Day 15 of the Kickstart

Fish is often touted as a health food. But it poses many risks—from saturated fat to mercury. Read what the science says (PDF).

Tofu is high in protein and calcium and perfect for absorbing all the tasty flavors in this recipe. Toast the bread; it makes for a much better sandwich! If you have leftovers, toss on top of some salad greens for tomorrow’s lunch.

Recipe of the Day: Eggless Salad Sandwich

Makes 6 sandwiches (6 servings)

These sandwiches have the flavor and appearance of egg salad without the saturated fat and cholesterol.

1/2 pound firm low-fat silken tofu (1 cup)
1 green onion, finely chopped
2 tablespoons pickle relish
2 tablespoons fat-free or low-fat dairy- and egg-free mayonnaise substitute (such as Fat Free Nayonaise)
2 teaspoons mustard
1 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
12 slices whole-grain bread
6 lettuce leaves
6 tomato slices

Mash tofu with a fork or potato masher, leaving some chunks. Stir in green onion, relish, mayonnaise substitute, mustard, salt, cumin, turmeric, and garlic powder. Spread on bread and garnish with lettuce and tomato.

Stored in a covered container in the refrigerator, leftover Eggless Salad will keep for up to 3 days.

Per Serving
Calories: 175
Fat: 3 g
Saturated Fat: 0.6 g
Calories from Fat: 15.6%
Cholesterol: 0 mg
Protein: 9.1 g
Carbohydrates: 30.5 g
Sugar: 8.9 g
Fiber: 4.4 g
Sodium: 827 mg
Calcium: 67 mg
Iron: 2.6 mg
Vitamin C: 3.5 mg
Beta Carotene: 127 mcg
Vitamin E: 0.4 mg

From The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.