Sandwich Heaven

May 19, 2008


Oh my – this was sandwich heaven! I watched an Oprah I had recorded where Gayle rated sandwiches from all around the country and wrote down this version of grilled cheese to try: Havarti, Tomato, Basil + Honey. The honey MADE the sandwich!! It’s too early for fresh basil, so I used some of my cilantro pesto instead. Actually, I think pesto is probably a permanent substitute, but I’ll use basil this summer. I don’t think my sandwich had nearly the amount of havarti that Gayle’s did, but it was still tasty.

I also made a salad with lettuce, zucchini, green pepper, celery, sprouts, goat cheese and Annie’s Maple Ginger dressing. I tossed it all in the bag the lettuce mix came in and unfortunately couldn’t taste the dressing AT ALL. I used a whole tablespoon too – so I wasn’t going back for more since it’s 70 kcal per tablespoon I think. But since I’m not a huge salad dressing person, it wasn’t a big deal. Just something to take note of.


Plus a few strawberries


With a can of seltzer


I sure hope I’m hungry by 4:30 because I ended up eating a later lunch than planned!

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{ 68 comments… read them below or add one }

1 Lisa May 19, 2008 at 12:37 pm

yum! i’m going to make that sandwich, totally.


2 Tina May 19, 2008 at 12:40 pm

70 cal? and you cant afford to have a TAD bit more for flavor…geez strict regimen!


3 Kath May 19, 2008 at 12:45 pm

Like I said, I didn’t need the flavor. I was including this to note that this dressing isn’t very strong.



4 caitlinbo May 19, 2008 at 12:58 pm

that grilled cheese looks freakin’ amazing. i need to try it at some point!


5 caitlinbo May 19, 2008 at 12:59 pm

and i wouldnt have gone back for the 70 calories of dressing either… complete waste. that’s practically another slice of cheeseeee :)


6 Katers May 19, 2008 at 1:10 pm

I’m with you Caitlin and Kath. Dressing that caloric isn’t worth it if it didn’t have the flavor the first round!


7 Kiala May 19, 2008 at 1:12 pm

Honey on a sandwich sound delicious. Anything on a sandwich sounds delicious.

I would like a sandwich please.


8 Amy May 19, 2008 at 1:26 pm

That sandwich sounds delicious! One thing that I’ve learned about salad dressing (which I actually love) is that you get the most bang for your buck if you just dip your fork directly into a pre-measured bowl of dressing. This way you get dressing flavor on each bite of salad but use a minimal amount. Do note though that you should dip and then spear the salad and not the other way around as that would take a lot more dressing.


9 Betsy in Pittsburgh May 19, 2008 at 1:33 pm

Mmm honey. Did anyone else see Battle Honey on Iron Chef last night?


10 Korin May 19, 2008 at 1:35 pm

I am mos def going to try that sandwich combo… I love new sandwich ideas… and this is veg, too.

I agree with not needing tons of dressing but in my case I would have used what I saved for a tiny bit extra havarti… sammie looks like it could use just a bit more.


11 Sidi May 19, 2008 at 1:46 pm

Great combination, yesterday I tried the mango sandwich. It was delish’.


12 VeggieGirl May 19, 2008 at 1:47 pm

Looks like a hearty, delicious sandwich & salad!! Yum!! And it’s always better when eating outdoors, in the sunshine :0)


13 Sherri May 19, 2008 at 1:52 pm

When making your grilled salads, do you normally use an entire portabella mushroom or just half? Also, about how much lettuce, zucchini, and squash do you normally add? I am new to your site and love your ideas…just wasn’t sure about the quantities for replication.

Good luck with your new schedule. Sounds like you definitely have a great network of support. Thanks!!


14 healthyceliac May 19, 2008 at 1:54 pm

That sounds like a wonderful sandwich idea. Thank goodness for Oprah, because I never would have thought of that otherwise. I wonder if agave would have the same effect…
Betsy – I saw Battle Honey last night. I’ve been craving that sweetness ever since! I’m going to have to put some agave on something tonight.


15 hk May 19, 2008 at 2:05 pm

mmm, such a pretty lunch outside in the sunshine :) I like the honey twist!


16 Tina May 19, 2008 at 2:28 pm

That sandwich looks delicious! I love the honey addition!


17 notoprahfan May 19, 2008 at 2:35 pm

Oprah makes me hurl. Oprah fans make me hurl. But i like the sandwich idea/food ideas out here alot. I could do with a little less of it’s overly self-congratulatory, trivial style; do we really need to hear about every new dress and how you pretend to be on a budget? I know I’ll get slammed but I can’t be the only one thinking that why complain when other people work multiple jobs to get by as inflation is outta control/people feel crunch. Sound like a pretty easy life to me. Enjoy it.


18 DaisyMay May 19, 2008 at 2:47 pm

oh you are about to get majorly slammed you have no idea how obsessed some people are with this site.


19 Erin May 19, 2008 at 2:56 pm

I love how detailed and explanatory Kath is on the blog!! I look forward to reading it each morning with my morning coffee…. don’t think it would be as fun if Kath weren’t as detailed. She inspires me be more organized in my own life. Thank you, Kath! :)


20 Molly May 19, 2008 at 2:57 pm

haha nice daisymay- i would warn of that as well except i’m hoping people will gloss over such comments. no need to address them, it only fosters more senseless posts. it’s not your blog notoprahfan, it’s kath’s, and no one is making you read it.

shoot, i guess i just addressed the issue i was hoping to ignore. oh well, done now.


21 the husband May 19, 2008 at 2:58 pm

man that sandwich looks good… i think i know what i’m having for lunch tomorrow


22 Anne P May 19, 2008 at 2:59 pm


if you’re going to be a brat, don’t read this blog. the whole reason this blog is fun is because she is upbeat, and invites us into her life (including fun purchases which half the time we ask her to post pictures of and she wouldn’t otherwise) outside of just what she’s eating. and yes, it’s nice that she can go to school full time, but she’s not bragging about it or anything and realizes that she’s lucky. so stop focusing your bitterness about your own life at others like kath who is obviously very happy and spending a TON of her own time helping others towards healthy eating through this blog. she may not “work” officially, but this blog probably takes just as much time as a full time job would!

i do agree with you that oprah sucks, however. but that sandwich looks pretty damn good though!


23 Betsy May 19, 2008 at 3:03 pm

that sandwich sounds seriously amazing. honey on a grilled cheese??? genius!!


24 JennC May 19, 2008 at 3:14 pm

I love this site, but i do admit i get curious as to HOW kath does it…. it is hard to afford anything… and some of the stuff she eats is pricey… i bargain shop and its STILL hard to buy groceries for two under $100…. if you’ve got a trust fund i think it would be good to let people know or just say “i am financially supported by outside resources” etc… because it does portray a rather false image.. especially for someone who will be starting and is starting to promote a nutrition business in the future. like i said, love the site, but “How!?”


25 Beth Q May 19, 2008 at 3:18 pm

I took notoprahfan’s comment to be about Oprah, not Kath. That’s a pretty common complaint about Oprah. Yeah, her self-congratulatory stuff rubs me the wrong way as well, but I have a thing for Dr. Oz. I can’t help it. I want to drink those gross smoothies and meditate and live to be 104.


26 caitlinbo May 19, 2008 at 3:18 pm

obviously kath is not living the same financial life as most mid-twenty year olds. she has also said she doesn’t want to discuss her specific situation, and i think we should all respect her for that.

stop being so bitter and go play the lottery.



27 Lauren May 19, 2008 at 3:20 pm

jwing do you plan to not eat as much calorie wise since you might not be exercising as much as you usually do?


28 magpie May 19, 2008 at 3:21 pm

I will definitely be making that havarti sandwich.

Have you tried Newman’s Own Low-Fat Sesame Ginger dressing? It’s fantastic, and I think only 40 kcals for 2 tablespoons. It may have HFCS though, which would be tragic.


29 notsosure May 19, 2008 at 3:30 pm

Beth Q,

Better read it again.


30 Beth Q May 19, 2008 at 3:34 pm

yeah, I was wrong. She was being mean. sorry about that.

But I still love Dr. Oz


31 BethT May 19, 2008 at 3:49 pm

Is the name of the blog “Kath Eats Real Food and does it all on a Super Tight Budget for all of you Budget Conscious Shoppers”? No? Then WHY DO PEOPLE CARE ABOUT THIS SO MUCH???


32 Mema May 19, 2008 at 3:55 pm

I have to agree that something is not quite right when I read about dinners/lunches out at fancy (and exPENsive) restaurants, regular clothing and houseware purchases, numerous vacations, etc…and then read as Kath goes out of her way to remind us how they purchase bagged beans, for example, in an effort to “budget” their money. I have trouble reconciling the two sides. The advice and “words of wisdom” on this front is actually quite patronizing to someone who does have a very strict budget to adhere to and doesn’t have “generous relatives” to treat them to shopping trips and dinners out and family heirlooms.


33 Korin May 19, 2008 at 3:58 pm

Guilty-pleasure alert:

Sorry, but I like it when something/anything stirs the pot on this blog. I love the blog and get great ideas (like this sammy that I wouldn’t have found otherwise b/c I hate Oprah :) but the comment section is for everyone to post, as long as Kath keeps it that way, right? And people have opinions.

Everybody has the right to say whatever they want but I get tired of the same old, “if you don’t like it/have complaints, don’t read this blog” response. The comments sections is for comments, no? Everyone has equal rights to read comment. not just those of you who only praise Kath’s oatmeal and want to know where she bought every piece in her wardrobe.


34 Allie May 19, 2008 at 4:02 pm

Just an FYI (magpie), Newman’s Own Lighten Up dressings are all pretty fab and no HFCS! :) Cane sugar, yes. I think I love them all. Definitely a recommendation.


35 whatever May 19, 2008 at 4:03 pm

Ok, my comment is who the f**k cares how Kath affords her food, clothes, vacations or dinners out? I didn’t think the purpose of the blog was to show others how to eat on a budget, so why the focus on how much money she has or how she spends it?

Lots of jealousy out there, methinks.


36 Allyson May 19, 2008 at 4:13 pm

That sandwich looks amazing! I love grilled cheese and will def have to make that soon! Lunch looks delicious and healthy as always! :)


37 Kelly May 19, 2008 at 4:26 pm

On a more food related topic, Kath what type of bread do you use?

Thanks for your other answer :)


38 the husband May 19, 2008 at 4:29 pm


That’s an excellent point, and that’s why dissenting opinions are welcome here. The only time any comment or person has ever been moderated from this blog is after repeated negativity with no valuable contribution to the discussion.

Unfortunately the internet breeds hate through anonymity, and I don’t it’s something that will ever be eliminated… I’ve come to terms with that. What still depresses me, however, is that no matter how many explanations people give about their own opinions, motivations, and reasons for anything, haters never listen and the conversation never progresses.


39 Katy May 19, 2008 at 4:38 pm

That strawberry is making my mouth water!! Too bad I finished off the rest of mine this morning! Good luck with chem Kath!


40 Robin May 19, 2008 at 5:10 pm


For peanut butter boy’s oatmeal pancakes are the oats supposed to be cooked before blending? If not, would it work precooking the oats? I guess, I am asking why not just use ww flour instead of blending oats?


41 BethT May 19, 2008 at 5:16 pm

Hubby, that is my thought exactly. I commented before why I don’t know why the same negative comments consistently cycle through. I’m all for mixed opinions, but when it’s the same negative comments about the SAME topics each week it’s just boring and dumb!

Perhaps there should be a “Frequent Complaints” section as well as a FAQ so people realize they aren’t starting something new with these comments.


42 Kelly T May 19, 2008 at 5:18 pm

i dont like oprah, either. its mainly her sing song tone of voice. and the women in the audience that FREAK OUT make me laugh.

I used to have peanut butter and honey sandwiches- thats a little bit different, though.

worth a shot i think


43 flipflops May 19, 2008 at 5:19 pm

Hey all. Forgive my ignorance of salad dressings but what is HFCS please Magpie? Kath, I live for grill cheese, my favorite combo inspired by Au Bon Pain, the pesto, mozzarella and tomato combo on a baguette. When you visit Boston this summer, might a trek to Cape Cod be in order to hit beaches/we know you are a fan :)


44 Suzanne May 19, 2008 at 5:26 pm

the husband – well said!


45 working May 19, 2008 at 5:38 pm

I went to Oprah once and it was crazy. I mean, people were crying as we were seated and when she came out. They even have tissues next to the seats so that you have easy access in case you cry too. Hehe


46 Cookie May 19, 2008 at 5:43 pm

Hi Kath,

I’ve been reading your blog for a while now and LOVE it! You’re an inspiration for everyone who wants to keep a balance between eating healthy and still enjoying life. Keep up the good work!



47 SawSaw May 19, 2008 at 5:55 pm

Frequent Complaints is a very funny idea :) I like it.


48 Kelly L. May 19, 2008 at 6:11 pm

I’m digging the idea of a frequent complaints section. Then, you can defend yourself once on each topic that gets brought up…


49 Kelly L. May 19, 2008 at 6:11 pm

I’m digging the idea of a frequent complaints section. Then, you can defend yourself once on each topic that gets brought up…


50 the husband May 19, 2008 at 6:42 pm

Haha, that’s kinda coincidentally funny Kelly L.

Gotta say I’m not a fan of Oprah’s audience as well, though you have to admire what that woman has done with all of her life. And I feel kinda bad for saying this, but I get the impression that she’s not a brilliantly intelligent person. I think it’s her drive to succeed that has been her strength, and that is incredibly admirable to me, since we all know how easy it is to give up, or do a 50% job. I hope her show hasn’t just brought information, but meaningful change to her viewers’ lives.


51 CourtneyS May 19, 2008 at 6:49 pm

I have to admit, I have a soft spot for Oprah because my mom used to watch her when I was little, so I remember coming home from school or sports, having a snack, and watching with her. I haven’t watched the show in years, though! I do enjoy the magazine, though. Plus, what a great example of a woman who has made it and is really giving back.


52 Mariposa May 19, 2008 at 6:57 pm

Kath- if your sis moves to Boston and you come to visit, you must make time to come and hang out with me! : )

GO RED SOX!!!!! I loved the hat in her pic!

(I commented on this post instead of the last one..)

Yea I am not a huge Oprah fan myself, but to a woman who gives away free mini-vans and cars to needy moms??? as a single mom myself??? i say GO GIRL! Other than that, i don’t really pay attention.. to each his or her own opinion. What I find annoying others love. What she finds annoying I love. So goes the world!


53 oatmeal May 19, 2008 at 7:17 pm

That grilled cheese sandwich looks heavenly indeed! I’d never have thought of adding honey!

And wow–70 kcal in ONE tablespoon of dressing? Too bad it wasn’t at least flavorful :( The salad still looks great though!


54 Megan May 19, 2008 at 7:28 pm

I love Oprah!! I don’t know why so many people hate her. I won’t faint at the sight of her, but I think she does a lot for charity and I look forward to watching her show, it usually has great guests and interesting topics.
Also, I never spoke up for Kath before when she has been attacked, but I recognize these people. I have seen a lot of them in my life, and they are just consumed with jealousy. They are so obsessed with jealousy, and in the object of their jealousy, they will continue to post and check in on this site, secretly wishing that they were Kath or had her stuff or whatever. They will say its because of “her recipes” but clearly there are enough other sites on the web, they could find new recipes elsewhere. Life is filled with people that are like this, and it is worse on the web because they are not mature enough to hold themselves accountable for their bad manners and behavior.


55 Allison May 19, 2008 at 7:30 pm

I just wanted to point out the obvious and that is that Kath isn’t the one paying for all those “expensive meal out” (Mema’s comment). She has been visiting her grandparents with her mom, she went out with her aunt and uncle, she has said that her MIL pays for meals out. When my husband and I were in graduate school we ate out at nice restaurants with relative frequency, paid for by parents, parents of friends, occassionally the department. There is certainly no reason to criticize Kath for having generous relatives. When she and the husband are shopping for themselves, they are frugal. My FIL used to joke that my husband always ordered the most expensive thing on the menu when his parents were paying.

That said, Oprah is annoying, especially the “WE love that don’t we?”


56 JessieP May 19, 2008 at 7:31 pm

Hey Kath, the chem class you are taking right now, is it just 3 weeks, and then another class is 5? or is the one class 8 weeks total? Is it Chem 2? Just curious to how your class sched is comparing to mine, i am taking chem 2 this summer and then Organic chem (yes i am TERRIFIED of this class, i’ve heard its so hard!!!) in the fall. Thanks :)


57 Korin May 19, 2008 at 8:05 pm

Megan, if you were directing that at one of my posts (because I actually do check in here for recipes, discussion, and simply to see how ‘someone else does it’) I’ll just let you know I’m not “jealous” nor have I ever been consumed with jealousy at anyone. I was just saying that anyone should feel free to post as long as Kath keeps it a public forum.


58 Danielle May 19, 2008 at 8:19 pm

Best of luck @ your first Chem class tonight!


59 Kath May 19, 2008 at 8:34 pm

Sherri ,
Welcome! I think that salad had a whole portabello and 1.5 zucchini/squash of medium size. They shrink down a lot when cooked.

Kelly ,
That was Pepperidge Farm Cracked Wheat (I think?) but I didn’t like it that much. I really like Rudi’s brand and will go back to that next time.

Robin ,
The oats are uncooked. You could probably sub in whole wheat flour, but the oats do have a different texture/taste even when blended. Not as heavy/nutty as wheat. But I think it would work.

BethT ,
I think a “Frequent Complaints” section would be too much for me to manage on a regular basis 😉

Cookie ,
Thanks! And welcome to KERF :)

JessieP ,
Chem is 6-9pm Monday – Thursday for 2 months. M/W is lecture and T/TH is lab. These first 3 weeks I just have Chem and then on June 10 my daytime courses start too.



60 Mia May 19, 2008 at 8:39 pm

Hey Kath!

I have been reading this blog for a while now and i have finally decided to comment! I appluad your dedication to your lifestyle, school, your blog, your readers and your husband. Wow – you really deserve a pat on the back! Here comes a bunch of questions and comments…brace yourself!!!

1) I have been eating “healthy” for a while now and i have lost about 10 lbs. I take a lot of crap from some of my friends and they are constantly telling me “just eat it”. It can be pretty discouraging and sometimes hurtful. I was wondering if you have ever experinced something like this and how you deal with it.

2) o my goodness i love your salad dressing ideas…they are so yummy. I almost always make my own dressings so I am so happy to find some new ideas.

3) If I were you, i would take all these negative comments as complements. If you think about it, these people are taking time out of their days to bash you! It makes me laugh. If they really did not care, they wouldn’t be spending so much time thinking up hurtful things to say about you and your husband. Im sure that by defending you i will probably take some heat as well…..

4) I love love love apple crisp! I came up with this idea that i thought i would share with you. It is a little weid. All i do is cut up the apple into thin slices and sprinkle cinnimon ans some splenda on the slices. Then pop it in the microwave until the slices get soft and warm. It is pretty good! I also sometimes put cinnimon and splenda into my fage and dip my apple slices into it…yummy!

5) Forgetting calories, fat etc…..what would be your last meal?

Thanks so much!!
Keep up the good work


61 Kath May 19, 2008 at 8:44 pm

Hi Mia,
Thanks – and I’m so glad you like the blog :)

I luckily have not have trouble with my family and friends being mean about eating healthy, but my reaction is it’s MY body and life and I’ll have no sabbatoging around me. Just say no and smile. If you say it firm enough, they’ll get the picture.

Glad you like the dressings! I need to do more variations, but just love my balsamic vinegar :)

I’ve done that with apples before – and they’re even better simmering in a pot of water and then added to oatmeal!

Last meal??? OH that’s tough. It’s a tie between my wedding cake (which I’m having on our anniversary this weekend!!) and ice cream with all kinds of crunchy heath toppings. Or maybe cobbler with vanilla ice cream. Obviously a dessert :)



62 Mia May 19, 2008 at 8:48 pm

One last thing….im sorry!!

I have noticed that you don’t eat a whole lot of meat. I have always been told to eat protien (i.e. meat) at every meal. What do you think about this? I have always wanted to be a vegetarian becuase i think the idea of eating animals is kinda nasty. I dont eat red meat for this reason. I dont know whay but it grosses me out more than poultry, pork and fish. What are your reasons for not eating, in my opinion, a whole lot of meat?


63 Alicia May 19, 2008 at 9:37 pm

This is Kath’s blog and she is allowed to write about anything she wants. I think that it’s horrible when one has to censor information in case certain readers get offended. In this case, it’s about Kath eating good food.

She is writing about what she likes to eat and it is not anybody’s business if she chooses to eat cardboard, for example, for lunch.

Like someone pointed out, this blog is not about budget eating. It’s just what Kath eats. Period.


64 BethT May 19, 2008 at 9:37 pm

Kath, I’d be happy to manage it for you! Haha! :p


65 Kath May 20, 2008 at 7:30 am

I’m just not a big meat eater. I crave whole grains and veggies, but not meat. I do enjoy it though, so I try to plan one meat a week (on average) in the meal plan. It’s also very expensive! Protein is easier to come by than you think – most whole grains have protein and dairy, so I often have both of those in my lunches/breakfasts. On average, Americans get more than protein needed for health, so I don’t feel the need to try to eat a lot.



66 LisaR May 20, 2008 at 11:47 am

ha…Oprah…yes, while she gives things and does things to and for good people she only praises herself for all her hard work, determination, and wealth. All great qualities/characteristics but why not give the glory and thanks to God?? That’s who got her there!

However, I did watch an episode of where she surprised Tom Cruises BIGGEST fan and that was the most hysterical thing I have EVER watched! I almost died laughing!


67 RachelD May 20, 2008 at 11:08 pm

Mia, I may be late on this but in the nutrition class I took my Prof. spent a whole lecture on how most people get too much protein in their diets over all because they don’t realize how much is in things other than meat. I know I get at least half of mine from whole grains, nuts, and most Kashi (and similar products) have added protein. with the more and more common options like tofu and soy, you really don’t have to eat meat unless you like too.

Kath- as a college student I know how far one gets from the kindness of parents, your’s and other peoples, for some reason when you are in college people assume you will starve if they don’t feed you! Your income is your business (and it is rather rude and un-classy of someone to bring it up, They are obviously not from the south)


68 Mia May 21, 2008 at 12:44 am

Thanks for the input Kath and RachelD….very interesting…


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