When I think of tomato sandwiches, I always have the same memory in my mind; when I was young, in the summer, when the farmers’ market was open, my mother would take me to get fruits and vegetables from the farmer. The big deformed tomatoes were our favourite, with lots of flesh, a deep red color, and an AMAZING flavor. You can imagine that they made the best tomato sandwiches in the world! Plus, the tomato was so big that one slice covered the width of the bread… Now you’re talking! Toasted bread, a good thickness of tomato slices, mayonnaise, salt and pepper, and there you go.

Today, I could not eat a meal that did not contain any protein. Out of conscience, but also because I would be hungry 30 minutes later, which is not necessarily desirable 

So this lunch, I spiced up this summer classic to make a tasty lunch. Here’s the recipe.

Prep Time: 5 minutes

Serving: 1


  • Pumpernickel bread (or any bread of your choice) – 2 slices
  • Tomato – 4 thin slices
  • Avocado – ¼, thinly sliced
  • Light feta cheese – About 50-60g
  • Fresh spinach – A few leaves
  • Dijon mustard (if you find the taste too strong, you can dilute it half and half with low-fat mayonnaise, which is called a dijonnaise) – 2ct (10mL)
  • Toothpick – 2
  • Ground pepper – To taste


  1. Put the bread in the toaster while you prepare the other ingredients.
  2. When the bread is ready, spread it with dijon mustard, then layer the tomatoes, cheese, spinach and avocado.
  3. Cut the sandwich in half, and prick with toothpicks to help the ingredients hold in place while you enjoy.

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