When I was a kid, where I lived we called sandwiches made on long buns hoagies. I haven’t heard that term very often since those days but I have a touch of nostalgia so I’m bringing the term back here. If you live where this term is common, other words for this kind of sandwich are: hero, sub, submarine, grinder, torpedo, poor boy and po’ boy, wedge, bolillo and (less commonly) spuky. No matter what you call it, my herbivore version of this sandwich is easy to make and its easy to keep the filling on hand when needed.


Antipasto sandwiches contain several vegetables with great health benefits. Here are a few benefits from eating this delicious sandwich. The fennel is helpful to cure anemia, flatulence, constipation, menstrual disorders and respiratory disorders. It is a diuretic and thereby helpful as to the removal of toxic substances. It increases production and secretion of milk in lactating mothers, it strengthens hair, prevents hair fall, relaxes the body and sharpens memory.

Among other things the carrots contain vitamin A which is helpful to eye health. They are also rich in beta-carotene which protects against macular degeneration and the development of cataracts. Carrots help lower the risk of heart disease, reduce the risk of stroke, nourish the skin, help slow down the aging of cells and even kill germs in the mouth to prevent tooth decay.

Cashews are full of flavanols that starve tumors and stop cancer cells from dividing which greatly reduces the risk of cancer. Their high copper content makes cashews a powerful free radical eliminator. Cashews are cholesterol free and their high antioxidant content helps lower risk of cardiovascular and coronary heart diseases. The magnesium in cashews helps lower blood pressure, prevent heart attacks and contributes to good bone health. Eating tree nuts, in general, lowers the risk of developing gallstones and studies indicate that people who eat nuts are much less likely to gain weight than those who rarely eat nuts.

The nutritional yeast in the cashew cheese spread adds a cheese like flavor. The cashews have a variety of nutritionally valuable properties as does the tahini and lemon juice, and the Himalayan sea salt and the kelp add a variety of trace minerals essential to proper bodily functions. However, many people regard nutritional yeast as somehow very nutritional. There are many websites that describe the great benefits of this product. I have come to realize that most of that information is simply marketing. Use nutritional yeast as a flavor enhancer not as a nutritional star. It adds a cheese like flavor to products, which is its greatest benefit.



For the vinaigrette:
3 cloves garlic, minced
1/4 cup white balsamic vinegar
1 T each of fresh chopped  rosemary, oregano and basil
1/4 t red pepper flakes, or to taste
1/4 cup olive oil

For the sandwich filling:
3 large carrots, thinly sliced
1 fennel bulb (about 1/2 lb.) cut crosswise in 1/4″ slices
1 (12 oz.) jar roasted red peppers, drained
1 (12 oz.) jar pepperoncini peppers, rinsed, drained and sliced
1 (6 oz.) can large black olives, drained and lightly chopped
4 oz. sun-dried tomatoes packed in oil, drained, sliced in thin strips
1 (14 oz.) jar marinated artichoke hearts, drained
1/2 cup minced fresh parsley leaves

For assembly:
8 long sandwich buns
1 recipe cashew cheese spread (recipe follows)
washed lettuce or spinach leaves

Combine all the vinaigrette ingredients adding the oil in a slow stream while stirring vigorously.

For the sandwich filling: Lightly steam the carrots and fennel until crisp tender, about 2 to 3 minutes. Plunge them into a bowl of ice and cold water to stop the cooking process. When cool, drain completely. Add the remaining filling ingredients to the carrots and fennel. Toss in the vinaigrette coating all the vegetables. May serve immediately but the filling tastes better if allowed to sit for 4 hours or overnight.

Open buns and slather with the cashew cheese spread, layer with lettuce and fill with the antipasto filling. Put sandwiches together and slice in half. Makes 8 hoagie sandwiches. ©Janice Moreland http://thekitchentwist.com


2 cups raw cashews, soaked
3/4 cup water
1/4 cup tahini
1/4 cup nutritional yeast
2 T freshly squeezed lemon juice
1 t Himalayan sea salt*
1/4 t kelp powder* (optional)

Place the cashews in a small bowl and cover completely with water and allow to soak for 3 to 4 hours. Drain, reserving 3/4 cup of the water. Add the cashews, reserved 3/4 cup of water, tahini, nutritional yeast, freshly squeezed lemon juice, Himalayan sea salt and kelp powder to a food processor fitted with the S shaped chopping blade. Process for about a minute until nearly smooth. Chill. Makes about 2 cups. ©Janice Moreland http://thekitchentwist.com

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Ahhhh tangy tomatoes over pasta…this would be perfect if you’re looking for an easy and tasty dish for Mother’s Day! Also, notice the new Recipe Index tab, this is a new and easy way to find all the recipes here at The Kitchen Twist!


In the area of nutrient research, nothing has been hotter in the last several years than studies on the lycopene in tomatoes. This carotenoid found in tomatoes has been extensively studied for its antioxidant and cancer-preventing properties. Tomatoes help protect cells and other structures in the body from oxygen damage. Lycopene from tomatoes has been repeatedly studied in humans and found to be protective against a growing list of cancers. These cancers now include colorectal, prostate, breast, endometrial, lung, and pancreatic cancers. Scientists are finding out that it is the array of nutrients included in tomatoes, including, but not limited to lycopene, that confers it with so much health value.

Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion. Rosemary also contains anti-inflammatory compounds that may make it useful for reducing the severity of asthma attacks. In addition, rosemary has been shown to increase the blood flow to the head and brain, improving concentration. So, generously enhance the flavor of this pasta dish with rosemary, and know you’re doing your body good.



1 lb. whole wheat fettuccine
8 cloves garlic
1/4 cup pine nuts
12 sun-dried tomato halves, packed in oil
1/4 cup olive oil (from the sundried tomato jar if possible)
2 lbs. grape, or cherry tomatoes (3 pints)
1 onion, chopped
4 garlic cloves, minced
Juice of 1 fresh lemon
1 t Himalayan sea salt*
Freshly ground pepper to taste
3/4 cup Chardonnay white wine (one mini bottle)
1 cup nutritional yeast
2 (14.5 oz.) cans crushed tomatoes
2 T chopped rosemary
Garnish with additional chopped rosemary

Bring a large pot of lightly salted water to a boil and the fettuccine cooking according to package directions. Meanwhile, roast a head of garlic and use 8 cloves in this recipe or alternately, toast the 8 whole, peeled, garlic cloves along with the pine nuts then combine with the sun-dried tomatoes and olive oil in a blendtec*blender. Whirl on whole juice setting to create a relatively smooth tomato pesto. Spread the grape or cherry tomatoes onto a foil lined baking sheet and broil in an oven 10 to 12 minutes until lightly smoked and skin appears to be browning. Sauté the chopped onion in a large large skillet set at medium-high heat. Add the minced garlic, lemon juice, Himalayan sea salt, pepper and Chardonnay and simmer 5 minutes. Add the sun-dried tomato pesto to the onion mixture and combine. Stir in the cherry tomatoes and turn the temperature to low. Add the nutritional yeast and canned tomatoes. Cover and simmer for about 20-30 minutes then add the rosemary. Serve the sauce over the fettuccine, garnish with additional chopped rosemary. Serves 8. ©Janice Moreland http://thekitchentwist.com

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