swanlogo2.jpg (2420 bytes)Easy Tofu-Avocado Sandwich

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I often rummage through my refrigerator to develop new recipes, simply based on what I find in there. Here is a delicious, healthy, quick and easy sandwich filling. Amounts can easily be increased to accommodate the number of sandwiches you would like to make.

  • 2 slices whole grain bread (I love Honey Whole Wheat sold by Great Harvest Bread Co.)
  • 1/4 soft avocado (I buy these every time I go to the grocery so I always have one or two on hand ready to use.)
  • 1/2 cup tofu (I used soft but firm would be ok too.)
  • dash Tabasco sauce (optional)
  • ~ 1 teaspoon ground flaxseeds
  • dash of herb seasoning (I used Mrs. Dash original)
  • hummus
  • dark green lettuce (I used fresh spinach leaves)


  • Spread bread slices with hummus.
  • Using fork, mash tofu and avocado together in a small bowl.
  • Mix in Tabasco sauce if desired.
  • Spread on 1 slice of bread. Sprinkle tofu-avocado mixture with flaxseeds and herb seasoning. Cover with lettuce, and then top with second slice of bread.
  • Serve with fresh fruit and iced green tea.

Some of the filling will likely escape - just scoop it up with a spoon and enjoy. There are many ways to vary this recipe; add onions or tomato slices, use broccoli sprouts, use almond butter instead of hummus.

Use your creativity, imagination, and what you have on hand. Enjoy!



In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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