Grilled, Gluten-free, Vegan Cheese Sandwiches

Grilled, Gluten-free, Vegan Cheese Sandwiches


  1. 2 slices of your favorite gluten-free bread (we like Sami’s Kitchen Sourdough out of Florida…they ship!)
  2. 1-2 slices Field Roast Chaio Tomato Cayenne “Cheese”
  3. Thinly sliced red onion
  4. Earth Balance
  1. Thinly sliced avocado
  2. Thinly sliced tomatoes (I love my homegrown heirlooms!)
  3. Arugula (I prefer my homegrown, “lobed” variety versus the pointy” kind)
  4. Lettuce (I like my homegrown romaine, for the crunch!)


Spread one side of each slice of bread with Earth Balance, place cheese on one non ‘buttered” side & place red onion slices on top.

Grill both sides (using a cover on the pan helps)

Once both sides are brown, cheese will be gooey and you can eat


Gently pry the slices apart and arrange arugula, tomatoes, avocado and lettuce inside. Put top slice back on and cut into halves or quarters. If you choose this option, you add lots of flavor AND nutrition!

Eat with Vegan Tomato Soup (stay tuned next week) YUM!!

When I was a young girl, one of my very favorite meals (and one that I learned to make at a tender age) was a Grilled Cheese sandwich made on fluffy white bread with margarine and Velveeta Cheese, paired with Campbell’s Tomato Soup with whole milk.

As I “matured” and grew more health conscious, I gave up this “delicacy” except on very rare occasions. I attempted to find alternatives to these 2 delicious dishes. Finding good vegan tomato soup (I like Pacific or Imagine brands) wasn’t too difficult but the grilled cheese part was another matter.

Many gluten free breads resemble (and taste like) cardboard! Dairy free cheeses that I enjoy are a little easier to find but I hadn’t found sliced cheese that I liked for sandwiches until my friend, Dr. Mitra Ray, introduced me to her vegan, gluten free grilled cheese, using Field Roast’s Chaio Tomato Cayenne Cheese, and Sami’s Sourdough bread, which I have since perfected! (Thanks, Mitra!)


Where should I start? Not eating animal products will do much to lower risks of high blood pressure, cancer, heart disease, stroke, colitis…. you get the drift.

Gluten has recently come under much scrutiny as a health risk largely because grains are now being bred to contain much more gluten than ancient grains because they make the resulting bread products much “fluffier” and commercially appealing.

According to many experts, no human has the ability to break down this protein. Ancient methods of bread making utilized naturally occurring yeast, which helped breakdown the gluten.

Effects of gluten consumption may include inflammation, especially in the gut and disturbance of the gut “biome”, but also systemic inflammation that can lead to any condition with an “itis” at the end (arthritis, colitis, etc.), auto-immune disorders, fatigue, congestion and brain fog.

It is widely thought that gluten largely contributes to breaking down the protective sheath around nerve fibers (myelin), which is a large contributor to multiple sclerosis and other nerve disorders.

Adding the onion and other veggies to the sandwich greatly increases the nutritional value, instead of just “not being so bad for you”.

Thus, I have turned my beloved grilled cheese and tomato soup into a veritable health food! Enjoy!

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