Avocado/Cucumber/Sprout Sandwich

This is from October 2007: ‘Wichcraft: More sandwiches from this posting may appear next week. Or go to www.menupause.info and type in ‘Wichcraft in search bar for more now.

I googled the history of sandwiches on the Internet, and to my surprise, the concept of a sandwich is attributed to Rabbi Hillel the Elder in the 1st century. He started the Passover custom of sandwiching a mixture of chopped nuts, apples, spices, and wine between two slices of matzoh to eat with bitter herbs as a reminder of the mortar used in building blocks for the pyramids and the bitterness of Jewish slaves under Pharoah. This was long before the Earl of Sandwich, the person that I thought created this interesting combination of bread with some kind of filling between the bread. Thus, the sandwich is more than 2000 years old.

Of course, sandwiches are quite varied now. We have wraps and hoagies and stuffed pita sandwiches, all of which involve some kind of grain with other food “stuffed” inside. This could be egg salad, cheese, slices of meat, or roasted veggies. Almost every restaurant has some variation of the two slices of bread with something “sandwiched” in between the bread.

Below is one of my sandwich recipes from this posting on menupause. I was not pleased with the photo of the sandwich itself, because showing the sandwich put together was hard to display. Thus, sometimes you will see a picture of the recipe before it was wrapped or covered with the top slice of bread. Also, many of the veggies are the same in each sandwich, because I used the ones that are now in season. Feel free to vary with the season.

Be creative with your sandwiches, or as the title implies, be crafty with your choices of grains (gluten-free are now readily available) and fillings. At the end of the recipes are some additional sandwich ideas from my book The Whole Foods Experience. Also, feel free to send me your own ideas for ‘Wichcraft. Finally, you might want to check out the Environmental Working Group’s website for a list of pesticides in produce. Go to www.ewg.org and check out their ideas for healthy lunches.


Ingredients (approximate)

1/2 ripe avocado, peeled and mashed with a fork
2-3 slices of organic cucumber
lettuce and/or sprouts
Sprouted Ezekiel bread or your choice of bread


1. Wash and slice organic cucumber thinly and set aside. (Peel if the skin is tough or the cucumber is not organic.)
2. Wash lettuce leaf and dry. Remove sprouts from their container.
3. Cut avocado in half; remove skin and pit; scoop out flesh. Mash with a fork. (Replace pit in other half and squirt on some lemon juice to retard oxidation before covering and replacing in ‘frig.)
4. To assemble. Spread avocado on one slice of the bread or divide avocado mash in half and place some on each slice. Add cucumber slices and lettuce and/or sprouts. Gently place one slice on top of the other and cut in half to enjoy.

Variation: Add sliced, organic tomatoes if still in season.
Note: My first “real” job at 17 was as a waitress in a coffee shop. When a sandwich was made with egg salad or tuna salad and could easily get squashed which cutting it in half, the short order cook cut the top bread slice (nothing on it except perhaps mayonnaise or mustard) first before placing it on the bottom half of the sandwich. Then he only had to cut through the bottom part of the sandwich, keeping the filling intact.

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