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Salmon Salad Sandwich with Avocado “Mayo” | Deciphering Cravings

If you like sushi, you will love the fresh and spicy flavours in this Salmon Salad Sandwich. Dressed with egg-free and vegan Avocado “Mayo” it can be enjoyed on its own, without bread if you prefer. It can also be easily packed for a work lunch. (egg-free, dairy-free; option: gluten-free, Paleo, soy-free; vegan – mayo) Rocket Salmon and Avocado Mayo Sandwich It is interesting how our bodies have a way of telling us what they need. I’ve been reading a lot about cravings – the way these needs manifest themselves, in my Integrative Nutrition coursework.  Many of the cravings can be easily deciphered and often substituted by healthier alternatives. And so, if you crave ice cream why not try having a glass of chilled fruity tea that will have the same cooling effect on the body without the additional calories and additives.

Deciphering Your Food Cravings:

On the flip side, I think we often experience the anti-craving; or not feeling particularly hungry for a certain type of food. And so for instance, I hardly ever feel like having rice and I don’t often have pasta or bread. The strange thing about bread is that while I grew up on sourdough and rye bread sandwiches and I find the smell of a freshly baked loaf irresistible, my body does not always agree. Recently I have began to notice that I cannot eat a slice of bread in the evening without feeling bloated and so I have been cutting down on my consumption of the same after lunch. This particular salad filling, whether you have it between two slices of your favourite bread or as a salad, is great for when your body is craving good fats, a few greens and a touch of salt.

So, tell me, what foods do you most often crave and do you try to make healthier substitutes? Rocket Salmon and Avocado Mayo Sandwich

Rocket Salmon and Avocado Mayo Sandwich
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Salmon Salad Sandwich with Avocado "Mayo" | Deciphering Cravings

Inspired by the fabulous combination of flavours found in my favourite sushi roll, served between two slices of lightly toasted rye sourdough this rocket, salmon, tamari, avocado and wasabi sandwich is fresh, a little rustic and it packs a real peppery punch. Make into a sandwich, wrap or enjoy as a salad.
Prep Time5 minutes
Cook Time2 minutes
Total Time7 minutes
Servings: 1


  • 1 tsp coconut oil in solid form or butter
  • 2 slices rye sourdough or your choice of bread
  • 25 g fresh baby rocket
  • 1 tsp tamari or fish sauce
  • 1/4 avocado flesh only
  • 1/4 cup filtered water
  • 1/2 tsp lemon juice
  • 1/2 tsp wasabi paste
  • Pinch of salt
  • Pinch of black pepper
  • 100 g hot-smoked salmon portion shredded, with or without peppercorns


  • Spread coconut oil (or butter) on both sides of each bread slice. Place slices under a medium-hot grill or in a sandwich press and toast for 2 minutes, or until the crust starts to turn lightly golden and the fat has melted into the bread. When ready, transfer to your serving plate.
  • In the meantime, place baby rocket in a medium bowl and drizzle with tamari (or fish sauce), mix well and set aside.
  • In a measuring jug, combine avocado, filtered water, lemon juice, wasabi paste, salt and pepper. Using an immersion blender (stick blender), blend the ingredients until they are liquefied and similar in consistency to mayonnaise.
  • To assemble the sandwich, top one bread slice with dressed rocket and compact down a little. Top with shredded hot-smoked salmon then dress with the wasabi-avocado mayo and top with the remaining bread slice.
  • Serve immediately or wrap in some baking paper and take to work as packed lunch.
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Tessa May 6, 2013 at 1:25 pm

Great sandwich!

Steph May 6, 2013 at 1:26 pm

yummy! Thanks for the list and suggestions on satusfying cravings the healthier way too. Great tips there!

Minxie May 6, 2013 at 1:29 pm

Love the idea of substituting cheese for other healthy fats as dairy is not something we like to have often. And this avo mayo sounds yum, especially with wasabi – nice kick.

Martyna @ Wholesome Cook May 7, 2013 at 9:48 am

Thanks Minxie – like you I think the wasabi makes the mayo!

Christine (@cookingcrusade) May 6, 2013 at 2:27 pm

Such a beautiful looking sandwich – love your idea with the avo mayo too! Great photos!

Martyna @ Wholesome Cook May 7, 2013 at 9:49 am

Thank you Christine.

Anna May 6, 2013 at 2:34 pm

YUM! Wish I’d read your post before I went shopping today – will have to try it for lunch soon ;)

Martyna @ Wholesome Cook May 7, 2013 at 9:49 am

Hi Anna, I was trying to post it before you went shopping but had some glitches I had to fix first, at least you have the list for next time :-)

sara May 6, 2013 at 3:27 pm

This sandwich looks incredible! What amazing flavors…that avocado mayo looks wonderful.

Lizzy (Good Things) May 6, 2013 at 5:22 pm

Marty, this looks really delicious!

Raymund May 6, 2013 at 5:46 pm

I love that avocado mayo, I guess that would be perfect for any salad

Martyna @ Wholesome Cook May 7, 2013 at 9:50 am

Indeed, I can see it going nicely with a sundried tomato, rocket and roasted beef salad already!

Medeja May 6, 2013 at 6:47 pm

This salad sandwich looks so yummy! Avocado mayo sounds very nice.

chilliandmint May 7, 2013 at 7:20 am

Your sarnie and filling looks divine. My addiction at the moment is my chipotle sauce, which you can find on my site. I made a batch and gave a few to family members and already we have all finished the pots. I eat the chipotle on most savoury things, including sandwiches. It’s seriously addictive ;o). Am going to be trying your avocado mayo – i think it has a nice punch to it with the wasabi. Best Torie

Martyna @ Wholesome Cook May 7, 2013 at 9:53 am

I’m in love with chipotle but it’s hard to come by… Saw some at the Essential Ingredient, will have to get some and try it. Heading over now to have a look. Might be a great idea for a gift for neighbours as we are moving house in a couple of weeks. Thank you for alerting me to this gem of yours :-D

Maureen | Orgasmic Chef May 7, 2013 at 5:00 pm

What an interesting post! I had no idea about the cravings thing. Love the sandwich too.

Nami | Just One Cookbook May 8, 2013 at 3:34 am

Avocado mayo!!!! I haven’t made that before, and this is a must make recipe of this week! And believe it or not, I also have some leftover salmon pieces from last night dinner. I think I am meant to make this, for sure!!!!

Martyna @ Wholesome Cook May 8, 2013 at 9:45 am

Hi Nami, thats great to hear! I can imagine this going really well with the seared scallops you’ve made :-) yummy!

Chung-Ah (@damn_delicious) May 8, 2013 at 3:47 am

What a gorgeous sandwich! I sure wish I was having this for lunch!

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