I love tea sandwiches. There’s something so classy about those little triangles without the crusts. Admittedly, they can get a little boring. Don’t get me wrong, I will always love cucumber and cream cheese sandwiches, I swear. But they can be boring.


These are a wonderful way to switch it up. They’re great for company picnics, light barbeques, and they make great appetizers at parties. They are exciting, bewitching and people will be asking for the recipe all evening. I recommend getting recipe cards, or leaving the recipe next to the plate and just encouraging people to take pictures with their smart phones (I always forget I can do that. Inevitably someone older than I am asks why I’m writing it by hand when I could just take a photo of it. How is this happening? I am twenty-four.)

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Before we get to the recipes, here’s what’s healthy about these little mouth-stuffing-ly good tasty morsels.

Let’s start with the salmon. We’re using smoked salmon, here, which has all of the main benefits of fresh salmon. It’s high in protein, B vitamins, vitamin D, magnesium and selenium. It’s also got your DHA and EPAs (healthy acids) and the obligatory mention of omega-3s. It does have high sodium content, but you can get reduced sodium, or use liquid smoke (which is chemical free FYI!) or if your really ambitious you can plank grill your salmon to add the smoke flavour without sodium.


Avocado is a superfood. Fact of life. Get it an altar for your mantelpiece. Grow your own in a pot. It doesn’t really matter, avocados are here to stay. For a reason. Full of vitamins K, C, B5, B6, and E, folic acid, and potassium these are essentially little soldiers in the battle for your health.

Wasabi is a root vegetable. Called by some ‘Japanese Horse Radish’ is anti-microbial (topically), anti-inflammatory, a digestive stimulant, it’s also high in anti-oxidants which are known to prevent cancer. It’s also probably the best way to convince everyone to eat spicy food.

What I mean to say is that these sandwiches are winners.


  • 1/2 avocado, pitted and chopped
  • 1/2 teaspoon wasabi paste
  • 1 tablespoon fresh lime juice
  • 8 slices very thin bread, crusts removed
  • 2 ounces thinly sliced smoked salmon
  • 4 thin slices red onion
  • 1 1/2 tablespoons each of chopped fresh chives, sesame seeds, and wasabi sesame seeds (such as Roland)


  1. Combine avocado, wasabi, and lime juice; mash with a fork until smooth. Spread 1 tablespoon avocado mixture on 4 bread slices. Top with smoked salmon and red onion.
  2. Top with 4 remaining bread slices; cut in half diagonally to form triangles. Spread one side of shorter edge of triangle with avocado mixture; dip edge into chives or sesame seeds, pressing to coat. Transfer to a platter; serve immediately.


To make a bunch of these, and I mean a bunch, make a whole wheat pizza crust in a rectangle shape. Smear the sauce, then lay the salmon and garnish down over top. Cut with a pizza slicer. It looks stunning and there’s less wheat to consume.

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The Hearty Soul
Health Network
We believe in using natural ingredients to be as healthy as possible. We believe dieting will never work as well as a lifestyle of healthy habits will. We believe you can treat pain and disease without relying on addictive drugs. We believe being happy is a big part of a healthy life.