of her delicious recipes in my Cooking by Color series from 2013 AND in the Cooking Tool of the Month series I did in 2012! Are you seeing a theme here? I have a major girl crush/colleague admiration for Ricki.

I have so much respect for her, too. Not only is she a smarty pants academic type (and good friend to me!), when she had some health issues spring up she did everything she could to find ways to ease them within the confines of a vegan diet. That takes hard work for something such as candida, which every doctor/naturopath/fill-in-the-blank will tell you must eat an omnivore/paleo diet (extremely low in carbs) to prevail. Ricki didn’t just go along with the mainstream here. She took her disease by the horns and made it work without killing innocent creatures.

<Enter expletive about ex-vegans here>

Candida is no joke. Symptoms can include chronic fatigue and pain, digestive disorders (gas, bloating, diarrhea), and weight gain all the way to brain fog, depression, skin issues, and food allergies. When the good bacteria in your gut is whipped out, say from too much antibiotic use, bad bacteria can flourish. And this is not a good thing.

Living Candida-FreeRicki to the rescue! She has helped thousands of people cure candida naturally with her plant-based program found in the book. Or if you want some hands-on love I highly recommend one of her online programs. If you are sugar-free, gluten-free, corn-free, or any other free you must get Living Candida-Free! Head on over to her blog, which is also full of resources and recipes!

Even though I have no dietary restrictions I love the recipes inside Living Candida-Free. They are inventive, flavorful, and I feel healthy and alive when I eat them. There may be some ingredients you aren’t used to, but are easily found at a natural food store or online.

Today I get to share with you one of the more protein-packed recipes in the book! Because muscles.

This sandwich reminds me of the tempeh reuben I love so much. Well, it’s not really a sandwich because there is no bread. I’m a sucker for anything that has sauerkraut and it’s awesome that you can have it on a candida diet!

Living Candida-Free
100 Recipes and a 3-Phase Program to Restore Your Health and Vitality
By Ricki Heller, PhD, RHN with Andrea Nakayama, CNC, CNE, CHHC

Toronto Sandwich

The Toronto Sandwich
Makes 1 sandwich

Ricki says: I decided to name this dish in honor of my favorite Canadian city. Because the wrapper can be whipped up in less than 10 minutes, I often make one of these for a quick, savory, weekday breakfast if I have leftover salad or cooked vegetables to stuff inside. If you have more time, try a “Toronto” Sandwich for Sunday brunch, filled with Glazed Tempeh and your choice of vegetables. Don’t forget the sauerkraut, though—it really makes the dish!

1/4 cup (25 g) chickpea flour
Pinch of fine sea salt
3 to 4 tablespoons (45 to 60 ml) vegetable broth or stock
Nonstick spray, or olive or coconut oil, for pan

Filling Base
2 to 3 slices baked Tempeh (optional)
2 to 3 tablespoons (30 to 45 ml) well-drained sauerkraut, or kimchi
Handful of shredded lettuce or salad greens, or leftover cooked vegetables

Creamy Topper
1/2 avocado, peeled, pitted, and sliced, 1/4 cup (60 ml) hummus, or 1/4 cup (60 ml) creamy dip of choice (e.g., Tomato Dressing or Sauce, see recipe)

Make the wrapper: In a small bowl, whisk together the chickpea flour and salt. Add the broth and whisk until smooth and pourable but not watery (like pancake batter). If it’s too thin, add a bit more flour; if too thick, add a touch more broth.

Grease a 6- to 8-inch (15 to 20 cm) skillet with nonstick spray, or brush with a little olive or coconut oil and heat over medium heat. Add the wrapper batter, spreading out to coat the pan, if necessary, and allow to cook until the top appears dry and the color has darkened, for 5 to 7 minutes. Flip and continue to cook for another 3 to 4 minutes on the other side.

While the wrapper cooks, prepare the fillings: Heat the tempeh, if using, in a nonstick pan and set aside. Drain the sauerkraut and set aside. If using lettuce, chop it now.

Assemble the sandwich: Once the wrapper is cooked, top half of it with the tempeh; then the greens and sauerkraut. Finally, add the avocado or drizzle with your choice of a creamy topper. Fold the wrapper over the fillings and consume immediately.

From Living Candida-Free by Ricki Heller. Reprinted with permission from Da Capo Lifelong, © 2015. Photograph by Nicole Axworthy

Giveaway CLOSED
And don’t forget to check out the workout of the week and the spring special I’m running on my 16- week personalized fitness program!

Comment List

  • All the fresh light salads! All the crisp beautiful produce that is in season…I can’t wait!

  • Amy Katz 11 / 03 / 2015 Reply

    I love fresh, colorful salads!

  • Kathryn 11 / 03 / 2015 Reply

    Strawberries are my favorite spring meal. No joke, I can eat a flat of them.

  • RObie 11 / 03 / 2015 Reply

    I love fresh asparagus!

  • Marianne 11 / 03 / 2015 Reply


  • Sheelagh 11 / 03 / 2015 Reply

    All the fruit! That is my favourite meal haha

  • itzia 11 / 03 / 2015 Reply

    i love a fruit salad

  • Myriam 12 / 03 / 2015 Reply

    I really enjoy Strawberry Spinach salad 🙂

  • Jose Ayala 12 / 03 / 2015 Reply

    There’s so many different, and delicious recipes I can’t decide which is my favorite, best of all there’s something for Every season.

  • Sofía 12 / 03 / 2015 Reply

    It is awesome

  • shastina gamble 13 / 03 / 2015 Reply

    Loaded, fresh, crisp salads 🙂

  • Theresa 13 / 03 / 2015 Reply

    I love asparagus on the grill!

  • Corrine 13 / 03 / 2015 Reply

    Asparagus soup. =)

  • Lydia Claire 13 / 03 / 2015 Reply

    Fruit salad is yummy and simple to make!

  • Deb E 15 / 03 / 2015 Reply

    I love a spinach and cilantro salad with walnuts and balsamic dressing.

  • Chely 15 / 03 / 2015 Reply

    I love kale dolmades and humms.

  • Jacqui Pappas 15 / 03 / 2015 Reply

    Asparagus! Great for roasting, salads, etc.

  • Carol Campbell 15 / 03 / 2015 Reply

    These recipes look delish! Looks like the best sammie evah!

  • Frances 15 / 03 / 2015 Reply

    I love gazpacho – quick and easy and delicious!

  • Rich 15 / 03 / 2015 Reply

    Gotta go with the Hugh Jass fresh salad, lots of greens & veggies.

  • Look like an excellent read and one I could really use!


  • Anna B. 17 / 03 / 2015 Reply

    I love roasted asparagus in the spring!

  • Vara Emma Laxmi 17 / 03 / 2015 Reply

    Thank you for healing meeee

  • Luci Cuevas 17 / 03 / 2015 Reply

    Yikes, I am running out of ideas for candida diet.
    Sure would love some new ones 🙂

  • Donna Crombie 20 / 03 / 2015 Reply

    I want the recipe for that awesome looking soup in the pics!

  • AD 20 / 03 / 2015 Reply

    I love a bean and corn salsa.

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