ultimate veggie sando đ„Ș
Welcome to those who were just scanning the web and serendipitously landed on my humble site đ whether you are in a rut and donât know what to make; are in that loop of âsooo, what do you want to eat tonight?â; or have fallen into the infinite black hole of saved recipes from social media (the internet is truly ultimate purveyor of maximalist TL;DR content overwhelm đ”âđ«đ« đ€). I hope you enjoy â it brings me great joy to sprinkle any ease into your life â cheers to your good health, good love & good fortune!
And per my usual caveat, I do not claim to be a doctor or a chef. I do not dream of being a fancy food blogger. Iâm just a gal who enjoys living and eating for optimum well-being. I like to creatively alter, and occasionally create, recipes to make them as balanced as possible, in both taste and health. Iâve come to learn soul-food and body-fueling food are both real and equally important, hence the critical importance and beauty of mind-body-soul eating! âš I typically like to begin with a key ingredient or two that Iâm hoping to work with, search for a preexisting recipe as a guide, then play with measurements and make swaps to level up nutrient density. Consider this a destination for healthy recipe inspiration, where youâll never have to scroll through any continuously re-populating ads. One of my primary goals is to add a little simplicity in places Iâve found murky.
MEDICAL DISCLAIMER: THE FOLLOWING 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.
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 cup sauerkraut, squeezed so itâs not too juicy
1 large organic 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
INSTRUCTIONS
1. Prepare the whipped feta in food processor (I use a NutriBullet) â pulse the feta until itâs in fine crumbles, add the yogurt and pulse until itâs a spreadable, then pop in the fridge for about 30 mins so itâs not too runny
2. Assemble the sandos by combining all of the above delicious ingredients â TA DA!
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. I will again caveat, Iâm not a nutritionist, but as holistic health coach, hereâs some functional food for thought:
ORGANIC WHOLE GRASS-FED GREEK YOGURT
Letâs talk about the importance of only buying âgrass-fedâ products. There are a multitude of reasons, but letâs 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 â 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 â 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 youâre eating meat or dairy products, including butter!
SPROUTED EZEKIEL BREAD
So, I LOVE BREAD. I donât 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 âwheatâ) 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. Itâs 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 âgut floraâ). 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 "imbalanceâ) 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 âsecond brainâ). Sauerkraut has also been seen to improve our immune systems, producing stronger gut linings, not allowing unwanted substances to leak into our bodies (aka âleaky gutâ). 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 â 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 doesnât 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 bodyâs natural detoxification process and promoting the removal of bacteria. This can even help lower blood pressure, as iodine supports our bodyâs electrolyte balance, allowing our intestines to absorb more nutrients.
***important to note, quality is essential â always shop organic, whole, preferably in season, ideally know where your food is coming from and thoroughly wash those fruits + veggies!
