I get asked all the time how to make sandwiches healthy – They’re such a staple, and a universal lunch favorite. But, sadly, there are a lot of potential health pitfalls in even the most classic of sandwiches. So today I’m walking you through the elements of a healthy sandwich, AND sharing a favorite plant-based sandwich recipe that will wow your whole family. I also share my amazing alternative to ziplock bags, Lunchskins. These bags are amazing, and so eco-friendly. You’ll never go back!
Dave’s Killer Bread // goo.gl/qd9KF3
Canyon House // goo.gl/Ltjapj
Want to get your own Lunchskins? Check them out here: goo.gl/LtpSm1
Sophie’s Favorite Vegan Sandwich Recipe
INGREDIENTS
1 can of garbanzo beans
1/2 cup sundried tomatoes
1 handful of arugula (add more to taste)
A generous pinch of salt
A good squeeze of Chipotle Vegan Mayonaisse (here’s my favorite goo.gl/snpDDQ)
Gluten-free or sprouted grain bread, toasted
DIRECTIONS
Mash your garbanzo beans to the desired texture, using a fork
Add your generous squeeze of mayonnaise (my tip is to low-ball it first, and then add as needed) and your pinch of salt
Mix well
Add in your sundried tomatoes and arugula
Scoop onto bread
ENJOY
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Hi guys today I’m gonna show you how to make the perfect healthy all right so today what I want to show you is how to go through the different components of your sandwich to make sure it’s really healthy so I’m going to start off by deconstructing a regular
Sandwich showing you how to make each element of it healthier and then I’m gonna show you this delicious vegan sandwich filling that you are going to go but not less over so stay with me till the end because the recipe is gonna be at the end now the first question I
Have for you is do you eat sandwiches do you like sandwiches I personally love sandwiches but I get sort of ah because you don’t know be eating all this bread and you want to eat the same right kind of bread I’ve so many questions and that’s why I’m making this video so the
Most important part of the sandwich is the book ends which is the bread obviously so you can do wraps all kinds of different things but generally speaking with a bread there are three different breads that I would recommend first one is obviously we want to avoid refined white grains so don’t buy white
Bread I know it kind of makes a delicious sort of squidgy sandwich your peanut butter and jelly and whatnot but refined grains just as a reminder they basically spike your blood sugar right up there so each and amazing get all this energy and then an hour later you feel awful and hungry again
So if you’re going to go for a regular bread go for a hundred percent whole grain bread or whole wheat bread now what this means is when you look at the ingredients it actually has to say 100% whole wheat and it’ll I to say this on
The front of the bread package or and or it’ll say in the ingredients this is really important a hundred percent not just hold it now the other thing is be very mindful of the other ingredients in there because even you know supposedly very healthy holy looking breads you look at the ingredient
Grocery store and you’re gonna see hi high-fructose corn syrup which you don’t really want in your bread you want to try and avoid that because obviously it’s another ingredient that’s gonna spike your blood sugar and we found out really isn’t that obvious thing to have so that’s if you’re gonna
Go for 100% whole wheat now stay with me because I’m about to show you two really great bread choices that I personally love actually over a hundred percent whole wheat so the first one is if you want to go goofy free there was some great food group food free breads on the
Market but there’s a little bit of a warning with a beautiful free bread in fact gluten free products or cookies baking mixes etc is sometimes they’re not that healthy so they’re filled with a lot of refined grains so if you’re looking at an ingredient list of a gluten free product don’t assume number
One that giving free is healthier because it’s not but also you might see things like white rice flour well that is a huge carb that is again go despite your blood sugar so let’s do first takeaway that I want to give you lutein free check the ingredients and there’s
One round that I find found that I really like I’ve actually even half below here so you can see I’m just got half a little left and it’s called canyon baked out spoonful free and why it caught my eye is that it says seven grain bread and I thought wow that’s
Great for a gluten-free bread have seven grains in it because it’s the grains that we need if you’re not on a grain free diet and the grains we need the whole grains because they contain the minerals we really live in an age now where we don’t get enough minerals from
Our foods and one of the prime places that those minerals can be found is in the whole grains so this particular one has a huge laundry list of of grains in it now there is a little bit of sugar in it but it’s not high-fructose corn syrup and oftentimes bread will need a
Little bit of sugar to to rise and do what it needs to do unless of course it’s a sourdough bread forever so that one I like a lot and make underneath the video now the other choice that you might want to make if you are not invested if you don’t have
To be good and free is you might want to go for a sprouted grain low sprouted grains are I think healthier I mean there’s a lot of back and forth on whether they actually are but I happen to think they are because I sprout a lot
Of my own grains and legumes and nuts at home and I think when you sprout which is basically soaking a grain or a natural egg goon it helps it to be more digestible that’s the first thing so if you tend to suffer from Bilotti after eating bread
Sandwiches try a sprouted grain you can get sprouted grain pastas and breads and and baking mixes etc so that’s one reason and then there’s another school of thought that sprouted greens release in the sprouting more nutrients so they’re more nutritious anyway all that being said this is a brand called Dave’s
Killer bread that is a family favorite my husband daughter absolutely loved it it’s just a really tasty bread so I wanted to show you that and there are a lot more different brands that do sprouted green – so that’s the bread okay to get healthier stay with me guys
Do you like bread do you feel guilty about eating bread are you gluten free leave me comments underneath the video I love love engaging with your comments and stay with me because we’re just going to do a couple more components and then we’re going to get to this vegan
Filling recipe that you are going to love so the next thing is a spread some people like a spreads some people don’t and obviously it depends if you’re stuffing your sandwich with a tuna salad or a chicken salad or something it’s got a lot of Mayo in it you don’t need to
Spread if on the other hand maybe it’s a cheese and ham sandwich maybe you are you mister having kind of some kind of a sprite or a butter now I’m gonna recommend that you do not go for any kind of regular margarine because often they have trans fats and then be very
Careful about that you might want to go for butter you know I don’t personally think butter is the devil in combat I don’t eat it because I don’t do dairy but you know you could go for that and make sure it’s organic this is the one
That I want to show you it is a spread it is called melt link underneath the video it is my favorite favorite spread this made with really healthy oils such as coconut oil and other oils no trans fats but it tastes so delicious I have this one
Toast great spread to make the sandwich with alright now let’s go on top arguably the most important aspect to the sandwich mayonnaise what is the sandwich without mayo whether it’s in your tuna chicken salad or whether you’re smearing it on to the actual slices I’m a big male girl but I don’t
You’ve regular Mayo because I don’t eat dairy and I prefer to go for vegan mayonnaise this okay until recently vegan mayonnaise is you could tell the difference my husband and daughter like that that is a vegan Mayo now there’s a new one on the market which you totally
Can’t it’s more delicious than regular Mayo and it is by Hansen quick and it’s called just Mayo and it comes in many different flavors this one is Chipotle and as a garlic there’s an original it comes in a squeezy bottle it comes in a jar it’s made of pea protein how cool is
That P protein so it’s giving you there all of this plant protein without the cholesterol of eggs so to me it’s almost like the sort of perfect mayor and it tastes delicious so that it wasn’t almost 99 percenters in my sandwiches and then finally let’s talk about lettuce so what’s a good sandwich
Without a piece of crispy roe that’s right make sure you’re romaine lettuce is organic that is one of the probably the most important things in your sandwich would be the lettuce and tomato needs to be organic I don’t always have tomatoes and my sandwiches only in the absolute tip-top
Sort of ripeness of summer do I put one in because it’s got to be delicious and organic but I always put lettuce in this one is biking Ganic girl you might see an organic girl there in a lot of grocery stores now a great great brand
And I’ll buy sometimes in a pinch these packets of just the romaine hearts and they’re really easy pretty washed sandwich ready covered so that is to deconstruct oh one more very very important thing meat no most people put meat in their sandwiches so whether that’s turkey or chicken breast or beef
Or luncheon meats or whatever or bacon here’s the takeaway for that you know I’m not gonna judge you if you eat me by the way I’m really not a judgmental person I just happened not to UM if you do please make sure your meat is nitrate
Free because nitrates are one of the few foods that have actually been linked to cancer and they found originally there was this whole thing of does bacon give you cancer well bacon that as cured with nitrates was correlated and associated with cancer so where you’re gonna find these nitrates is particularly in
Luncheon meats cold cuts hot dogs bacon and smoked meats so be very very careful you’ll probably have to pay extra go to a good store like Whole Foods Market or a health food store and they’ll probably only have meats and it’ll say naturally cured or nitrate free so that’s very very important
All right now all of that has been said we are gonna get to my delicious vegan recipe okay guys so here we go now I’ve got two slices of bread this is the gluten-free bread which is- licensed in the middle small and they’re toasted okay now this is the
Filling that I have here right this is basically got bands of beans or chickpeas a can of organic ones that I drained and smushed up now when I say smushed you don’t want to blend them and have it go all you know liquefied you want a lot of texture in this almost
Seeing the bean but it’s smushed right next thing I’m gonna take my Mayo now this one is the just Mayo by Hampton Creek and it’s the Chipotle one because I want that smoky flavor in my sandwich and so I’m going to add that in there generously my friends generously and
We’re going to just I was eyeball the Mayo you can basically see how much is enough and how much is too much if you get my meeting there then what I’m gonna do is I am adding about half a cup of chopped up sun-dried tomatoes these ones
Were packed in olive oil and the reason that I’m doing this is a it gives a bite a delicious bite to your sandwich and B I don’t know if you knew this but sun-dried tomatoes are full of iron so for the vegans and vegetarians among us
This makes for a really good addition to your sandwich now finally what I am gonna do is I’m going to put in a little bit of arugula now I could just put that in the actual sandwich but I actually want to mix it in because if it’s mixed
In it’s going to adhere to the bread whereas if I put those slices of arugula those leaves excuse me every color into the sandwich they just fall out okay so that is the filling of the sandwich see how easy that was it really was not a
Big deal okay now what I’m gonna do is I am now gonna spoon that in to a little bit here probably make about four sandwiches out and you know the really good thing with this is you can make it way ahead of time and keep it in a you know a little
Steel container in your fridge so you’ve got sandwiches for the next few days for you know the family at work or if you’re going to the office or whatever it is or you’re at college okay so we have that there then I’m going to place this on
Here so there I have my sandwich now I want to show you one more thing okay now this is called a lunch skin and I’m obsessed with these because it’s the eco-friendly way to pack your sandwich instead of using plastic bags or wrap there’s a little thing which is cute for
Name here so they’re great for kids back to school and all of that but great for adults too and so I’m going to you pick my sandwich up I’m gonna pop it in there and look at that sealed eco-friendly delicious vegan sandwich