For today’s nutritional tidbit, I’ve spoken about the benefits of chickpeas before in my Spiced Cauliflower Fritters post here and my Corn, Capsicum and Chilli Fritters here. So definitely check those out if you’d like to learn more about the lovely “chick” in our sandwich recipe. Today though I’m going to focus on the star of our mayonnaise – the oft forgot yet sensational sunflower seed!
The super star that is sunflower seeds!
In the wake of the plant-based whole foods movement (which I’m so pleased that you’ve joined me to be a part of), lots of nuts and seeds have become venerable superstars in their own right. Most notably, almonds, cashews, brazil nuts, even walnuts and tahini. Sunflower seeds though never seem to be given the limelight, which is a shame, as they have so many benefits of their own. Here are my top three to start:
- They make a great creamy base – they’re fantastic for making creamy sauces, aiolis, mayonnaises, creams, and for using in the bases of your raw desserts. Most places where a recipe specifies cashews or almonds, especially my ones, you can almost always sub in sunflower seeds, or at least sub half sunflower seeds and half nuts.
- They’re super affordable – I’m all about helping you incorporate more plant-based whole foods in your diet, that are good for your health, animals and our planet, but also taste amazing AND are easy on your wallet. Sunflower seeds are brilliant in this respect – they’re often a sixth of the price or less of their nutty counterparts, which also means you can afford to splurge on the certified organic type. Here’s where I get mine, you can order them in individual bags or in bulk which is what I do – makes them even more affordable that way.
- They’re nut free! – which means they’re great for individuals with nut allergies, and probably even more relevant is if you have children who attend a nut-free preschool or school. Most daycares and schools are nut free these days, due to the potential anaphylactic reactions that can occur for kids that are allergic if a school mate brings a peanut butter sammie to school. Mila’s preschool is no different. So while she overdoses on the peanut butter when she’s at home, for preschool, sunflower seed based snacks and cookies are great for everyone to enjoy. Our aforementioned affordability benefit also helps here too if preschools and schools are catering for kids. Try making a batch of these Chick ‘n’ Mayo Sandwiches for your kids’ next school pot luck lunch! (adjust seasoning down if needed).
Back to our recipe, these delicious Chick ‘n’ Mayo Sandwiches are so easy to make, all you need is literally 10 minutes and you’re done. They’re also super versatile – once you’ve got the base recipe down pat, you can substitute in your favourite fresh herbs, and up or down regulate the seasonings depending on whether you’re making them for adults or kids. If you’re making the mix for kids, you can slather it in between two slices of bread instead of the open style we’ve done here, meaning they’re perfect for school lunches. Just spread a layer of my Turmeric Butter on each slice of bread before making, so that the bread doesn’t go soggy.
I hope you’ll give your sandwiches a revamp this week, and try this super easy and totally versatile Chick ‘n’ Mayo Sandwich recipe! As always, if you make this recipe I’d love to hear how you go. Leave me a comment below or tag me in your versions on Instagram with the tags @begoodorganics and #begoodorganics. I can’t wait to hear what you think!
Til next week, stay happy and well.
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Chick 'n' Mayo Sandwiches
Takes 10 mins
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Chick 'n' Mix
1 1/2c cooked chickpeas (or 1x 400g can, drained and rinsed)
2 spring onions (sliced)
4 tbsp fresh herbs (tarragon, parsley, dill or chives – finely chopped)
To serve: rye or wholegrain bread, rocket/arugula, sliced radish, cracked black pepper and extra herbs
c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon
* Soak overnight, or for half an hour in hot water for a quick soak.
- Blend sunflower seed mayo ingredients in a food processor or blender until almost smooth. It’s ok if there is still a little texture in there, or you can opt for super smooth if you’d prefer.
- Add chickpeas and pulse until roughly chopped but still with texture.
- Add spring onions and herbs and stir or pulse gently to combine. Taste and season further if desired with more salt, pepper and herbs.
- Serve on fresh rye bread or your favourite whole grain bread, by layering bread, rocket, chickpea salad, radish and extra herbs.
- This chickpea mayonnaise salad recipe is a brilliant base to learn, as once you’ve mastered it you can add whatever herbs you have on hand. I’ve used half tarragon and Italian parsley here, but dill and chives are also lovely, as is basil or coriander.
- The lettuce of choice can also be changed around – I’ve used rocket for a peppery feel, but watercress is also lovely, as is mizuna lettuce, baby spinach, or butter crunch lettuce.
- The spring onions can also be substituted for half a small red onion or finely diced shallot. Change up the herbs, lettuce and onion and there are so many options!
- This also tastes lovely with a teaspoon of horseradish added in for an extra kick.
- You can use home cooked or canned chickpeas.
- For a creamier more indulgent mayonnaise, add 1 tablespoon of extra virgin olive oil to the mayonnaise mix.
- I’ve used coconut nectar as my sweetener of choice, but feel free to use your preferred sweetener - I also like to recommend this brown malt rice syrup here, or alternatively this yacon syrup here for diabetics/blood sugar management.
- Serve on your favourite bread – either fresh or lightly toasted. It also tastes great with a smear of my Turmeric Butter underneath the rocket leaves.
- Soaking the sunflower seeds is not necessary, but it does make it easier on your blender/processor, and also helps to remove the phytates improving digestibility and nutrient availability from the nuts.
- The recipe doubles easily, so if a 3 people serving is an odd number for you, simply double it for 6.