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Eating My Words: Sandwich with Raw “Egg” Salad

[Cookbook Giveaway Alert Check out Sally’s gluten-free adaptation of my Butterscotch Blondies recipe from Sweet Freedom, and enter for a chance to win the book! Go to Sally’s blog for more information and details.]

[Millet-quinoa bread topped with a smear of Caesar dressing (Clean Food recipe), faux egg salad, a few baby spinach leaves and sliced tomato.  Now, that’s a sandwich!]

So, if you read my recent post on Cheese-Filled Olive and Onion Bread, you’ll know that I was quite insistent about the lack of bread in my life: never liked the white stuff, my mom made awful sandwiches, bread was like styrofoam, yadda yadda yadda.

But that was all before I happened upon a blog post on Raw Eggless Salad that triggered something deep within my bread-hating brain.  And before I knew it, I had pulled out the food processor to mix it up, right then and there.

Could this spread have sparked the end of the sandwich snub here at DDD?  The demise of the Dagwood drought? A halt to the Hoagie hostility? A farewell to Fluffernutter disfavor?

Why, yes!  Yes indeedy. And so it may come as a bit of a shock, dear readers,  to learn that the other day, I broke my own vow and spoke the name of Moses used this raw eggless salad in a sandwich!  It was great on its own, but somehow I felt compelled to slather it on a slice of bread, then gobble it down in a matter of minutes, before compulsively sniffing around the kitchen for a second serving, like Monk following a hot lead.  

I came across this recipe on Shannon’s blog, Tri 2 Cook (cutest blog name, or what?), and was so intrigued I made my first batch without the dill, a key ingredient, as we had none in the house.  Still mouth-wateringly good! Shannon got the recipe from a guest post on Gena’s blog, written by Melody (and if you managed to follow all that, I think you deserve a big Eggless Salad sandwich of your own).

While not truly akin to egg salad, something about the finely ground cauliflower and sunflower seed medley does approximate the feeling of that old-time sandwich filling fairly well; it’s a slightly creamy, slightly spicy, comforting spread that works beautifully with the crispness of lettuce and the dense moistness of a hearty slice of bread.

Despite the long list of ingredients, this is really a snap to prepare, especially in a food processor.  Because I prefer a slightly more homogenous filling, I processed a bit longer than advised in the original recipe (I leave the graininess of the texture up to you). I also adapted the ingredients to be ACD (Phase II) friendly, since that’s where I’m at at the moment, but please do go check out the original version if you’re okay with nutritional yeast–I bet it adds a real boost of eggy, cheesy flavor.

Who knows?  Maybe I’ll be a sandwich gal from now on.  Because if eating my words means I get to relish sandwiches like this one, I’m happy to be proven wrong. 

Mum, if eating egg salad sandwiches means being wrong, we don’t want to be right, either. So feel free to share.”

Totally unrelated note:  I’ve received a few emails asking about the “Last Yeat at This Time” links at the bottom of my blog entries (and have noticed that lots of bloggers have begun to include similar links at the ends of their own posts), so I thought I’d address the point here. To answer your questions, yes, I create these links manually, by going through the archives and finding the posts that correspond to each date.  I wish I could take credit for the idea, but Smitten Kitchen has been doing this for years (three years, actually!). 🙂

To those who celebrate, hope you have a very happy Easter holiday, and a great long weekend to all!  (And please note, no eggs were harmed in the making of this sandwich filling!)

And finally:  I’ll be doing a book demo at Qi Natural Foods in Toronto this Saturday between 11:30 and 2:30. If you’re in the GTA, please drop by to sample some goodies from Sweet Freedom, take a look at the book, and say “hi”!  I’d love to see you there. 🙂

Raw Faux Egg Salad (ACD Phase II and beyond)

adapted from a recipe on Choosing Raw

Despite the long list of ingredients, this is fairly quick to throw together because of the food processor.  You can eat this right away, but the flavors and textures seem to mature and improve after a day in the fridge.

1/2 cup (120 ml) nutritional yeast*

1 tsp (5 ml) dried sage

1 Tbsp (15 ml) dried dill, or 1/4 cup (60 ml) chopped fresh

1 Tbsp (15 ml) dried parsley, or 1/4 cup (60 ml) chopped fresh

1/2 tsp (2. 5 ml) garlic powder

1/4 tsp (1 ml) turmeric

1/4 cup (60 ml) tahini

1/4 cup (60 ml) yellow mustard*

2 Tbsp (30 ml) Dijon mustard*

2 medium naturally fermented dill pickles (most kosher dills–the type that has to be refrigerated–are fine), minced

1 Tbsp (15 ml) finely ground chia seeds, or 3 Tbsp (45 ml) finely ground flax seeds

1/2 cup (120 ml) water, or more if needed

1/2 cup (70 g) raw sunflower seeds, soaked in room temperature water for 4-6 hours (if you soak them longer, leave them in the refrigerator until needed)

3 cups (720 ml) cauliflower florets (cleaned and trimmed)–about one large cauliflower

2 stalks celery, diced

2-3 carrots, peeled and grated (use 3 if you like more carrot)

3 green onions (white and light green parts), chopped

fine sea salt, to taste

pepper, to taste

About four hours before preparation (or the night before), soak the sunflower seeds, and drain them.

In the bottom of a large bowl, make the dressing by whisking together the nutritional yeast, sage, dill, parsley, garlic powder, turmeric, tahini, both mustards, pickles, chia seeds and water. Set aside.

In the bowl of a food processor, process the sunflower seeds and cauliflower to create a fine meal-like texture (it should look sort of like small grains of rice).  Turn the mixture into the bowl with the dressing.  Add the celery, carrot and green onions and stir well to combine everything.  Season to taste with salt and pepper.  May be used immediately, but is best after being chilled. Makes 4-6 servings.  Store, covered in the refrigerator, up to 3 days.

* ACD-friendly version:  omit the nutritional yeast and use 1 Tbsp (15 ml) miso or 2 Tbsp (30 ml) Bragg’s liquid aminos instead.  For later phases of the diet, you are allowed the occasional use of mustard; if you’re not sure you should have it, omit it and use about 2 tsp (10 ml) dried mustard instead, along with about 1 Tbsp (15 ml) fresh lemon juice.

Last Year at this Time: Flash in the Pan: Cheryl’s Creamy Coconut Collards

Two Years Ago: Lucky Comestible II:  Quinoa Salad with Buckwheat and Cranberries

© 2010 Diet, Dessert and Dogs


27 comments to Eating My Words: Sandwich with Raw “Egg” Salad

  • Anna

    Ahh, I LOVE bread! Toast and hummus, toast and beans, toast and earth balance, sesame rolls and soup, rosemary and tomato bread, olive foccacia and Spanish olive oil… Yum yum yum! Sorry, got a bit distracted. This recipe is definitely on my urgent to-do list. I always loved egg mayonnaise sandwiches so this may well become my new go-to for lunch. Love that it can be prepared in advance. Thanks!


  • Jes

    I have bad memories of a faux egg salad I made last year (tofu-based) but I think with the cauliflower it might be just perfect! And since I’m picking up some chia seeds while I’m in Atlanta, I’ll have to try it out!


  • I’m all over this! I need to get my hands on Clean Food for that caesar recipe too, that sandwich is just oozing with goodness.


  • This actually looks really nice, even though I’m OK with eggs. I’m currently amassing recipes for my mom’s upcoming visit (yeeeah, a mild source of stress) because she’s vegan. So this might just come in handy, since I can’t eat tofu, her staple.



  • I’ve never been much of a sandwich eater either, until I started making English muffins. Now I get cravings for the darn things. This concoction looks interesting. I have a guest fest coming up — maybe I should try it out on them.


  • Courtney

    This sounds fabulous, Ricki! I have always wanted to try cauliflower like this in a raw recipe (ground up in a food processor) and you have convinced me…this is the one! I am making it this weekend. I think it is fate–organic cauliflowers were on sale this week, and I have 2 in my fridge 🙂 Thank you! And I think I will use your mustard sub since I don’t have any in the fridge–I love that I have everything on hand for this!



  • this looks and sounds delicious! I am definitely going to make this soon. I think it might be perfect with some red pepper sticks. mmmmmm


  • I love your recipes, and not coincidentally am a huge fan of your blog writing style. I often laugh out loud when reading your posts . . . speaking the name of Moses all the while . . .


  • Thank you so much for sharing this. I don’t follow any raw blogs, though I should since my cooking is leaning in that direction. I love the idea of this.

    You don’t love bread? I absolutely can’t imagine. If used to be my favorite food group. Before flour was on the verboten list that is. 😉



  • awesome photos! I’m getting hungry just looking at them.


  • I haven’t been eating a whole lot of raw, but that sounds delicious! Glad you don’t have “hoagie hostility” anymore LOL!


  • Anna,
    Thanks so much! Not sure why I never fell for bread. Hope you enjoy this one!

    It does seem to work, for some reason. And I seem to be on a cauliflower kick lately (but that’s another story!)

    Ordinary Veg,
    You could use any dressing or even hummus on the bread; mayo would be good, too. I just happened to have leftover dressing! The classic Caesar dressing from Veganomicon is fabulous, too. 🙂

    I bet she’d really appreciate it!

    If I could do the yeast thing (and if I were any good at making “real” breads), I’d probably fall for the English muffins, too!

    Yay! So glad you can try it out. I think I’m really hooked! And it’s a great way to use up that cauliflower 😉

    Glad it appeals! I did actually have some with a bit of red pepper, and it was great. 🙂

    Aw, thank you so much! (And it’s great to know that someone appreciates my wacky sense of humor.) Okay, now we have to vow not to mention you-know-who until NEXT March 😉

    Vegan Epicurean,
    Nope, never did like bread much. But as I’ve said before, it’s probably because the bread we got at home wasn’t that great! I’m surprised you don’t follow any raw blogs–I’ve noticed your recipes do seem to be more raw these days!

    Thanks! 🙂


  • The combo of those ingredients sounds super tasty! Bet it would be fantastic in a big leaf wrap (kale or other greens) also! Or just from a spoon… 😉 yummm…


  • Bookmarked and on my to-make list! Thanks for yet another fantastic recipe!


  • Mom

    What a great way to get your veggies! This looks so yummy and fresh – you present recipes so beautifully with your photography. The chickpea and artichoke salad is becoming one of my favorites. We have a neighborhood potluck soon and I plan to try it out on the crowd.


  • I am allergic to eggs so I’ve never craved an egg salad replacement but you always make recipes that are incredibly enticing.

    Where is your demo this weekend? I am supposed to be at TVA but it would be lovely to watch you in action again.


  • Ooh that looks great! I like fake egg salads way more than the real thing. One recipe I’ve loved uses tofu but this looks even better.

    And I WAS wondering about those ‘last year’ links here and on Smitten…


  • Metta

    I can’t seem to get enough califlower at the moment, so will make this. Perfect for spring! I might add a bit of mustard powder b/c I’ll have to omit the regular mustard.

    Also wanted to say that I truly appreciat the ACD modifications you post, it is so wonderful!


  • YUM! Awesome week of posts, Ricki! I want to make this one, too.


  • So fresh and colorful! I am not a fan of big “moist” sandwiches, but may I have a bowl please? 🙂

    Have fun at the book demo! Some very lucky people are in for a treat!

    P.S: You get extra brownie points for mentioning Monk! 😀


  • Awesome, awesome, awesome recipe! I am always experimenting with cauliflower and seed cheeses, so this looks like a perfect marraige.


  • Mmm…this looks really delicious and very creative! I love how it looks as well 🙂


  • definitely on my list of things to try – I always love your egg substitute dishes as they appeal to me for giving the feeling of joining in on the eggy dishes without ever having to have food taste like egg! I am still getting used to scrambling egg for sylvia and asking e if it is cooked right – now I guess I will have to do egg sandwiches for her – ugh – maybe I can just make these ones – they look so much better – millet quinoa bread looks good too


  • Glad you tried it! and liked it 🙂 and thanks for the kind words, too 🙂 now i’m craving another sandwich… this time with the crispy lettuce and tomato. oh tomatoes, how they make me long for summer.

    ps- that chocolate you sent me? all gone… delicious 🙂 and love the new picture of you 🙂


  • Allyson,
    Yep, I did have some in a wrap as well. Or just straight up!

    Hope you enjoy it! 🙂

    Thank you so much! I think it must be that photography tutorial I took a couple weeks ago 😉 And I’m so glad about the artie salad–one of my faves!

    Thanks so much! I think it’s a great alternative to egg. The demo is at Qi Natural Foods–would love to say “hi”!

    I’m with you on that one–I’ve loved tofu scrambles, omelets and egg salad MUCH better than the eggs I used to eat that way! And glad the link info was of use. 🙂

    I’m glad the ACD variations are useful! There are actually lots of ACD-friendly recipes on the blog–I’ll have to go through and denote them somehow.

    Thanks! And thanks for the original recipe on your blog 😀

    I think you’d like this, then. And yay for brownie points (but I’d rather just have a brownie–ha ha)–and Monk!

    I hadn’t realized this was sorta like a seed cheese, but yes, it is! Great flavor.

    veggie wedgie,
    Thanks so much! I really enjoyed it. 🙂

    I bet Sylvia could probably eat this (as long as the seasonings were okay for her)–a nice alternative to the eggs! I get the bread from a local bakery. Very nice and mild, but dense and filling!

    Yes, tomatoes really do seem to call “summer,” don’t they? This one was from our CSA box. And I’m so glad you liked the chocolate! Thanks re: the photo–thought it was time to show the “new me” 😉


  • I love the look of this egg salad! And I love sunflower seeds so am definitely intrigued by this recipe.


  • Hi There Ricki,

    Just a note to let you know I shared your awesome recipe on my monthly recipe round-up highlighting raw dishes. If you get a chance, come on over and check out the other inspiring raw recipes from sweet to savory.


    Be Well,


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