Poor Work-Lunch balance? Toasties.

I am a very busy bee… Typically I dedicate 12 hours a day (including travel) to work outside of the house. Whether it’s in the uni semester and I’m slaving away at the library between classes, or over the “holidays” where I work in my paid job so I can afford my uni life, the time restrictions are always the same. Every night I have a maximum of one hour to prepare food to ensure the next day goes smoothly. But that’s only one part of the problem, when I’m at work in my paid job I have an extremely poor work-lunch balance (or work any meal-balance, really). Over the course of a 10.5 hour day I am allowed 55 minutes break, total. Which wouldn’t be so bad if I didn’t have to move my car 5 times… which takes 5-10 minutes each time. With all these time restrictions I’ve adopted a “bite and run” lifestyle and the humble toastie has been my saviour.

Most people are pretty familiar with the toastie. However, the word itself conjures up images of high fat, processed meat and cheese dripping out of some white bread…. not a highly nourishing meal. I think this is a missed opportunity. You can put literally anything in a toastie. Here within this post I’ll give you four examples of my lifesaving toasties which will hopefully inspire you to embrace this highly portable, nourishing lunch idea for yourself.

1. The Patti-less burger


Okay, so I’ll be honest. This is not the “healthiest” toastie… This toastie came about because I was attempting to replicate the flavour profile of a Big Mac without a burger patty, and in toastie format. Regardless, it was delicious, satisfying, and much better for you than the aforementioned Big Mac.


  • 1 Turkish bread roll
  • Tomato sauce, mustard, and mayo to taste
  • 1 tbsp of white onion, finely diced
  • 1 pickle, sliced
  • a handful of spinach
  • 2 tbsp cashews, soaked*
  • 1 tbsp savoury yeast flakes*

*These ingredients are used instead of cheese made from animal milk, but can be substituted to your preference.


  • Put just enough water over your cashews to cover them and soak cashews for a few hours to soften them, or alternatively, pour boiling water on them and wait for around 10 minutes.
  • Put cashews, with the soaking water, and savoury yeast flakes in a blender and blend til smooth
  • Cut your Turkish roll in half, add tomato sauce, mustard, and mayo to the underside of the top bun and spread evenly. Stick the onions and pickle slices to the saucy bun.
  • Slather the inside of the bottom bun with cashew mixture, and top with spinach leaves
  • Close it up and whack it in the sandwich press!

2. The Tofu-Veg


I apologise for the sorry state of this photo… and all the other photos to come. They were snapped on the go before I had even thought about blogging.


  • 2 slices of multi-grain or wholemeal bread
  • 4 slices of tomato
  • 6 strips of capscium
  • 1 handful of rocket leaves
  • 50gs of marinated tofu


  • This really doesn’t need explaining. Layer it up and in the sandwich press it goes!

3. The Roast Veg and Avocado


Yes, this is leftovers in bread. Sue me. Wait til you see the next one!


  • 2 slices of crusty vienna bread
  • 1/4 of an avocado
  • 1 cup of leftover roast vegetables (potato, sweet potato, pumpkin, zucchini, onion, garlic and maybe even tofu)
  • 4 slices of tomato
  • 2 tbsp hommus


  • Avocado on the top, hommus on the bottom, everything else between, and in the sandwich press, stat!

4. The Stir-fry?


I made this because I had no rice, and I also had no time to make rice, but I’ll be damned if it wasn’t delicious! Remember when I said literally anything can go in a toastie? This is what I was talking about.


  • 1 multigrain roll
  • 1 cup of left-over stir fry (ginger, garlic, chilli, onion, carrot, capsicum, snow peas, broccoli, mushrooms, tofu, soy sauce)


  • Dump the stir-fry in a roll and toast!

Well, that’s enough for today, I hope you’ve found some inspiration in these somewhat bizarre sandwiches.

Are you interested in learning a little more about bread? Check out this weeks Nutrition Tidbit

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