Today I’m bringing you some veggie basics for back to school or work! Sandwiches might be a simple recipe but it can be weird to think about putting fixings in with out a “main filler” like lunch meat or even cheese. So here’s my perspective on building a good, vegan, whole foods plant based sandwich. Blog post with printable recipe card: Enjoy!
Need supplies to make this recipe? Check out my shop page for all my kitchen essentials:
Ingredients:
– whole wheat or sprouted bread of choice
– hummus, sliced avocado or salad dressing
– greens of choice
– finely sliced red onion
– thinly sliced tomato
– sliced cucumber
– pickles
– mustard
Other Additions
– jalapenos or banana peppers
– sliced bell pepper
– sliced mushrooms
– other favorite fresh veggies
Timestamps:
Intro: (0:00)
Ingredients: (1:07)
Instructions: (1:17)
Taste Test & Nutrition Label: (4:39)
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Recommended Books:
The Starch Solution, John McDougall
The China Study, T. Colin Campbell
How Not to Die, Michael Greger
How Not to Diet, Michael Greger
Meatonomics, David Robinson Simon
Prevent & Reverse Heart Disease, Caldwell Esselstyn
Research:
The BROAD Study
Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. SEVENTH DAY ADVENTIST Reference
A multicenter randomized controlled trial of plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study
Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets.
Vegetarian diets: what do we know of their effects on common chronic diseases?
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