ultimate veggie sando
I can say with unwavering conviction that few things are better than a comforting, classic sandwich. This winning sando is from goop, broken down as follows:
WHIPPED FETA
✧ 7 oz organic feta
✧ 3 oz organic grass-fed whole Greek yogurt
SANDWICHES
✧ 8 slices flourless sprouted Ezekiel bread, toasted
✧ 2 small ripe avocados
✧ 2 Persian cucumbers, thinly sliced lengthwise
✧ 1/2 c sauerkraut, squeezed so it’s not too juicy
✧ 1 large heirloom tomato, cut into 1/4-inch slices
✧ 1/2 red onion, thinly sliced
✧ 8 oz microgreens
✧ Whipped feta
✧ Pink Himalayan salt and fresh cracked black pepper to finish
NOTES
꩜ Shop wild, organic (spices & oils included) & in season whenever possible, plus make sure to fully clean all residue off produce with baking soda prior to cooking.
INSTRUCTIONS
1. Prepare the whipped feta in food processor (I use a NutriBullet) — pulse the feta until it’s in fine crumbles, add the yogurt and pulse until it’s a spreadable, then pop in the fridge for about 30 mins so it’s not too runny
2. Assemble the sandos by combining all of the above delicious ingredients — TA DA!
Some functional food for thought —
ORGANIC WHOLE GRASS-FED GREEK YOGURT
Let’s talk about the importance of only buying “grass-fed” products. There are a multitude of reasons, but let’s cover the basics: (1) Factory farms are a filthy breeding ground for harmful bacteria, ewww, (2) Organic, grass-fed beef isn't pumped full of antibiotics, and remember whatever antibiotics the animal consumes — you consume, (3) Grass fed beef builds soil, while conventionally raised beef destroys soil, which is important to note since poor soil means poor fruits and veggies, (4) Grass fed beef is more nutritious — as a quick snapshot, grass-fed dairy contains more beta-carotene, more inflammation-fighting omega-3 fatty acids and conjugated linoleic acid (CLA), a special type of omega-6 fatty acid that also has anti-inflammatory properties. So on top of organic grass-fed being healthier, the alternative will literally make you sick. This is all important whether you’re eating meat or dairy products, including butter!
SPROUTED EZEKIEL BREAD
So, I LOVE BREAD. I don’t know many people who would say otherwise, but can genuinely say, bread is (was) hands down one of my favorite foods. Unfortunately, I have suffered a devastating disappointment with modern wheat. The ancient grains (aka “wheat”) our grandparents and great grandparents grew up with has been virtually eradicated, at least from the United States. Commercial farming and government subsidies have forced farmers into evolving modern wheat into a completely alien, genetically modified substance. Many of our bodies cannot positively use this strange material. It’s not nutrient dense food and our bodies will turn it into toxic fat, as it does not recognize the newly man made product. In turn, we see inflammation and disease all stemming from this one staple GMO. Thankfully, sprouted grains, such as in Ezekiel bread are not GMO and have more protein and fiber, as well as a lower glycemic index for those who want to maintain blood sugar levels throughout the day.
SAUERKRAUT
Our bodies are made up of more bacterial cells than human cells with majority of these bacterial microorganisms living in our gut (aka “gut flora”). For this reason, fermented foods are extremely important to maintaining copacetic order in our gut. Raw, unpasteurized sauerkraut contains probiotics, beneficial bacteria that act as the first line of defense against toxins and harmful bacteria. They can improve our digestion and overall health, as majority of health lives in the gut. Many of us have suffered from some type of dysbiosis (or "imbalance”) in the gut after it has been disturbed by the use of antibiotics. Raw, fermented foods, such as sauerkraut, can support the rebalancing of the gut, repopulating it with good bacteria and helps prevent the growth of harmful bacteria. This aids in stress reduction and brain health, due to the inarguable connection between the brain and gut (aka “second brain”). Sauerkraut has also been seen to improve our immune systems, producing stronger gut linings, not allowing unwanted substances to leak into our bodies (aka “leaky gut”). Extra bonus, sauerkraut is low in calories and high in fiber, so it supports positive weight management.
MICROGREENS
While nutrient content varies based on variety, most tend to be rich in antioxidants, potassium, iron, zinc, magnesium and copper. ALL are nutrient concentrated, meaning they often contain higher vitamin, mineral and antioxidant levels than the same quantity of mature greens — ie: red cabbage microgreens can have 40X the Vitamin E and 6X the Vitamin C of mature red cabbage and cilantro microgreens can have 4X the beta-carotene as mature cilantro!
PINK HIMALAYAN SALT
Since pink Himalayan salt is less processed than table salt, your body has an easier time processing it, as it doesn’t require as much water to clear out the excess sodium! It also contains more than 80 minerals and elements, including potassium, iron, calcium and (naturally occurring) iodine, aiding our body’s natural detoxification process and promoting the removal of bacteria. This can even help lower blood pressure, as iodine supports our body’s electrolyte balance, allowing our intestines to absorb more nutrients.
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. Steeped in the culture of being raised in Japanese and Italian homes, I understand the magnitude of importance food holds. I also believe in the philosophy of eating to live versus living to eat. It really is not about deprivation, it’s about remaining mindful and raising the vibration — no matter how incredible something taste’s, it’s also about how it “tastes” to our minds, bodies and souls that will keep the true “deliciousness” with us long past the moment of actual consumption. Pillars I continue to remind myself:
1. The quality of ingredients matter.
2. Less is always more.
3. Think loving thoughts while cooking and the food will taste better! #truth
4. Remain present while enjoying the intimate act of eating, it’s a game changer.
With love & gratitude, cheers to your good health!
medical disclaimer: all information is intended for general information purposes only and should not be considered as personal medical advice. individuals should always consult their healthcare provider before administering any of the suggestions made on thebalancedcalm.com to ensure they are appropriate for their specific circumstance.
