Print Recipe

The Toronto Sandwich from Ricki Heller’s Living Candida Free


*For the Wrapper*

  • 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


  • 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.