Breadless Sandwich Lunch Ideas

Giving up bread is more than a dietary change. It is a lifestyle change. After all, bread is BREAD! No bread means no sandwiches, right? No! You can have your sandwich and eat it, too, with these bread less sandwich solutions. 

Lunch is saved!


1. Portabello “Sandwich Bread”

Grilled portabello mushrooms provide savory bread substitute for sandwiches. Get the recipe from Food For My Family.

2. Butternut Flatbread

My reliable Grain Free Butternut Flatbread comes together in a flash. These save well in an airtight container in the fridge for a day or two, but they are still best they day they are made. I haven’t tried freezing them but I’m guessing they will freeze well.

3. Tomato Slider Sandwiches

Brilliantly simple tomato sandwiches. Slice a tomato and stuff with your fillings of choice! The trick is removing the seeds to prevent the juice running out when you bite it. Get the recipe at The Iron You.

4. Cucumber Boats

Hollowed out cucumbers make another one-ingredient shell for sandwich fillings. The picture in the collage above is from Make The Best of Everything. You can also peel the cucumber, if desired.

5. Plantain Tortillas

To satisfy a wrap craving, try rolling up a Plantain Tortilla. (Plantains contain a concentration of starch and they are not suitable for the SCD or GAPS Diet)

6. Cauliflower Wraps

I have already sung the praises of cauliflower in my top 10 uses for the versatile veggie. One of my most popular recipes, Cauliflower Wraps, provides a tasty wrap for lightweight fillings.

7. Tapioca Wraps

My waters just looking at these grain-free  Tapioca Wraps stuffed with melted cheese. (The wraps also contain cheese as a binder and the tapioca flour is not suitable for SCD/GAPS diet).

8. Eggplant Bread Sandwiches

Simply slice eggplant lengthwise, grill lightly, and fill with your favorite sandwich fixings. Marathon Momentos gives a quick explanation and offers a really tasty filling combination.

9. Sweet Potato Sandwich Buns

Sweet potato buns look like a great substitute for hamburger buns and for sandwich bread. This recipe from Paleo Fondue includes coconut and tapioca flour.

10.  Bell Pepper Sandwich Slices

For a colorful and crunchy bread alternative, try slices of bell pepper. The Primal Parent shows us this creative sandwich solution.

11. Cauliflower Sandwich Thins

These Cauliflower Sandwich Thins are very similar to the Cauliflower Wraps but it skips the step of steaming and squeezing the cauliflower. I found that step was important to creating a flexible, dry texture in the wraps. These thins may be simpler to prepare but I don’t think they will be as pliable.

12. Grain Free Hamburger Buns

There are numerous recipes for grain free hamburger buns, which made excellent sandwiches. Try Sesame Hamburger Buns from The Paleo Mom or Coconut Flour Hamburger Buns from SCD Foodie.

13. Butternut Squash or Sweet Potato Sandwich Rounds

Simply slice peeled sweet potatoes or a butternut squash (the stem end) into 1/4 inch thick rounds. Toss with coconut oil and roast at 400 degrees F. Bake for about 30 minutes, until tender but firm. The baked squash/sweet potato rounds make a sandwich bread substitute. You can see step-by-step instructions in my Butternut Squash Pizza Crust recipe.

14. Oopsie Sandwich Bread

Flourless Oopsie Bread makes a great substitute for bread. The recipe calls for cream cheese. For those on the SCD or GAPS diet, substitute my homemade goat cheese or dripped homemade yogurt.

15. Lettuce Cups

Lettuce cups are another favorite wrap for sandwich innards. Butter lettuce leaves and romaine lettuce leaves make good options. The picture above is from Nom Nom Paleo and comes with a delicious filling idea.


Paleo Bacon Wrapped Chicken Strips


– 2 pounds boneless, skinless chicken breasts  1509781_774552345924228_1826992366072998006_n

– 1/4 tsp. sea salt

– 1/8 tsp. ground pepper

– 1/8 tsp. garlic powder

– 2 packages regular cut bacon (about 2 lbs. total)

– 1/3 cup raw honey

– 1/2 cup prepared (ground) mustard

– 3 Tbsp. apple cider vinegar

– Dash cayenne (optional)


1. Preheat oven to 400F, making sure the oven rack is about 1/3 away from the oven top. Sprinkle chicken breasts lightly with sea salt, ground pepper and garlic powder.

2. Line a baking pan with a baking sheet or foil (to collect dripping). Slice chicken strips to about 1 1/2 inches thick and wrap in a slice of bacon. Place each on a wire rack set over the baking pan.

3. Mix the raw honey, mustard, vinegar and cayenne (optional) in a small mixing bowl until combined.

4. Baste the top of the bacon wrapped chicken strips with the honey mustard mixture and place in the oven for about 12-15 minutes or until lightly browned on top. Remove the pan from the oven and flip over the chicken strips with a pair of kitchen tongs. Baste the other side of the strips with the mixture and return to the oven for another 12-15 minutes or until bacon is crispy. Remove from oven and serve.

Freeze and Bake a Low-Carb Lasagna.

Lasagna is the classic make now, bake later meal, which is why I was excited to find this low-carb version with zucchini slices in place of noodles. You can assemble your entire lasagna over the weekend, and then store it in the fridge or freezer for a later date. When you get home from a long day at the office, just pop it in the oven while you change out of your work clothes and decompress from your busy day. And if you’re looking for a veggie version of this recipe, just swap in some eggplant slices for the layers of ground beef. Super Easy to make and bake!


  • 1 pound ground beef or turkey
  • 3 cloves garlic, minced
  • ½ onion, chopped
  • 24 ounces tomato sauce
  • 2 tablespoons basil
  • 3 medium zucchini, sliced ⅛” thick
  • 15 ounces ricotta
  • 16 ounces mozzarella, shredded
  • ¼ cup parmesan
  • 1 large egg
  • Salt & pepper


1. Preheat oven to 350 degrees. Brown ground meat in a large skillet over medium heat with onion, garlic, basil, and salt & pepper. Add sauce and simmer for about 10-15 minutes. Meanwhile, combine ricotta, Parmesan, 12 ounces mozzarella, and egg in a bowl and mix.

2. Arrange zucchini slices into the base of a 9×13 baking dish. Layer with half of meat sauce and cheese mixture. Repeat layering and top with final layer of zucchini slices.

3. Sprinkle with remaining mozzarella. Cover with aluminum foil and bake for 45 minutes. Remove foil and bake an additional 15 minutes.

No Bake Mini Energy Bars

These are super tasty and a good alternative to the average muesli bar that you buy at the supermarket!


  • 1 cup old fashioned oatsBAR
  • 2/3 cup unsweetened shredded coconut
  • 1/2 cup creamy peanut butter
  • 1/2 cup ground flax
  • 1/2 cup mini dairy free chocolate chips
  • 1/3 cup maple syrup
  • 1 tsp vanilla extract

Directions: In a large bowl, combine all ingredients with a rubber spatula.  Line an 8×8″ brownie pan with parchment paper. Transfer mixture into the pan and using the back of your rubber spatula or a spoon, press down to evenly distribute and pack down.  Place in freezer for at least 2 hours.

If you are doing the OPTIONAL DRIZZLE:

  • 1/3 cup mini chocolate chips
  • 1 tsp coconut oil

Melt both in a small sauce pan on low heat, stirring constantly.  Using a spoon, drizzle top of the granola.  Place back in the freezer for at least 1 hour.  Slice into mini bite sized bars. Yields 25 mini bars.


Broccoli and Cheese Stuffed Chicken


  •  3 (24 oz total) large chicken breast halveschicken
  •  1 large egg
  • 2 tsp. water
  •  3/4 cup whole wheat seasoned bread crumbs
  •  2 cups broccoli floret, cooked, chopped small
  • 5 slices reduced fat Swiss cheese
  • Pinch of salt


  1. Preheat oven to 350 degrees.
  2. In a small bowl, combine egg, water and a little salt. Beat with a fork to make an egg wash. Set aside.
  3. Fill a second bowl with breadcrumbs. Slice chicken breast halves into thin cutlets. You should get about 3 thin cutlets out of one breast half. Pound them to make them thinner if you wish. This helps when you wrap the cutlets.
  4. Cut each slice of cheese in half. Place a 1/2 slice cheese in the center of the chicken and top with a little broccoli. Wrap chicken around to completely cover cheese, using toothpicks to secure. Season with a little salt.
  5. Dip chicken into egg wash, then breadcrumbs. Spray cookie sheet with oil and place chicken on cookie sheet
  6. Lightly spray chicken with oil and bake about 25 minutes, until cooked. Enjoy!

10 Foods that Fill You Up While Keeping You Trim

If you’re aiming to shed pounds by cutting calories, there’s no need to go hungry. Instead, focus on the following high fiber, rich protein foods to keep you satiated while helping you achieve your healthy goals this summer!


1. Greek Yogurt

When it comes to a vegetarian-friendly, meat protein alternative, Greek yogurt takes the cake (not to mention is also offers a healthy substitute in baking). Serving up double the protein in regular yogurt and a boatload of calcium, this plain, creamy delight can be added to dips, soups, sauces, and desserts.

2. Salmon

If you’re bored with the same old chicken breast then heart-healthy salmon will be a welcome change. Grill or bake this excellent source of lean protein and omega-3 fatty acids to keep your insulin (and appetite) levels balances, and your weight in check.

3. Cottage Cheese

Not only is cottage cheese packed with protein, calcium, and vitamin D, it also makes a great lunch staple aside a fresh salad or with some multigrain crackers. You might think you’re eating a creamy, filling treat, but really you’re promoting muscle growth and boosting your metabolism with this nutritious cup of diary.

4. Nut Butters

Almond, soy, cashew, or macadamia—all natural nut butters are as creamy and satisfying as store-bought peanut butter from the jar featuring the famous bear—however they contain no added sugars. Each smear promises plenty of protein, calcium, and fiber without the empty calories!

5. Pistachio Nuts

Were you aware that a penchant for pistachios means you’re reaching for the lowest calorie and lowest fat nut in the world?  Pistachios beat out peanuts, walnuts, almonds, cashews, and all other nuttiness when it comes to lowest fat and calories per equally portioned serving.  So in the end you can snack on more pistachios to protect your heart and stay satiated longer.

6. Lentils

Red, green, or regular old brown lentils, it doesn’t matter. You can simmer lentils on their own to add to a salad or feature as a spicy side. Or you can easily simmer them into soups, stews, and sauces for a fiber- and protein-filled way to relive hunger pangs. Lentils are one legume that slow-releases glucose sugars to keep your appetite at bay for longer.

7. Whole Grain Cereals

I eat high fiber, whole grain cereal as a snack all the time. I’ve even been known to eat it for dinner when I’m in a rush. And it’s honestly a pretty balanced meal. One bowl packs sufficient amounts of hunger-beating fiber, B vitamins, antioxidants, magnesium, and iron. Plus, I add mixed berries or a sliced banana if I’m craving something sweet.

8. Mixed Berries

Not only is a cup full of raspberries, blueberries, and blackberries easy on the eyes. This vivid container of fresh sweetness packs plenty of fiber while keeping your caloric intake low. So you can easily sprinkle berries on top of cereal, oats, yogurt, or into a smoothie to satisfy a sweet tooth—without the guilt!

9. Hummus

Another protein- and fiber-rich alternative for vegans and vegetarians, hummus packs plenty of nutrients in this chickpea-based spread.  I’ve gotten used to reaching for hummus in lieu of mayo, sour cream, or butter on a lower fat and calorie sandwich or salad topper.

10. Hearty Vegetable Soups

Put the spoon down and step away from the cream of mushroom and seafood chowder soup. When I recommend a hearty vegetable soup as a satisfying snack, I’m referring to broth-based not cream-based soups. Hearty vegetable-based soups—like minestrone, pureed tomato, and chicken wild rice pack fiber, essential vitamins, and protein in a single bowl to keep you full while cutting calories. I’m known to eat a small bowl of soup as a mid-afternoon snack to satiate my need to speed through the nearest drive-thru burger joint on the way home from the office.

Lots of hot air in our sports drinks

Very interesting article about Sports Drinks!…

Whether you are playing peewee football or running a marathon, sports drinks promising enhanced performance and hydration are being pushed as the solution to all your exercise woes.

However, a British Medical Journal review has revealed the published evidence backing up sports industry claims of performance and recovery improvements is woeful or non-existent.

More than half of claims made on sports products websites did not list references, and 84 per cent of studies listed as evidence were judged to be at high risk of bias. None met the standards of “level 1 evidence”.

What does this mean for the average person wanting to hydrate properly when exercising?

Christchurch nutritionist Di McCauley says water is the best solution for anyone exercising for less than 90 minutes.

Alternative drinks, she says, are not necessary for casual athletes and should not be consumed regularly.

“Sports drinks have become commonplace in the fitness industry, being designed initially for use by endurance athletes,” she says. “Whilst marketed to those playing sport, most people do not exercise enough to burn the energy provided in just one sports drink.”

McCauley says sports drinks are high in carbohydrates (sugar), sodium and potassium and some have added caffeine and sugar. Some sports drinks have up to 10 teaspoons of sugar per 250ml, contributing to tooth decay, weight gain, diabetes, inability to concentrate, headaches, nervousness and difficulty sleeping.

“The problem with sports drinks relates to the health issues pertaining to over-consumption or unnecessary consumption.”

A drink containing sodium is only recommended when a person has exercised for more than two hours or is heavily sweating because excess sodium contributes to cardiovascular disease.

Of course, there are some sports drinks that are marketed as sugar-free but McCauley says the sweet taste of artificial sweeteners stimulate hunger and can lead to over-eating.

The average “vitamin water” contains less than 1 per cent of your daily vitamin and mineral requirements.

“For many, sports drinks provide nothing but empty calories or fuel with no nutritional benefit,” McCauley says. “For most people, consuming water before, during and after exercise provides adequate hydration.”

 – © Fairfax NZ News

Double Salmon Eggs Benedict

Perfect for a summer breakfast out on the patio! If you love salmon, you got to try this one out!


Salmon Cakes

  • 300g Fresh or tined flaked salmon  in water
  • 1 egg, beaten
  • 1/4 cup almond flour
  • Zest of 1/2 lemon
  • 1 tsp cumin
  • Salt and pepper to taste
  • 1 tbsp. coconut oil

Eggs Benedict

  • 1 avocado
  • 2 stalks green onion, thinly sliced
  • 4 eggs
  • ~100g smoked salmon
  • Juice of 1/2 lemon

Salmon Cakes


  1. Pulse the salmon in a food processor/ buy canned flaked salmon already prepared to mix
  2. Place salmon in a bowl and add egg, almond flour, cumin, lemon zest and salt and pepper
  3. Roll into balls the size of a golf ball and flatten slightly with your fingers. Should make 4-5 cakes
  4. Heat coconut oil in a pan over medium heat
  5. Cook the salmon cakes until lightly browned, 2-3 minutes on each side
  6. Set aside, keeping warm

Eggs Benedict

  1. Cut avocado lengthwise and discard the pit. Mash and mix with green onions and juice of 1/2 lemon
  2. Poach eggs in a wide saucepan. If you haven’t successfully poached eggs before, this is a good write up about it
  3. Top each salmon cake with smashed avocado, smoked salmon and poached egg
  4. Add salt and pepper to taste

Benefits of a strong Bum (and how to get one and maintain it)

For all the ladies out there wanting to maintain their glutes and get a strong bottom this article is for you! 😉deadliftFemale

Booty, especially, the celebrity kind, hogs a lot of limelight, yet the gluteal muscles that underpin the butt and help to give it shape rarely get the recognition they deserve. There’s so much more to having strong, well-trained glutes than a perky rear end – the other benefits include a body that performs better and a lower risk of debilitating back injury and pain.

“The glutes are so overlooked yet they’re critical for doing any forward movement effectively – whether it’s walking, running or sprinting, strong glutes help you move faster,” says Michael Cunico, Fitness First’s national personal training manager.

They also help to injury-proof the lower back.

“One cause of lower back pain and back injury is instability in the hips. Strong glutes provide stability for the hips, which in turn, helps stabilise the spine, minimising the risk of lower back injury,” he explains.

For the triple benefits of a rear end that looks good, functions well and protects the spine, Cunico recommends:  

The bridge.

A move borrowed from yoga, the bridge is a rock star of butt exercises. You lie on the floor with knees bent and feet flat on the floor, then raise the hips so that your body forms a straight line from shoulders to hips and knees. Hold this position for a second, then lower your body back to the starting position.

“For the best results you need to progress to adding some weight – a barbell with weights at each end balanced across the hips,” he says. “It can be uncomfortable at first but your body does adapt and you will get stronger.”


This is where you lower your body into a squat (as if you are sitting on a chair), with feet just a little more than shoulder-width apart. Your weight should be on your heels and your knees tracking over your toes.

“It’s important to work towards a deep squat where your thighs are at least parallel to the ground or lower,” Cunico stresses. “This is safe providing you have no problems with hips or knees and you do the squat correctly – your toes are slightly turned out and your torso straight.  Again, you need to progress to using external weight like dumbbells or a barbell.”

The dead lift.

This works the glutes as well as the hamstrings and muscles of the back – but correct technique is important to prevent injury, Cunico says.

You can deadlift holding a barbell or dumbbells with an overhand grip – but start off with a low weight or no weight at all. Stand with feet hip-width apart, toes pointing straight ahead or turned slightly outward. Slowly lower the bar as you drive your hips backward. When the bar reaches the knees, bend them until the bar reaches the mid-shin. Return to a standing position, keeping your weight on your heels. Keep the bar close to your legs, your eyes straight ahead and back flat.

What about doing basic exercises like squats or lunges at home using your own body weight?

“You can build strength in your glutes this way but the glutes are big muscles and there’s a limit to what you can do with your own body weight,” Cunico says. “To build more strength you need to use an external weight like a barbell or dumbbells.”

As for everyday movements to help maintain glute strength, his advice is to spend less time sitting on your glutes and to build as much movement into your day as possible.

The butt also has a bad habit of getting flatter as you get older. For women this is partly to do with the drop in oestrogen levels that come with menopause. It’s this hormone that drives the storage of fat around the butt, hips and thighs and when oestrogen levels fall, fat tends to settle around the mid-section instead of the lower body.

On top of this, there’s a reduction in muscle that comes with age that occurs in men as well as women, Cunico adds.

“But maintaining stronger glutes can help you keep a better shape as you age – and  help your body function”