1 c. broccoli
1/2 c. cauliflower (optional)
2 tbsp. carrot, finely grated
2 tbsp. red cabbage, finely grated
2 tbsp. yellow squash, finely grated
1/4 c. barbecued onions (optional)
1 whole wheat tortilla, chapati or pita
1 tbsp. mayonnaise
3 thin slivers dill pickle
1/2 c. lettuce, finely shredded
1/2 c. alfalfa sprouts
2 slices avocado (optional)
Dash of sea salt, Spike or salt-free seasoning (optional)

Prepare the vegetables: Cut broccoli into thin lengths, using only florets and upper portion of salt. Break cauliflower into tiny florets. Place them in vegetable steamer, covered, over boiling water for 5 minutes or until vegetables are tender. Combine carrots, cabbage, and squash and mix thoroughly.

Barbecued onions for goodwich:

2 tsp. safflower oil
1 sm. white onion, sliced
1/2 tbsp. Huin or Robbie's barbecue sauce

Prepare the barbecued onions: In small skillet, heat oil. Add onion, and saute until it begins to soften. Add barbecue sauce and continue sauteing, stirring frequently, until onion is thoroughly wilted. Makes enough for 3 or 4 Goodwiches. Leftover Barbecued Onions are delicious in any vegetable soup.

Assemble the Goodwich: In hot dry skillet, heat tortilla or chupati, turning from one side to the other until soft but not crisp. Place on large sheet of plastic wrap. If using pita, heat in oven for a few minutes to soften it and cut a sliver from top so pocket opens easily.

Combine all other ingredients, mix well and stuff into pocket. Spread tortilla with mayonnaise. Add broccoli, cauliflower, pickle and barbecued onions. Top with lettuce, sprouts and avocado. Sprinkle with Spike. Wrap tightly in plastic wrap until ready to serve.